Anxiety is personalized to different people at different moments, but for a few people, it’s loud and overpowering. Anxiety is systemic and not based only on the exaggerated emotional or dreadful visual symptoms that the public witnesses, like people trembling or hyperventilating.
Today is all about quiet anxiety, what it looks like, and how to spot and manage the signs. Have you ever asked, “When do I reach the point of an anxiety attack?” or “I have never had a public panic attack, but I feel awful. Could this be an anxiety attack?” In this post, we hope to help you understand better the standard blurred line that comes with silent anxiety attacks.
What Is a Silent Anxiety Attack?
Most people default to the picture of anxiety being some big, dramatic panic attack with significant physical symptoms. It’s a racing heart, or thudding through the chest, difficulty breathing, feeling dizzy, or other signs that this is a panic attack. They come in much more covert forms, which can be challenging to pin down.
Anxiety or panic attacks cause paranoid or high emotional and mental agitation, and this is a silent anxiety attack where there are no manifest symptoms to differentiate from those of others.
The Symptoms of Silent Anxiety Attacks
It is hard to notice the symptoms of a silent anxiety attack, but you must understand what they look like. Symptoms will vary even for those experiencing similar triggers, but common ones tend to include:
- Racing Thoughts. You might feel like your brain is on overdrive (ruminating thoughts). It can feel like you’re mentally tied to an endless loop of thinking about anything.
- Tightness in the Chest. Though this symptom does occur during manifest panic attacks, it is not as severe. You may experience a gentle, constant, claustrophobic feeling of suffocation or tension. The room does not always fit right.
- Mental Fog. It is a familiar feeling of confusion or difficulty concentrating. It is hard to make sense of things or think clearly, which only overwhelms you.
- Restlessness or Unease. Sitting still or living in the present moment feels complicated because you have a pervasive internal restlessness. You may feel this horrible, sick sense of impending doom, even though you can’t say why.
- Internalized Panic. Although you may feel like you are having a panic attack, there may be no outward symptoms. The feel of the anxiety just kind of slumps inside you that you can’t seem to quench.
These can be subtle or vague symptoms, but they can be every bit as suffocating as a physical anxiety attack. The significant distinction is that silent anxiety attacks are more likely to make you feel alone, as those experiencing the symptoms can not seem outwardly distressed.
Silent Anxiety vs. Panic Attacks. What’s the Difference?
A silent anxiety attack is a name many people mistake for actual panic attacks. We are going to describe the differences between the two:
Panic Attacks Vs. Silent Anxiety Attacks
A panic attack usually involves intense and visible symptoms, such as.
- Rapid heart rate
- Hyperventilating or difficulty breathing
- Dizziness or fainting
- Trembling or shaking
Silent anxiety attacks are more about what’s on the inside than them being physical. If someone is going through a quiet anxiety attack, the person suffering may not be able to make the connection with their symptoms, and others may not see it.
Panic attacks often feel like no control at all, and a silent anxiety attack is more like an ongoing internal battle between you and your thoughts/emotions.
Why Are Silent Anxiety Attacks Hard to Recognize?
Part of the reason why silent anxiety attacks are hard to spot is because they do not have the traditional obvious emotions that we tend to equate with anxiety so readily.
When someone has a silent panic attack, it will not be someone who will suddenly hyperventilate or visibly shake, and so silent panic attack sufferers often feel ostracized and misunderstood. This can also aggravate their inability to get help, thinking that they are going through a quiet anxiety attack.
What Causes Silent Anxiety Attacks?
There are a lot of reasons that silent anxiety attacks arise. They may be caused by biological, psychological, or environmental roots, or these attacks may be on their own.
Chronic Stress
Long-term stress, whether recognized or in silent anxiety attacks, may be due to work, family, or money stress. Still, chronic stress sensitizes the body to triggers, causing anxiety responses to happen more rapidly. This eventually leads to isolated anxiety, where the silent attacks drive someone into an internal panic or have this fear of something terrible happening as stress builds over time.
Trauma and Experiences
Many of us suffer from silent anxiety attacks, and it is mainly due to trauma we have had in the past. Childhood trauma, recent loss, or a legacy of emotional abuse can all bring on silent anxiety attacks that slip beneath the radar of our trauma triggers because they become normalized over time.
Hormonal Imbalances
In addition, hormones (i.e., cortisol and others associated with stress) are involved in silent anxiety attacks. Individuals going through substantial fluctuations in hormone levels due to pregnancy, pre-menopause, or conditions prescribed anxiety symptoms that may otherwise be quiet internalized distress instead of manifest panic.
Lifestyle and Health Issues
Other lifestyle elements (i.e., no sleep, bad diet, and inactive behavior) are also known to amplify a person’s chances for upcoming silent anxiety attacks. Those attacks are usually built up over time from long-term stress, eating away at your ability to deal with anxiety.
How to Recognize Silent Anxiety Attacks
Recognizing that you’re experiencing silent anxiety attack symptoms can be difficult, especially if the symptoms are subtle. However, there are a few things you can look for:
| Feeling Overwhelmed | You may feel like you have absolutely no external triggers at all and still be bombarded with thoughts. That may very well be a sign of an oncoming silent anxiety attack. |
Persistent Worry | An ongoing feeling of worry or fear typically shows anxiety. You almost cannot identify what is causing the anxiety, but it is there nonetheless. |
| Physical Sensations | A chronic feeling of worry is generally a sign of anxiety. The anxiety may not be accurate, but you know that there is a possibility that it exists. |
Are you starting to recognize these symptoms? Have you experienced them yourself? There are others out there, too. People suffer in silence from silent anxiety attacks as opposed to louder strikes like traditional panic attacks.
How to Manage Silent Anxiety Attacks
While silent anxiety attacks can feel overwhelming, there are steps you can take to manage them and regain control.
Mindfulness and Breathing Exercises
One of the best ways to cope with anxiety is to practice mindfulness. To mitigate the otherworldly panic of silent anxiety attacks, train yourself in present-moment awareness so you see less of your overwhelming feelings. Slow, deep breathing can help to slow heart rate and calm the nervous system down, preventing anxiety from spiraling.
Grounding Techniques
Grounding strategies can help you return to the present moment and escape from the loop of intrusive thoughts that often come with silent anxiety attacks. The “5-4-3-2-1” technique is easy to remember. Focus on five things you can see, four things you can touch physically, three things you can hear, one thing you can smell, and, if there is enough time, only one thing you can taste. This will keep your mind busy and prevent it from taking off flying again to some future moment.
Exercise and Physical Activity
Physical activity is one of the best ways to reduce anxiety. Exercise triggers endorphin release, which is a natural antidepressant. Running or going out for a short stroll or at least doing some stretching can work wonders to relieve the tension from silent anxiety attacks.
Seeking Professional Help
If quiet anxiety attacks start or increase in severity, you should seek help from a mental health professional. Specifically, Cognitive-Behavioral Therapy (CBT) is highly effective at treating anxiety disorders, such as silent anxiety attacks. Through treatment, you get to identify and test the thoughts and beliefs that are making your anxiety worse.
It isn’t always medication, but for many anxiety patients, mainly if anxiety is affecting their quality of life significantly. With the help of a mental health professional, you will be able to explore your options and determine how best to tackle silent anxiety attacks.
Understanding Silent Anxiety Attacks
Although silent anxiety attacks are not as visible as the more intense, energetic kind, they can affect you just as much. Mindfulness, grounding techniques, and both short and long-term access to professional help can help you regain control over anxiety and heal your mind.
Keep in mind that you’re not the only one experiencing this. Silent anxiety attacks are a common thing many face, and by taking the right strategies and support, you can learn how to control your response to these attacks in life.
FAQs
- Can silent anxiety attacks occur without physical symptoms?
Yes, silent anxiety attacks often involve internal anxiety attack symptoms like racing thoughts, mental fog, and a sense of dread without visible physical signs like shaking or hyperventilating.
- How can I tell if I’m having a silent anxiety attack or just stress?
Silent anxiety attacks feel more intense and uncontrollable than regular stress. They involve a persistent fear of doom, often with subtle physical symptoms like chest tightness or muscle tension.
- How can I prevent silent anxiety attacks?
Managing stress through mindfulness, exercise, and relaxation techniques can reduce the frequency of silent anxiety attacks. Identifying and addressing stressors or underlying causes of anxiety is also helpful.
- Can silent anxiety attacks be treated without medication?
Yes, treatments like cognitive-behavioral therapy (CBT), relaxation techniques, and lifestyle changes such as exercise and improved sleep can manage silent anxiety attacks effectively.
- Should I see a doctor for frequent silent anxiety attacks?
Yes, if silent anxiety attacks are frequent or disruptive, it’s advisable to consult a healthcare professional for an accurate diagnosis and tailored treatment plan.
