What Causes Silent Panic Attacks And How To Stop It?

Published December 14, 2023

Silent panic attacks can be a tormenting ordeal for individuals, causing internal turmoil. Picture an overwhelming storm raging within, the chaos masked by a calm exterior. 

After an attack, a person may seem calm on the outside but actually feel distressed. Sadly, the insidious nature of a silent anxiety attack presents a formidable challenge. It slowly disrupts your peace of mind. Despite the concealed nature of the condition, the impact is undeniable.

Understanding Silent Panic Attacks

When silent panic attacks or covert anxiety occur, a person experiences disruptions to their thoughts and emotions. Silent episodes are different from overt panic attacks. They don’t show obvious physical symptoms. Internally, an individual under an attack wrestles with overwhelming sensations. 

Although there are no obvious signs, people who have these attacks feel a strong sense of impending danger. Sadly, it can disrupt daily activities, diminishing focus and concentration. In some cases, a racing heartbeat accompanies these attacks. 

What Are The Symptoms?

When someone has a silent anxiety attack, they may seem calm but actually feel anxious inside. 

Some of the common symptoms include:

• A profound sense of unease
• A sense of disconnection from reality
• Fear of losing control
• Mental confusion
• Calm external appearance

During an attack, you might also experience rapid heart rate or stomach upset. The nature of the attacks can make it challenging for anyone to notice. 

What Are The Silent Anxiety Attack Causes And Triggers?

Silent panic attacks can happen for different reasons, like stress or overwhelming situations. Knowing the triggers is crucial in managing and addressing this form of anxiety.

• Underlying stress and unresolved trauma. An attack can happen when stress builds up from work, relationships, past trauma, or money problems.
• Genetic and environmental factors. Individuals genetically predisposed to anxiety disorders may be more susceptible to anxiety episodes. Environmental factors like lack of support, a chaotic upbringing, or stress can also trigger these episodes. 
• Persistent worries and cognitive patterns. A state of constant worry and negative mental patterns can bring about attacks. 

The Difference Between A Panic And Anxiety Attack

Panic and anxiety attacks vary in cause and intensity. A defining feature of a panic attack is a more physical, acute experience. It brings about shaking, sweating, and catastrophic thinking. In most cases, a panic attack triggers a person’s intense urge to be able escape the stressful situation. Panic attacks also arise without warning and can occur when an individual is awake or asleep. 

A panic attack is usually brief with identifiable causes than silent anxiety attacks. While there are differences between the two conditions, both can be disruptive and make it difficult for a person to do daily activities. 

Tips For Coping With Anxiety Attacks

The panic attacks can be overwhelming, but with the proper coping measures, you can regain control of your emotions and well-being. Here are some helpful tips to navigate through challenging moments.

• Pinpoint your triggers. Determine the thoughts or situations that bring on the attacks. If you know your triggers, you can make plans to avoid or handle them in a healthy way.
• Mindfulness and deep breathing. Practicing mindfulness involves staying present and acknowledging thoughts and feelings without judgment. Together with deep breathing, it can anchor you in the present. Focus on slow, deep breaths, which help regulate the body’s stress response. It can calm the mind and reduce feelings of anxiety.
• Regular physical activity. Engaging in physical activity may help cut stress. As you exercise, the body releases endorphins, boosting mood and lessening anxiety. Doing exercise like jogging, walking, or yoga can lower stress and reduce anxiety attacks. 
• Get enough sleep. When you allow yourself to get good sleep every night, you’re capable of coping better with stress and anxiety. It’s best to get 7-8 hours of sleep every night. 
• Seek social support and professional guidance. A supportive network of friends and family or guidance from a therapist can help cope with anxiety attacks. During tough times, sharing feelings and experiences can make a person feel less alone and more supported. Getting advice from a professional can help you manage episodes better.

Ways To Manage An Anxiety Attack

Silent panic attacks can be challenging to manage, but you can effectively manage the condition with the right strategies. 

• Mindfulness techniques. These techniques aid individuals in staying grounded in the present, which can be beneficial if a silent attack occurs. The practices may involve guided meditations or focused breathing exercises. 
• Grounding techniques. These techniques keep you focused on the present, so you don’t get overwhelmed by thoughts or feelings. It involves focusing on tangible elements around you. For instance, describe objects or touch textures. The main goal is to reorient your mind away from anxiety and towards reality.
• Positive self-talk and affirmations. Use positive affirmations and self-talk to counter negative thoughts during an attack. You need to remind yourself that these feelings are temporary. Reassure yourself that you’re safe and capable of managing the situation. 
• Cognitive behavioral therapy (CBT). As a standard treatment for anxiety disorders, it may be an option for managing the condition. CBT aims to help individuals understand the link between thoughts, feelings, and behaviors. It teaches strategies to manage and lessen the symptoms of anxiety properly. 

Mastering The Art Of Overcoming Silent Panic Episodes

Silent panic attacks present a unique challenge for individuals. Understanding the symptoms and triggers helps regain control of their mental well-being. To lessen the effect of the attacks on your daily life, it’s important to get professional help and use supportive measures. Improve your life and well-being by actively managing your mental health. 

Author Tracy Gorman

I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.