What Are Silent Panic Attacks?

Silent panic attacks refer to those anxiety episodes experienced by individuals diagnosed with panic or anxiety disorders without displaying any specific visible symptoms. They can occur anywhere at any time—at home, at work, in public places—often going unnoticed by people around the sufferer. A silent anxiety attack is just that, an experience in which your inside turmoil isn’t clear from the outside.

The National Alliance of Mental Illness (NAMI) estimates around three million people in the U.S. have some type of panic disorder, and another 37 million Americans have some other type of anxiety disorder.

When the debilitating panic attacks won’t stop, seeking the guidance of a healthcare professional can help in proper diagnosis and developing a personalized plan for managing anxiety effectively.

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“The greatest discovery of all time is that a person can change his future by merely changing his attitude.”– Oprah Winfrey

Reason For Silent Panic Attacks

In short, the exact causes of silent panic attacks are not fully understood. Still, they are believed to arise from genetics, brain chemistry, life experiences, and certain medical conditions such as thyroid problems or heart. In sum, trauma, stress, and even those childhood experiences you’d rather forget—they all play a part. And you know what’s the kicker? Sometimes the fear of having an attack can trigger one.

Triggers for silent panic attacks can vary among individuals. Still, some common factors include stressful situations like public speaking, giving presentations, or facing exams. Anxiety-provoking thoughts, such as those related to death, illness, or failure, can also act as triggers.

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”– Harriet Tubman

Depersonalization After Panic Attack

Depersonalization after a panic attack is a symptom of a panic attack and not the cause of it. When anxiety hits, people may dissociate from the experience as a way to protect themselves from feelings of anxiety. This can result in a sense of detachment in which you feel like you are watching something happen from outside of your own body. You experience a feeling as though your body does not belong to you.

You may experience yourself as being on autopilot, or feel as though you are in a dream. It also includes not relating easily to the image of yourself in the mirror.

Depersonalization often also involves a sense of emotional numbing or a sense of emotional detachment. It is commonly also associated with disruptions to memory, feeling disconnected from one’s memories or having uncommon difficulty remembering recent or past events. People may feel as though their memories do not truly belong to them. Memories may otherwise seem distorted in their time frame so that recent events feel more distant.

“True life is lived when tiny changes occur.”– Leo Tolstoy

Symptoms Of A Silent Panic Attack

“The interesting aspect of silent anxiety attacks is that if you’re experiencing one, you might appear entirely composed on the outside, while internally you’re grappling with high levels of anxiety,” says Dr. Raffaello Antonino, a psychologist and founder of Therapy Central and a senior lecturer of counseling psychology at London Metropolitan University.

According to Dr. Sultan, the psychiatrist who teaches at Columbia, common symptoms of silent anxiety attacks include:

A sense of dread or fear
Feeling detached or disconnected from reality
Mental confusion
Fear of losing control
Externally calm appearance
Panic attack vomiting
Intrusive thoughts
Your heart rate increases or feels like its skipping a beat
Feeling dizzy or tingling in your limbs
Headaches
Your throat closes up
Changes in your vision

“The people who are crazy enough to think they can change the world are the ones who do.”– Steve Jobs

Panic Stop

If you sense a silent panic attack coming on, here’s what you can do to stop it:

Find a quiet space
Close your eyes and focus on your breathing
Count to 10, slowly
Repeat a calming mantra in your mind

Tips for Coping with Silent Anxiety Attacks

Identify your triggers. What situations or thoughts seem to bring on your panic attacks? Once you know your triggers, you can start developing strategies for avoiding them or coping with them healthily.

Practice relaxation techniques. Several relaxation techniques can help reduce anxiety, such as deep breathing, meditation, and yoga. Find a method that works for you and practice it regularly.

Get regular exercise. Exercise is a great way to reduce stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Get enough sleep. When well-rested, you’re better able to cope with stress and anxiety. Aim for 7-8 hours of sleep each night.

“Moving doesn’t change who you are. It only changes the view outside your window.”– Rachel Hollis

Conclusion

Silent panic attacks can be challenging to diagnose because they do not manifest in any outward physical symptoms. This can make it difficult for people to know that they are having a panic attack, and it can also make it difficult for doctors to diagnose the problem. The fear of dying when having a silent panic attack can be enormous. For those who haven’t had one before and you don’t know the signs, you’ll suffer in silence. You’ll wonder what the hell is happening (kind of like first panic attack). Just know that there are plenty of other people who may suffer in silence until they see their doctor about the symptoms. Well, I’m done for the day. Stay sane! Until next time…