How to Get Rid Of Silent Anxiety Attacks

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How to get rid of silent anxiety attacks permanently. Silent anxiety attacks warrant no outright physical symptoms. Smiles often mask my silent anxiety attacks. On the outside, I might seem calm and put-together, even smiling, but inside, I’m dealing with intense anxiety that others can’t see. It’s a difficult experience, and often misunderstood by those who have never experienced it themselves. It takes a true artist, and extreme control, to do this.

So, what exactly is a silent anxiety attack? A silent anxiety attack, often referred to as a silent panic attack, is an episode where an individual experiences intense anxiety or panic internally without showing obvious external symptoms. Unlike typical panic attacks, which might involve visible signs like hyperventilating or crying, more subtle or internal symptoms characterize silent anxiety attacks.

According to regular panic attacks, this quiet anxiety disorder is not as well known. However, it affects millions of people worldwide and can have a significant impact on daily life. The lack of knowledge and understanding surrounding this disorder often leads to misdiagnosis and mistreatment.

Symptoms of a Silent Anxiety Attack

How to get rid of silent anxiety attacks by knowing the symptoms. Subtle anxiety indicators of silent anxiety attacks can be subtle and may not immediately be obvious to others. However, if you are experiencing these symptoms, it is important to recognize and address them to manage your anxiety.

Discreet Anxiety Signs

Restlessness: A constant feeling of being on edge or unable to relax.
Avoidance: Steering clear of certain situations or places that might trigger anxiety.
Irritability: Becoming easily frustrated or annoyed over small matters.
Difficulty Concentrating: Struggling to focus or experiencing frequent mind blanks.
Muscle Tension: Unexplained aches or tightness in muscles, often in the neck, shoulders, or back.
Sleep Disturbances: Trouble falling asleep, staying asleep, or experiencing restless sleep.
Increased Heart Rate: Feeling your heart racing or pounding without physical exertion.
Digestive Issues: Experiencing nausea, stomach cramps, or other gastrointestinal discomfort.
Sweating: Unexplained sweating, particularly in the palms or forehead.
Breathlessness: Feeling short of breath or having difficulty taking deep breaths.

Silent Stress Indicators

How to get rid of silent anxiety attacks by knowing what the indicators are. Silent stress indicators for silent anxiety attacks are subtle signs that might not be immediately visible, but can signal underlying anxiety. Here are some common ones:

Chronic Fatigue: Feeling constantly tired despite adequate rest.
Frequent Headaches: Experiencing tension headaches or migraines without a clear cause.
Jaw Clenching or Teeth Grinding: Often occurring unconsciously, especially during sleep.
Skin Issues: Breakouts or rashes that flare up during stressful periods.
Changes in Appetite: Eating significantly more or less than usual.
Mood Swings: Sudden changes in mood without an obvious trigger.
Memory Lapses: Forgetting things more often or having trouble recalling information.
Social Withdrawal: Avoiding social interactions or activities once enjoyed.
Increased Sensitivity: Being more sensitive to noise, light, or touch.

Internal Anxiety Attack

Somehow, you internalize all that you’re feeling. You don’t want anyone to know you’re having an anxiety attack, so you act like everything is going well. Now, it takes tremendous willpower to do this.

My experience with silent anxiety attacks was painful physically and emotionally. Physically, because I had to show no fear, and emotionally, it was tearing me up inside. Many times, I wasn’t able to internalize it, and I went into full panic mode.

One time when I went into a store and stayed a little too long, I had a panic attack. I remember crumbling to the floor, but can’t remember what happened after that. When it was done, I remember picking myself up from the floor and running out. That time, I wished it would have been a subtle panic attack.

Unexpressed Anxiety Feelings

How to get rid of silent anxiety attacks by expressing your feelings. Unexpressed anxiety feelings, when not addressed or managed, can have various effects on both mental and physical health. Here’s what can happen:

Increased Stress Levels

Anxiety that isn’t expressed or managed can lead to chronic stress, which can affect overall well-being. Don’t internalize your feelings, it only builds up in time and explodes in ways you don’t want to happen.

Emotional Distress

Keeping anxiety bottled up can lead to feelings of sadness, irritability, or emotional numbness. I kept my anxiety bottled up for a long time, and later in life, it had become ten times worse.

Behavioral Changes

Individuals might withdraw from social interactions, avoid certain situations, or develop unhealthy coping mechanisms like substance use. I socially withdrew from being out in public (social anxiety), and even being with my family. I was so afraid of everything, I mostly stayed in my room 24/7.

a fearful woman having claustrophobia in a cabinet — Photo by MART PRODUCTION on Pexels.com

Sleep Disturbances

Anxiety can lead to trouble falling asleep, staying asleep, or experiencing restful sleep. My anxiety got to the point that I was only sleeping every other night. I couldn’t think straight. I felt like I was losing my mind.

Increased Risk of Disorders

Prolonged unexpressed anxiety can contribute to anxiety disorders, depression, or other mental health issues. I fell into a depression that lasted for years. It wasn’t till recently that I overcame it by rewiring my brain to have self-worth, compassion for myself, and build up my self-confidence.

Hidden Anxiety Disorder

How to get rid of silent anxiety attacks by not hiding the anxiety. I hid my anxiety for so long, I felt comfortable lying to myself. I hid behind the silent anxiety attacks. It affected me so deeply that I shut myself off from the world. I didn’t want another diagnosis. So, I directed the anxiety inward. No one knew.

Unnoticed Anxiety Episodes

So, my anxiety episodes went unnoticed for quite a few years. I became good at it. Not it’s something that I’m proud of. Don’t follow in my footsteps, because the anxiety only gets worse as time goes on.

Then years later, it became too much, and I started doing screwy things. I believe that’s when the late-onset schizophrenia started. I don’t believe the anxiety was the sole reason why that happened, but it was a good part.

How to Stop a Silent Panic Attack

Ice Cubes or Cold Water

If we can divert our minds and bodies away from the panic to some other perceived threat, we can defuse the fear bomb going off inside us. And there’s one simple item you probably have in your kitchen right now that can provide quick relief.

“If you use ice exposure, for example — you can trick your hand if you squeeze an ice cube into thinking, ‘This is the threat I’ve got to pay attention to,’” Schaeffer said. “You’re getting this really uncomfortable sensation of freezing. By doing that, it’s pulling your attention and your nervous system into your hand.”

When you do this, Schaeffer explained, you’re directing your body’s focus away from the other physical areas and internal systems that the panic is affecting. Taking a cold shower or splashing cold water on your face can also be effective.

Sour Candy or Spicy Foods

Certain foods could help pull you out of a panicked state, too, says Frank. “Eating sour candy and hot sauce can both be valuable distraction techniques,” he notes.

Like with ice cubes and cold water, eating foods with very strong flavors — think Warheads (an extremely sour candy), horseradish, or wasabi, per UNMC — can help pull a person out of a panicked state and redirect their focus.

Acupressure or Pressure Point Massage

How to get rid of silent anxiety attacks through pressure point massage. Acupressure (a form of massage therapy that applies pressure on specific points throughout the body) may be useful for managing panic attacks.

Acupressure has been used in traditional Chinese medicine for centuries to help relieve stress by rubbing and putting pressure on certain pressure points on the body, according to Hackensack Meridian Health. The practice is still used today to help relieve anxiety, stress, and more.

stressed woman with her hands on her face — Photo by Nataliya Vaitkevich on Pexels.com

You can either see a massage therapist for acupressure, or massage these pressure points yourself at home to help you feel more calm and relaxed. Before you try it at home, consider having a professional show you how to do this correctly. Acupressure points that may help calm you include:

Top of Your Head: Rub the exact center of the top of your head using circular motions.
Between Your Eyebrows: Gently massage the area between your eyebrows, above the bridge of your nose, using small, circular motions.
Where Your Shoulders and Neck Meet: Use your thumb to gently massage the area at the base of your neck. If you have difficulty reaching this area, try using a massage tool or tennis ball instead.
Between Your Thumb and Pointer Finger: Gently pinch the webbing in this area gently with your other opposite thumb and forefinger and hold the position. This area of your hand contains a stress-relieving pressure point.
Between Your Big and Second Toe: Like with the webbing on your hand, pinching the webbing between your big and second toe may help you feel calmer.

Sum It All Up

How to get rid of silent anxiety attacks by expressing your anxiety outright. Panic attacks are common for many people. Various factors can trigger them, such as stress, anxiety, or even certain phobias. While some panic attacks may manifest with physical symptoms like rapid heartbeat, difficulty breathing, and chest pain, others can occur silently without any visible signs.

Silent panic attacks are just as real and intense as their more obvious counterparts. However, they often go unnoticed because there are no external signs of distress. This can make it difficult for those experiencing them to seek help or support from others.

One common reaction to silent panic attacks is to internalize them. This means keeping the feelings and thoughts associated with the attack to oneself, without sharing them with anyone else. This can lead to a vicious cycle of feeling isolated and alone, which can trigger more panic attacks in the future. So, don’t internalize them. Peace and always love. Until next time…

Articles About Silent Anxiety Attacks