If you were with someone who suddenly went through a terrifying mental health crisis, would you recognize what was happening? In many cases, you would surely realize that something’s wrong. But if the individual was experiencing silent panic attack symptoms, there’s a chance you wouldn’t know they were suffering unless they asked you for help.

If you or a loved one are struggling with mental health, reach out to us a Valor Behavioral Health! Call us now or visit our admissions page to take the first step towards healing!

What Are Panic Attacks?

Panic attacks are characterized by the sudden, unpredictable onset of intense fear and a variety of other excruciating symptoms. They are usually brief, often lasting five to 10 minutes, but the intensity of symptoms during that short amount of time can cause you to believe that you are losing your mind or are about to die.

These experiences attacks can be triggered by a variety of circumstances or behaviors, such as extended periods of stress, the end of a relationship, the death of a loved one, and the overuse of stimulants such as caffeine and tobacco. 

Sometimes, though, panic attacks can occur without any apparent external cause. The knowledge that they can happen with no warning can be a source of considerable anxiety – which can have the unfortunate effect of increasing the likelihood that you’ll have another attack.

Some panic attack symptoms are similar to what you might experience if you were having a heart attack or other serious medical incident. These can include:

• Severe chest pain
• Hyperventilating (dangerously rapid breathing)
• Excessive perspiration
• Trembling or shaking
• Nausea and abdominal cramping
• Feeling that you are about to faint

These types of symptoms will usually cause noticeable distress. But if you only have psychological symptoms or less apparent physical ones, you may be experiencing what some people refer to as a silent panic attack.

Silent Panic Attack Symptoms

The fifth edition of the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) does not differentiate between “normal” and silent panic attack symptoms. But it is important to understand that is it possible to have panic attacks that don’t involve observable physical symptoms.

As we will discuss later in this post, when you have the ability to recognize and acknowledge that you are in the midst of a silent panic attack, you may be able to use this knowledge to reduce the severity and duration of the experience. 

Common silent panic attack symptoms include:

• Dizziness or lightheadedness
• Heart palpitations (racing heart rate)
• Sense of being smothered or choked
• Numbness or tingling in your hands and feet 
• Hot flashes or chills
• Depersonalization, which is the sense that you have become detached from your body, thoughts, and feelings
• Derealization, which can involve distorted perceptions such as believing that the world has been drained of color or feeling as though you are observing your surroundings through a pane of glass
• Worrying that you are “going crazy”
• Fear that death is imminent

How to Respond to a Silent Panic Attack

If you have had more than one unprovoked silent panic attack, you should consult with your primary physician or another qualified professional. If these experiences are related to a medical concern or mental health disorder, proper treatment can reduce your risk of future attacks.

In addition to getting professional help, you can also employ a variety of self-soothing techniques to stop a silent panic attack, or at least ease its impact. For example:

Focus on your breath

Breathe in through your nose and out through your mouth, focusing solely on your breathing and how it makes you feel. This can help to ground you in the present moment and re-establish a sense of inner stability. Count silently as you inhale and exhale. Try to make your exhalations slightly longer than your inhalations. 

Acknowledge what is happening

Either silently or aloud, tell yourself that you are having a panic attack. Then remind yourself that the symptoms you are currently experiencing are temporary, and will soon pass. 

Find a safe space

If you’re in a group or a crowded public place, try to move to a less crowded area. You can, find a comfortable chair to sit in or lean against a sturdy piece of furniture. If that’s not an option, imagine yourself in a safe and peaceful setting, like a beach or your favorite coffee shop.

Use the 5-4-3-2-1 method

Find five things you can see, and pause to focus on each one for a few moments. Listen for four separate sounds, and consider where they’re coming from. Touch three objects and think about how they feel in your hand and what they’re used for. Identify two distinct smells. Think about something you can taste.

Reach out to someone

Reach out to someone you trust If you’re with a friend, tell them what’s happening. If you’re alone, call or text a loved one. Telling another person about what you’re currently experiencing is another way of acknowledging that you’re having a panic attack and reminding yourself that this episode will soon be over.

If you are concerned about having a silent panic attack when you’re away from friends and family, make a plan ahead of time with someone you’re close to. Let them know the types of symptoms you usually develop and how they can talk you through the experience. 

Call Us to Learn More About for Panic Attacks in Atlanta

Valor Behavioral Health is a trusted provider of personalized outpatient care for adults and adolescents who have been experiencing silent panic attack symptoms and other mental health concerns. 

Our services include separate, age-appropriate care at the partial hospitalization, intensive outpatient, and outpatient levels. We will work closely with you to identify the full scope of your needs, then develop a customized plan to minimize your risk of future silent panic attacks.

To learn more or to schedule a free assessment, please visit our admissions page or call us today.