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When your anxiety reaches a breaking point or you are going through a mental health crisis, you may experience a panic attack and not even recognize it at first if the symptoms are not immediately obvious to you and the people who happen to be with you at the time. Silent panic attacks are harder to identify but they are often intense for your body and mind and lead to various health issues in the future just like regular panic attacks.
In this article we will learn the difference between a typical panic attack and a non-visible panic attack, explore the coping mechanisms you can utilize when your emotions get the best of you, and figure out when it is time to speak to a therapist about the persistent difficulties you can no longer manage on your own.
What Is a Silent Panic Attack?
A silent panic attack refers to an internal episode of anxiety, fear, and distress. Unlike typical panic attacks you may be familiar with already, these experiences cause emotional turmoil without external symptoms such as hyperventilation or excessive crying yet they are no less serious and disturbing both short- and long-term.
These episodes are often called covert or internal panic attacks, and while the research is still ongoing, studies have confirmed that panic disorder can impact a person’s mental and physical health and result in depression and disability due to its influence on the individual’s quality of life.
Silent Panic Attack Signs and Symptoms
While everyone experiences internal anxiety and panic attacks differently, there are certain symptoms each individual with panic disorder will find familiar:
- Extreme feelings of dread and fear. You will feel overwhelmed because you were triggered or for no apparent reason.
- Physical sensations that will remain invisible to others. These include heart palpitations, inability to breathe properly, lightheadedness, nausea, and excessive sweating.
- Depersonalization and derealization. During an episode, you might feel detached from yourself or from the people and objects that surround you.
- Intrusive thoughts and lack of focus. Your thoughts may be all over the place, and it will be difficult for you to calm down and concentrate on a specific thing when your mind is racing.
Differences From Typical Panic Attacks
As you can see from the name of these episodes of intense anxiety, silent panic attacks are not characterized by outward symptoms and signs that may alert others and let them know what you are going through at the moment. Unless you are willing to share with people around you that you are currently having a panic attack or they are able to identify very subtle cues such as your inability to concentrate on a conversation or avoidance of eye contact, this type of silent anxiety will go unnoticed.
Impact on Mental Health
Non-visible panic can be just as dangerous as very obvious and distressing episodes of fear and dread – here is how these unseen panic attacks can adversely affect your psyche:
- People with mental health problems already feel lonely and isolated, and if panic attacks become more frequent, it often forces them to stay away from others, refuse to participate in social gatherings, and say no to professional opportunities they are truly interested in.
- When it looks like you are zoned out and dissociating, it may create a strain in your relationships with family and friends especially if you are not ready to tell other people about the extent of your issues or they struggle to comprehend the magnitude of the situation.
- Panic attacks of all kinds will shatter your self-confidence. If you do not know when you will feel stressed and anxious, it can negatively impact all your plans and make you feel less than in comparison with other individuals who seemingly have a much easier life.
- In case you start self-medicating with alcohol and drugs to cope with the most complicated symptoms, substance use and abuse will certainly damage your health. Even if the main symptoms are of a physical nature, you should not forget about the interconnectedness of physical and mental wellness and take care of yourself properly.
Coping Strategies for Silent Panic Attacks
Thankfully, there are certain ways for you to prevent silent panic attacks, reduce their frequency, and ensure these occurrences do not stop you from enjoying your life:
| Coping Strategy | Description |
| Observe Your Emotions | You should know what triggers a panic attack and take note of words and actions that helped you relax last time. It is a good idea to journal about your experiences, learn from mistakes, and prepare to share your observations with a therapist if you ever need treatment |
| Modify Your Lifestyle | It will not take long to see the benefits of smart decisions you can make for the sake of your health – exercise regularly for anxiety management, avoid drinking alcohol and caffeine, and get enough sleep to remain emotionally stable |
| Practice Mindfulness | Dedicate a few minutes each day to techniques and practices that can further your emotional growth and development and keep you present in the moment. For example, meditation can reduce the symptoms of panic disorder so you can explore this activity and prevent upcoming panic attacks |
| Rely on Others | Mental health problems often lead to a sense of alienation so you should make an effort to stay in touch with your loved ones during a particularly tough time in your life as well as seek like-minded individuals you can meet in support groups or online |
Immediate Relief Techniques
There are grounding techniques you can try during a non-visible panic attack:
- Do simple breathing exercises – inhale deeply, exhale slowly, and release the tension.
- Concentrate on the things around you you can see, hear, touch, smell, and taste – engage these five senses to shift your focus.
- Distract yourself with physical sensations – pour water on your face or put your feet on the ground with pressure.
- Repeat an affirmation or calming phrase that helps you calm down – for example, “Nothing is wrong” or “I am completely safe”.
When to Seek Professional Help for Silent Panic Attacks?
Even if for a while you have been able to cope with panic attacks, there may be a moment when you cannot handle this emotional turmoil anymore – here is how you can know the time has come for you to talk to a mental health specialist:
| Reason to Seek Help | Description |
| Panic Attacks Became Frequent | It is unlikely that someone will immediately schedule an appointment with a therapist after a single panic attack but when they occur several times a week or a day, it is definitely a good idea to speak to a mental health professional |
| Your Daily Functioning Is Disrupted | Silent panic attacks can make it difficult for you to cope with your daily responsibilities whether you are working or studying as well as prevent you from enjoying free time with family and friends |
| Additional Mental Health Issues Manifested | Panic attacks will take a toll on your psyche – if you notice other symptoms that may indicate the presence of a mood disorder or mental health condition, do not hesitate to discuss your problems with a therapist |
Manage Anxiety With Pacific Coast Mental Health
No matter how long you have struggled with panic attacks, there is always a possibility to recover, restore your mental wellness, and create a future where panic attacks do not contribute to your stress. Let go of unhelpful worries and constant emotional struggle with the guidance of our team at Pacific Coast Mental Health – reach out to us today, and together we will be able to address and work through emotion-related challenges that cause you to experience panic attacks in a healing and comforting environment.
FAQs
What are the common signs of a silent panic attack and how can I identify them?
Sense of impending doom, racing thoughts, feeling as if you are detached from your body, numbness, dizziness, nausea, and rapid heartbeat are the most common manifestations of non-visible mental distress.
How does internal anxiety differ from a non-visible panic attack?
Internal anxiety means a general sense of unease and worry – unlike a panic attack whether it is visible or non-visible, this feeling may last for days on end without particular emotional outbursts or debilitating physical sensations.
What are the hidden symptoms of anxiety that might cause mental distress?
Muscle tension that prevents you from living your life, changes in your sleep patterns, loss of appetite, self-inflicted isolation, inability to relax, and a constant feeling of being overwhelmed and overloaded will result in lasting mental health problems.
How can I effectively cope with a silent anxiety attack during emotional turmoil?
Make sure you do not faint, get some fresh air, focus on your breathing, pay attention to your surroundings, and call for help if you suspect the panic attack may cause further health complications.
What strategies can help manage anxiety symptoms during a hidden panic attack?
You can concentrate on physical objects around you to remind you of the reality of the world you live in, challenge the negative thought patterns with positive affirmations, tense and release your muscles to get rid of the tension in your body, and remind yourself that these manifestations will soon pass and you are safe.
