Panic attacks are often portrayed as highly visible episodes of extreme anxiety, marked by obvious physical and emotional symptoms.
But not all panic attacks manifest in such an outwardly dramatic way. Silent panic attacks can be just as debilitating, even if the signs aren’t as easily noticed.
Understanding how to identify and manage silent panic attacks is crucial for those suffering from anxiety disorders and their loved ones.
Peachtree Wellness offers anxiety treatment in Atlanta, Georgia.
What Is a Silent Panic Attack?
A silent panic attack, also known as an internal panic attack, shares the same internal intensity and anxiety as a regular panic attack. A silent panic attack lacks the outward, visible symptoms like hyperventilation or shaking.
During a silent panic attack, a person may appear calm on the outside while experiencing significant inner turmoil, such as racing thoughts, increased heart rate, or feelings of doom.
While the individual may not seem distressed to others, internally they may feel overwhelmed by fear, making silent panic attacks just as challenging to endure and recover from.
More: Can You Die From A Panic Attack?
Silent Panic Attack vs Regular Panic Attack
The key difference between a silent panic attack and a regular panic attack lies in the external symptoms. A regular panic attack often includes outward signs such as:
- Heavy breathing or hyperventilation
- Trembling or shaking
- Sweating
- Crying
- An overwhelming urge to flee the situation
In contrast, a silent panic attack may involve intense internal sensations of fear or dread, but without these visible signs. The person might look composed, even though they are grappling with the same level of panic.
More: Panic Attack vs Anxiety Attack
How To Spot A Silent Panic Attack
Spotting a silent panic attack can be tricky because the person may not display typical panic attack symptoms.
There are some subtle clues you can look for if you suspect someone is experiencing one:
- Sudden withdrawal from conversation or activities
- Distant or vacant expression
- Clenching of fists or tense posture
- Quiet fidgeting, like tapping fingers or moving feet
- Sweating or flushed skin without physical exertion
- Difficulty focusing or responding to questions
Signs and Symptoms of a Silent Panic Attack
Although silent panic attacks are internal, there are still signs and symptoms that can manifest. These symptoms might not be obvious to an observer, but they can help individuals recognize when they are experiencing one:
- Racing heart or palpitations
- Chest tightness or discomfort
- Difficulty breathing or feeling short of breath
- Lightheadedness or dizziness
- Tingling sensations in the hands or feet
- Feeling detached from reality or a sense of unreality
- Intense fear or dread that something bad is about to happen
What Causes A Silent Panic Attack?
Silent panic attacks, like regular panic attacks, can be triggered by a range of factors, including:
- Chronic stress or anxiety disorders
- Traumatic events or situations
- Genetic predisposition to panic or anxiety disorders
- Specific phobias or fears
- Substance misuse or withdrawal
- Health conditions that mimic panic symptoms, such as heart palpitations or hyperthyroidism
Triggers can vary from person to person. For some, high-stress environments or certain social situations may provoke a silent panic attack, while others may experience them seemingly out of nowhere.
Tips To Help Manage Silent Panic Attacks
Managing silent panic attacks requires techniques that help calm both the mind and body. Here are some strategies that can help:
- Practice Deep Breathing: Controlled breathing exercises, such as the 4-7-8 technique, can help slow the heart rate and ease feelings of panic.
- Grounding Techniques: Focus on sensory details around you, such as the feel of an object in your hand or the sound of nearby traffic. Grounding can help shift your focus away from the panic.
- Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working upward. This can relieve physical tension associated with anxiety.
- Mindfulness Meditation: Mindfulness encourages staying present in the moment and observing feelings of panic without judgment. Over time, this practice can reduce the intensity of panic attacks.
- Limit Caffeine and Stimulants: These can exacerbate symptoms of anxiety and increase the likelihood of panic attacks.
- Seek Support: Talking to someone about your anxiety, whether it’s a friend, family member, or therapist, can provide comfort and reduce feelings of isolation.
- Mental Health Treatment: For those that struggle managing panic attacks on their own, mental health residential treatment is available.
Finding Treatment for Anxiety
If silent panic attacks are becoming frequent or impacting your ability to live a fulfilling life, seeking professional treatment for anxiety may be necessary.
Therapy options such as cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), and exposure therapy can help individuals better understand their triggers and develop healthier coping mechanisms. In some cases, mental health medication may be prescribed to help manage symptoms of anxiety and panic attacks.
For professional help, call Peachtree Wellness Solutions. Our anxiety treatment programs can help you understand the root cause of your anxiety and create new coping mechanisms in your life. Call us now at 770-202-1274 or verify your insurance now.
