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First of all, turn the difficulty down to medium. You can do this from the options menu after loading your game unless you started on nightmare mode in which case you'll need to start over. I know the game suggests to play on hard but that just leads to frustration and quitting. You could even turn it down to easy - seriously, the atmosphere of this game isn't affected even with the easiest difficulty level.
Second, practice some basic ways of dealing with the alien. If he's in the vents above you then walk (but don't run) with a purpose to your objective. Bring up the motion tracker and follow the line around the edges of the tracker - it guides you to your objective.
Try throwing a flare to distract the alien, but don't do it all the time otherwise it learns that flares are a distraction and stops being distracted by them.
Seriously though turn your difficulty down to medium or easy, at least until you're more confident in dealing with the alien.
From the whiteboard room go out the door and down the steps/ramp. Head into the
first door on the right and save.
When you get to the area with the private rooms grab the map pickups by the door.
There are a couple of these and one adds the room numbers to the map.
The private rooms have an interesting quality that you can take advantage of;
You can lock the door for ~15 seconds and there is no vent for the alien to enter from.
Once you have locked the door if the alien is active, make some noise to attract it's attention. Hitting the wrench on the door is most effect way to make noise.
Because the door is locked the alien cannot reach you and it will instead seek a vent
and go there until it can locate you. In this manner you can room-hop. You can use
this to search the rooms and be under less pressure. Once u find the keycard (on a
doctor's corpse) you can use this room hop method to escape. Head back along
the private rooms until you find the door that is locked but the keycard now lets
you open it.