Have you ever experienced a silent panic attack? If so, you know that these attacks are felt deeply inside and often go unnoticed by others, leaving those affected to deal with their anxiety alone.
Silent panic attacks happen suddenly and are just as intense as the typical ones, but they’re hard to see. Although silent, the impact of these attacks is significant, affecting mental health and daily life.
This article explores silent panic attacks, their unique challenges, and how to handle them to improve your overall well-being.
Heads up: This article is a guide tailored towards people managing anxiety and panic attacks, but is not a substitute for medical advice from a doctor or health care provider. Because there are medical conditions that mimic the symptoms of a silent panic attack, having a medical assessment may be beneficial before beginning any exercises found in this guide.
What Are Silent Panic Attacks?
Silent panic attacks, also known as quiet or covert panic attacks, are intense anxiety episodes that lack obvious external signs typically seen in other panic attacks.
While traditional panic attacks might involve visible symptoms like hyperventilation or trembling, silent panic attacks occur internally, making them harder to notice. Someone experiencing a silent panic attack may feel a sudden wave of fear or discomfort, a rapid heartbeat, dizziness, or a sense of looming disaster, yet appear calm or composed on the outside.
People with generalized anxiety disorder or social anxiety disorder may experience silent panic attacks. According to the Cleveland Clinic, up to 11% of people in the United States experience panic attacks each year, and 2-3% have panic disorder, which makes it a problem worth looking into.
Recognizing and understanding these types of panic attacks is key to effective treatment, which might include therapy, medication, or lifestyle adjustments to lessen stress and anxiety.
What Causes Silent Panic Attacks?
Silent panic attacks, like other forms of panic attacks, can be triggered by various factors, including a combination of biological, psychological, and environmental elements. Here are three common causes:
- Genetic Predisposition: Research suggests that a tendency to develop panic attacks, including silent ones, can be partially inherited. People who have a family history of anxiety disorders or panic attacks are more likely to experience them. This genetic link indicates that certain people may have an inherent vulnerability to developing anxiety-related conditions.
- Stress and Life Transitions: High levels of stress or significant life changes, such as moving to a new city, changing jobs, or going through a divorce, can trigger silent panic attacks. These events can overwhelm an individual’s ability to cope, thereby heightening their anxiety levels and potentially leading to a panic attack. This is why it’s so common to see silent anxiety or panic attacks at work.
- Underlying Mental Health Conditions: Silent panic attacks can also be a manifestation of underlying mental health issues such as generalized anxiety disorder, depression, panic disorders, or post-traumatic stress disorder (PTSD).
Silent Panic Attacks vs. Silent Anxiety Attacks
The terms “silent panic attacks” and “silent anxiety attacks” are often used interchangeably in casual conversation, but they refer to different experiences under the umbrella of anxiety disorders; let’s explore their differences right away.:
Silent Panic Attacks:
- Nature: These are sudden and intense bursts of fear that peak swiftly. Even if outward signs aren’t obvious, the internal experience tends to be overwhelming.
- Triggers: They often occur without any clear trigger (although the factors mentioned earlier influence them), making them unpredictable and distressing.
- Duration: They are brief, usually lasting from a few minutes up to about 20 minutes, but they can feel very abrupt and severe.
Silent Anxiety Attacks:
- Nature: These involve a longer period of heightened anxiety, characterized by ongoing worry and physical symptoms such as increased heart rate and muscle tension.
- Triggers: Typically linked to identifiable stressors like personal or professional concerns.
- Duration: They can persist for several hours or days, with intensity that may vary but generally stays less acute than panic attacks.
Silent Panic Attacks: 5 Common Symptoms
Silent panic attacks involve internal feelings of intense anxiety and fear but may not exhibit as many external symptoms as traditional panic attacks. Here are five common symptoms associated with silent panic attacks:
- Internal Trembling or Shaking: While this may not be visibly apparent to others, the person experiencing the silent panic attack might feel as though their body is shaking or trembling on the inside.
- Racing Heart or Palpitations: One of the most common symptoms of a silent panic attack is a sudden acceleration of heart rate.
- Dizziness or Lightheadedness: During a silent panic attack, a person might feel dizzy or as if they might faint. This symptom can be particularly disorienting and can contribute to a sense of losing control.
- Sensations of Shortness of Breath or Smothering: Even if not hyperventilating visibly, someone undergoing a silent panic attack may feel an inability to breathe deeply or a tightness in their chest, as if they are being smothered.
- Intense Fear or Discomfort: Silent panic attacks might manifest internally as a fear of impending doom or disaster, fear of losing control, or a feeling that something terrible is about to happen, all without any obvious external cause.
How Long Do Silent Panic Attacks Last?
Silent panic attacks generally follow the same duration pattern as more recognizable panic attacks. According to the NHS (National Health Service), most panic attacks, including silent ones, last between 5 and 20 minutes.
However, they may last up to an hour in some instances, though this is less common. The frequency and duration of these attacks can vary greatly depending on the individual’s condition and circumstances.
Some people might experience silent panic attacks only occasionally, such as once or twice a month, while others might have them more frequently, even several times a week, depending on the severity of their anxiety disorder.
How to Calm a Silent Panic Attack
Calming a silent panic attack requires managing the intense feelings of anxiety and discomfort while they are happening. Let’s see three tips that can help alleviate the symptoms of a silent panic attack.
1. Download Rootd and Transform Your Approach to Panic Attacks
Using an anxiety app like Rootd can be a practical and accessible tool to help manage silent panic attacks.
Start by recognizing the onset of your silent panic attack as soon as symptoms like internal trembling, a racing heart, or feelings of dread start. Quickly open the Rootd app on your Android or iOS phone and experience quick access to panic attack management tools and panic relief whenever you need it.
You can also explore Rootd’s lessons on understanding and managing anxiety and panic attacks for longer-term strategies and education about the nature of panic attacks, which can help reduce the fear of future episodes.
By using an app like Rootd during a silent panic attack, you can gain immediate access to support and techniques that help manage and alleviate symptoms, making it a convenient addition to your panic management strategy.
2. Practice Mindfulness and Meditation
Engaging in mindfulness practices or meditation can help calm the mind and reduce anxiety. Even a few minutes of guided imagery or silently repeating a calming word or phrase can make a significant difference during a silent panic attack.
3. Seek a Comfortable Environment
If possible, move to a quiet, comforting space where you feel safe. Sometimes, changing your physical environment can reduce the intensity of a panic attack. A calm, quiet setting can provide a sense of security and reduce sensory input that may exacerbate the attack.
Overcoming the Hidden Challenges of Silent Panic Attacks
Silent panic attacks might not be easy to see, but they deeply affect a person’s life. Recognizing their signs is key to managing them.
Using apps like the Rootd app, practicing grounding techniques, and doing breathing exercises can all provide relief. With the right strategies and support, those who experience silent panic attacks can better manage their challenges and enjoy a more fulfilling life.