Damariz Arevalo

Health 044
December 11, 2022

Final Case Study

This study is about a female freshmen name Katya. She has a 3.0 gpa and is suffering

from severe anxiety before taking tests. She is currently under a scholarship and needs to pass

her chemistry exam in order to keep it, even though she is a good student her anxiety gets the

best of her. The semester is almost at the end and her anxiety has turned into a recent panic

attack. Her chemistry exam is in two days and needs help.

Before taking an exam, I get stressed and get anxiety attacks, even though I know the

material when it comes to the exam, I question myself if the answer I chose is the correct one.

It’s the pressure towards the end of the semester that all the hard work that you put in for

months and when it is finally at the end it feels like an eternity. I get panic attacks, but I have

never asked for help instead I read articles online that have techniques in how to reduce them. I

have done mediation and deep breathing techniques to help me calm down.

I have done research on how to prevent anxiety attacks and what to do when having a

panic attack. There was a study that conducted tai chi chuan and single content programs that

lasted eight weeks. It tested the pre and post class anxiety and depression levels from the first

and the eighth weeks. It showed that the first weeks there was no significant change since the

students had never done such activities, so they were still learning the flow of breathing and

focusing on their inner self. After the eight weeks the students have had time to get into the

flow of things and their anxiety and depression had gone down. The purpose of this study is to
show that even though universities have services for student mental health it should also be

integrated with physical and relaxations exercises that can have positive results on students.

Another site had a list of what to do to prevent or decrease anxiety before taking a test.

It had recommendations as to get a good night rest the night before the test. It will help to be

more rested, and all the late-night studying should have been done before the day of a test.

Eating a nutritious meal that has natural energy instead of sugary food or drinks to prevent you

from crashing during the exam. Getting to class early will allow you too not be rushing and have

time to get your thoughts together. Have a positive thought and take deep breaths, keep telling

yourself that you will pass, you have studied and know the material.

The third site was explaining on how to end a panic attack. When a person has had panic

attacks before they know it’s happening. Unlike someone who is experiencing it for the first

time it is important to understand that you’re having an attack, and don’t try to fight it because

it will just increase the attack. Understand the situation and try to slow down your breathing.

There is a technique that is called the 2-4-7 method which is breathing into the count of two,

holding into the count of four, and exhaling to the count of 7. It should be repeated until your

body has calmed down.

There are many ways to cope with anxiety and panic attacks. The stress of exams can be

challenging especially if it’s yourself putting all the pressure in your head. Exercise, meditation,

and using breathing as a calming technique can be beneficial. Therapy can be beneficial by

talking to someone or finding support groups, but it must be to your comfort level. Also be

positive and trust yourself that you know the material. Most important thing is to know that

you’re not alone, help is out there.

 Citations

10 ways to overcome test anxiety. The Princeton Review. (n.d.). Retrieved December 11, 2022,
from https://www.princetonreview.com/college-advice/test-anxiety

Cai, S. (n.d.). PHYSICAL EXERCISE AND MENTAL HEALTH: A CONTENT INTEGRATED

APPROACH IN COPING WITH COLLEGE STUDENTS' ANXIETY AND DEPRESSION .
Shibboleth authentication request. Retrieved December 11, 2022, from https://web-p-
ebscohost-com.ezp.pasadena.edu/ehost/detail/detail?vid=4&sid=7782adde-27f4-4d58-
b0e2-
ec8f43c56902%40redis&bdata=JnNpdGU9ZWhvc3QtbGl2ZQ%3D%3D#AN=3131185&
db=hxh

Stc. (2021, January 8). 5 steps to end a panic attack. Straight Talk Clinic. Retrieved December
11, 2022, from https://www.straighttalkcounseling.org/post/5-steps-to-end-a-panic-attack