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A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause. Panic attacks can be very frightening. When panic attacks occur, you might think you're losing control, having a heart attack or even dying. Panic Attacks often are not triggered by anything specific, can be totally unpredictable and can happen at any time (Mental Health Commission of Canada, 2019). 

Signs of a Panic Attack

• Heart racing
• Chest pain
• Shaking
• Shortness of breath
• Sweating
• Nausea
• Feeling like you're having a heart attack or suffocating
• Inability to concentrate
• Sleep issues

Fear of having panic attacks can make them more intense, causing individuals to have anxiety over experiencing them again. This may be a sign of having something called Panic Disorder (CMHA Calgary, 2015).

Social anxiety is used to describe feelings of anxiety and fear that occur in response to social situations. Even the most confident of people can get a little anxious before a presentation, or when they’re meeting new people, but in social anxiety this distress can be so overwhelming that it feel’s as though it‘s difficult to cope. Often, that overwhelming anxiety is experienced when just thinking about the situation or remembering a previous event. You may also have heard the term “social phobia” used to describe these feelings (Centre for Clinical Interventions, 2018). 

Symptoms of Social Anxiety

Negative Thoughts 

• People with social anxiety tend to have negative thoughts about themselves and how others will react to them.
• People with social anxiety also tend to focus their attention on themselves during social situations. They focus on their performance and how anxious they feel and look.

Physical Symptoms

• People with social anxiety are often very concerned about visible signs of anxiety, such as blushing or trembling.
• Other examples include: Racing heart, upset stomach, shaking, choking sensations, sweating, blushing, trembling, dry mouth, shortness of breath, nausea, dizziness, light-headedness, blurred vision, urge to urinate, etc.

Avoidance & Safety Behaviours 

• People with social anxiety will often try to avoid or escape social situations. If they do go into social situations, they tend to do things to feel less anxious or to protect themselves from embarrassment or negative evaluation.
• Examples: Avoiding, escaping a scary social situation, or engaging in protective behaviours to try and stay safe (Anxiety Canada, 2020)

Helpful Resources 

My Anxiety Plan 

Understand your anxiety by completing an anxiety plan for yourself. 

 What Can Be Done for Social Anxiety?

There are many different options available to you if you feel that you struggle with social anxiety. 

Does this sound familiar?

• “If I can't answer the first question, I will fail the test.” 
• “Success is defined by GPA.”
• “If I don't do well on this test/paper, I won't do well on future tests/papers.”
• “Other people are doing much better than I am. No one else is having trouble. I am alone.” 
• “If I don't do well on this test/paper, it means I am "stupid." 
• “If I don't do well on this test/paper, people (family, friends, and the professor) will think less of me.” 
• “If I don't do well on this test/paper, I will certainly flunk the class.”

Signs & Symptoms of Test Anxiety

Physical: Headaches, nausea, extreme body temperature changes, excessive sweating, shortness of breath, light-headedness or fainting, rapid heartbeat, dry mouth. 

Emotional: Excessive feelings of fear, disappointment, anger, depression, feelings of helplessness, fear of failure.

Behavioral: Fidgeting, pacing, avoidance, substance use, or abuse.

Cognitive: Racing thoughts, going “blank”, difficulties concentrating, negative self-talk, feelings of dread, comparing self to others, difficulties organizing thoughts.

Coping With Test Anxiety

Prior to the Test

• Plan for sufficient study time, over several days.
• Study well, without distractions, to feel confident and prepared.
• Engage the help of a tutor, a study buddy or group, or a Learning Strategist to help prepare for tests.
• Attend classes regularly.
• Use breathing/positive visualizations techniques to decrease your anxiety.
• Ensure you are practicing good self-care (Ex. Regular and sufficient sleep, healthy diet, lots of water, and regular exercise to decrease stress and build energy).

During the Test

• Know location of test and bring all essentials
• Arrive just early enough, take time to relax
• Read directions carefully before you begin
• Don’t panic if you don’t know an answer, circle it, and come back to at the end of the exam.
• Use positive self-talk: “I know this, I can answer these questions.”
• If your anxiety starts to increase, pause for a moment and do deep breathing.

After the Test

• Celebrate, you did it! 

Helpful Resources 

 Tips to Help You Overcome Test Anxiety 

Strategies to help prepare for tests to reduce test anxiety.