Silent Panic Attacks: 8 Symptoms to Understand

What are silent panic attacks?

A silent panic attack, also known as a covert or internal panic attack, occurs when someone experiences the intense physical and emotional symptoms of a panic attack but without outwardly displaying obvious signs of distress. Unlike a typical panic attack, where the person might hyperventilate, cry, or visibly panic, a silent panic attack may be harder to detect by others because the person keeps their reaction internalized.

What does a silent panic attack feel like?

A person experiencing a silent panic attack may still experience overwhelming feelings of fear or anxiety along with the following symptoms:

1. Rapid heartbeat
2. Shortness of breath
3. Dizziness or lightheadedness
4. Sweating
5. Nausea
6. A sense of impending doom
7. Tingling or numbness in the hands or feet
8. Chest pain or discomfort

These symptoms are just as intense as those in a visible panic attack, but the person may appear calm or composed on the outside, which can make it difficult for others to recognize that they’re experiencing a panic attack.

Silent panic attacks can still be incredibly distressing and may require the same treatment approaches as more overt panic attacks, such as therapy, relaxation techniques, or medication, depending on severity and frequency.

The American Psychological Association describes a panic attack as a sudden wave of overwhelming fear that comes without warning.

How long do panic attacks last?

Panic attacks are often brought on by major life stress, but they can occur when there is no clear danger. Most last between five and 20 minutes.

People who have regular or frequent panic attacks may have a type of anxiety disorder known as panic disorder.

An estimated 2.7 % of U.S. adults experience panic disorder at some point in their lives. Women are twice as likely as men to develop the condition, according to the National Institute of Mental Health.

Panic disorder usually appears during early adulthood. The persistent fear of having more panic attacks is a key symptom.

Panic attacks are not dangerous, but they are frightening and are often mistaken for a heart attack or other medical emergency.

Chest pain, heart palpitations, and shortness of breath can be symptoms of both heart attacks and panic attacks. Therefore, it’s essential to recognize the key differences between the two and seek medical attention to rule out any potential cardiac issues.

The American Heart Association says heart attacks can be sudden and intense, but most start slowly, with chest discomfort gradually worsening to severe pain and extreme chest pressure over a few minutes. This pain may be sporadic before the actual heart attack occurs.

Conversely, panic attacks typically occur suddenly and usually reach peak intensity within 10 minutes or less. Chest pain associated with a panic attack is often described as sharp or stabbing and is generally localized to the mid-chest area. In contrast, the pain of a heart attack often radiates to the left arm or jaw. Regardless of the cause, it is essential to seek medical attention when experiencing these symptoms to rule out heart attacks or other cardiac issues.

What is the difference between silent panic attacks and traditional panic attacks?

Sufferers of traditional panic attacks suddenly have trouble breathing. They may have a glazed look on their faces and are often unable to continue what they were doing when the attack occurred.

Silent panic attacks are different in that they involve an invisible battle with intense anxiety. Because of their covert nature, these silent attacks can often make a person feel.

like they are alone in the fight to regain their interior composure.

Often, people who experience silent attacks are reluctant to discuss them with others because they fear being judged as someone unable to cope with the stresses of life. People who suffer from typical panic attacks usually cannot hide them. As a result, a supportive friend or relative can help calm someone having a panic attack.

The causes of silent panic attacks can vary depending on the individual. For some, stressful situations like public speaking, exams at school, job interviews or fear of failure can bring them on. For others, the attacks seem to come out of nowhere.

What is the treatment for panic attacks?

The good news is that both typical and silent panic attacks, along with panic disorder, are highly treatable with psychotherapy and medications, either singly or in combination. Once treated, these issues typically don’t lead to long-term complications.

In the short term, if you feel a panic attack coming on, experts recommend that you do the following:

1.  Breathing Exercises: Practice deep breathing techniques to help calm your body during a panic attack. Try inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly through your mouth.
2. Grounding Techniques: Use grounding exercises to help bring your focus back to the present. The 5-4-3-2-1 technique is effective: identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
3. Physical Activity: Engage in regular exercise, such as walking, while ensuring that the level of activity is appropriate for each individual based on their medical and physical health, as recommended by their primary care provider. This can help release endorphins and reduce anxiety.
4. Mindfulness and Meditation: Practice mindfulness or meditation to help calm your mind and reduce anxiety. Apps and guided sessions can be helpful for beginners.
5. Avoiding Triggers: Identify and avoid known triggers, such as caffeine, alcohol, or stressful situations, that may lead to panic attacks.
6. Establish a Routine: Create a daily routine that includes time for relaxation, self-care, and activities that bring you joy to help manage stress.
7. Journaling: Keep a journal to track your thoughts, feelings, and panic attacks. This can help identify patterns and triggers.
8. Education: Learn about panic attacks and anxiety to demystify the experience. Understanding what is happening can reduce fear during an attack.
9. Support from Friends and Family: Share your experiences with trusted friends or family members who can provide support during difficult times.
10. Practice Self-Compassion: Be kind to yourself and recognize that panic attacks are a common experience. Acknowledge your feelings without judgment.

These strategies can be helpful for managing panic attacks, but if you find that they are not sufficient or if your symptoms worsen, it's important to reach out to a healthcare provider for professional support and treatment options.