Panic attacks are often thought to be an intense physical incident that occurs in someone. While that may be the most “common” way in which a panic attack manifests, it’s not always the case. Some panic attacks unfold quietly, with no outwardly physical signs or warnings. These are known as silent panic attacks, and while they might be less visible to others, they can be just as severe.

People who experience silent panic attacks may appear composed on the outside, while internally they are dealing with all the intense feelings that accompany a panic attack. Because they often go unnoticed by those around the person, they can be misdiagnosed or even left untreated.

So, how do you know if you may be experiencing a silent panic attack, and, if you are, how can you get help? Well, in this blog, we will address that by looking at what a silent panic attack is, how they differ from traditional panic attacks, the common signs and symptoms, and most importantly, how to get help.

What Are Silent Panic Attacks?

Before we get into what to do if you experience a silent panic attack, let’s first discuss what it is.

As the name pretty clearly describes, a silent panic attack is a panic attack that occurs only internally. Unlike the more “traditional” panic attack, which often involves very clear external symptoms such as crying, hyperventilating, or visible shaking, silent panic attacks unfold beneath the surface, typically in the form of a racing heart, shortness of breath, or intense dread.

Someone having a silent panic attack may look calm and collected to others while internally feeling as if they are on the verge of losing it.

How Silent Panic Attacks Differ from Traditional Panic Attacks

While the lack of visible symptoms is the major differentiation between silent panic attacks and traditional ones, it is hardly the only difference. Where traditional panic attacks may be triggered by something specific and typically result in immediate assistance from others, silent panic attacks:

  • Are invisible to bystanders
  • Can be harder to identify, even by the person experiencing them
  • Often occur in public or professional settings where emotional expression is suppressed

Why Silent Panic Attacks Often Go Undetected

The fact that a person can be experiencing a silent panic attack can not only make the feelings associated with it confusing, but it can also result in the panic attack going undetected and, therefore, undiagnosed. In some cases, the symptoms of a silent panic attack can mimic other medical conditions such as heart problems, digestive issues, or fatigue.

Furthermore, people with silent panic attacks may:

  • Mask their symptoms to maintain appearances
  • Feel ashamed or confused about their experiences
  • Downplay the intensity of what they’re feeling
  • Be high-functioning and adept at hiding distress

Far too often, this is what leads to misdiagnosis or even ignoring it altogether.

young woman experiencing silent panic attack

Physical Symptoms of a Silent Panic Attack

Even without visible outbursts, silent panic attacks come with real, physiological symptoms.

These can be alarming and uncomfortable, and may include:

  • Racing Heart or Chest Tightness – Many people describe a pounding heart or a crushing feeling in the chest. While not life-threatening, this can feel like a heart attack, contributing to further panic.
  • Shortness of Breath – During a silent panic attack, you might feel like you can’t get enough air, even if you’re breathing normally. This sensation often leads to dizziness or lightheadedness.
  • Sweating or Shaking – Though subtle, silent panic attacks can cause clammy palms, chills, or slight tremors, often dismissed as physical fatigue.
  • Gastrointestinal Discomfort – Nausea, stomach cramps, or urgent bowel movements are common. The gut-brain connection plays a big role in anxiety responses, especially in silent panic attacks.

Emotional and Cognitive Signs of Silent Panic Attacks

Beyond the physical symptoms, silent panic attacks also wreak havoc on your emotional and cognitive state.

These symptoms may be even harder to articulate and include:

  • Sudden Feelings of Dread or Doom – Out of nowhere, you may feel as if something terrible is about to happen. There’s no logical cause either, just an overwhelming sense of fear.
  • Intrusive Thoughts or Mental Fog – During a silent panic attack, thoughts may spiral out of control. Some people feel mentally “stuck,” forgetful, or unable to focus on their surroundings.
  • Detachment or Derealization – A common but frightening symptom, derealization makes the world feel unreal, like you’re watching life through a foggy window. You may also feel detached from your own body, a sensation called depersonalization.

Common Triggers for Silent Panic Attacks

So, what can cause a silent panic attack? Well, while there isn’t always a clear cause, certain situations can act as triggers, especially for those with underlying anxiety or trauma.

Some of the more common triggers include:

  • Workplace stress or high-pressure environments
  • Crowded public places or social gatherings
  • Driving or traveling alone
  • Financial worries
  • Conflict or unresolved trauma
  • Health scares or chronic illness

How Silent Panic Attacks Affect Daily Life

Since silent panic attacks often go unnoticed, they can quietly erode the life of the person experiencing them. As a result, the person may begin to:

  • Avoid certain places or activities
  • Struggle with concentration or productivity
  • Miss work or social engagements
  • Experience sleep disturbances
  • Live in constant fear of the next attack

This cycle of fear and avoidance can interfere with relationships, careers, and personal growth. It can also increase the risk of depression and other anxiety-related disorders.

young woman experiencing silent panic attack

Silent Panic Attacks vs. Generalized Anxiety

While they share some symptoms, silent panic attacks are not the same as generalized anxiety disorder (GAD).

Silent panic attacks are episodic and often come on suddenly and intensely, even without an obvious trigger. They typically last for a few minutes to an hour and are marked by overwhelming fear, physical symptoms like chest tightness or dizziness, and emotional distress such as detachment or racing thoughts.

Generalized anxiety, on the other hand, is a chronic condition characterized by ongoing, excessive worry about a wide range of everyday concerns. Rather than coming in waves, GAD tends to feel like a constant undercurrent of anxiety that persists for weeks or even months. People with GAD often feel restless, fatigued, and irritable, and may have trouble concentrating or sleeping.

The Link Between Silent Panic Attacks and High-Functioning Anxiety

Those who may be labeled as “high-functioning” often suffer from what is known as high-functioning anxiety. On the surface, they may appear successful and calm, but inside, they are constantly feeling stressed and overwhelmed.

These people often have a tendency to:

  • Overachieve to mask their anxiety
  • Fear failure or letting others down
  • Suppress emotional expression
  • Feel intense internal pressure to maintain control

For these high-functioning people, silent panic attacks may be the body’s way of expressing stress that has nowhere else to go. The internalized nature of their anxiety makes silent panic attacks more likely and more likely to go unnoticed.

Coping Strategies for Managing Silent Panic Attacks

After reading this, you may now be wondering what you can do in order to properly address your silent panic attacks. Well, if you are someone who suffers from silent panic attacks, consider the following strategies:

  • Deep breathing exercises – Focused, rhythmic breathing can reset your nervous system.
  • Grounding techniques – Use your senses, such as touch, smell, and sound, to bring yourself back to the present.
  • Progressive muscle relaxation – Tensing and releasing muscle groups can reduce physical tension.
  • Mindful distractions – Keep something comforting with you to help ground yourself.
  • Keeping a symptom journal – Tracking your episodes can help identify patterns and triggers.

When to Seek Professional Help

If, even after trying these coping strategies, you still find yourself experiencing intense silent panic attacks that interfere with your ability to go about your daily life, it may be time to seek professional help.

Let’s take a look at some of the treatment options that are available:

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is one of the more effective treatment options out there. Through the use of CBT, you can:

  • Identify and challenge anxious thoughts
  • Reframe fearful thinking
  • Learn healthier coping mechanisms
  • Gradually face feared situations

Medication and Lifestyle Changes

In some instances, anti-anxiety medications and antidepressants may be administered to regulate brain chemistry in order to help address silent panic attacks. As part of that Medication-Assisted Treatment (MAT), it may also be recommended that you make certain lifestyle changes such as:

  • Regular exercise
  • Better sleep hygiene
  • Reducing caffeine and alcohol
  • Practicing stress management

You’re Not Alone in What You’re Feeling

Silent panic attacks may be invisible, but their impact is profound. If you’ve felt like something’s wrong but couldn’t explain it, or if your body feels like it’s in distress even when your mind seems “fine,” you may be suffering from silent panic attacks.

At First City Recovery Center, we understand that healing isn’t one-size-fits-all. Whether your anxiety is loud or silent, clear or confusing, we’re here to listen and help you regain control. If you or a loved one is suffering from silent panic attacks and is in need of professional help and support, contact us today.

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Silent Panic Attacks: The Signs and Symptoms

Jul 17, 2025

Mental Health

Panic attacks are often thought to be an intense physical incident that occurs in someone. While that may be the most “common” way in which a panic attack manifests, it’s not always the case. Some panic attacks unfold quietly, with no outwardly physical signs or warnings. These are known as silent panic attacks, and while they might be less visible to others, they can be just as severe.

People who experience silent panic attacks may appear composed on the outside, while internally they are dealing with all the intense feelings that accompany a panic attack. Because they often go unnoticed by those around the person, they can be misdiagnosed or even left untreated.

So, how do you know if you may be experiencing a silent panic attack, and, if you are, how can you get help? Well, in this blog, we will address that by looking at what a silent panic attack is, how they differ from traditional panic attacks, the common signs and symptoms, and most importantly, how to get help.

What Are Silent Panic Attacks?

Before we get into what to do if you experience a silent panic attack, let’s first discuss what it is.

As the name pretty clearly describes, a silent panic attack is a panic attack that occurs only internally. Unlike the more “traditional” panic attack, which often involves very clear external symptoms such as crying, hyperventilating, or visible shaking, silent panic attacks unfold beneath the surface, typically in the form of a racing heart, shortness of breath, or intense dread.

Someone having a silent panic attack may look calm and collected to others while internally feeling as if they are on the verge of losing it.

How Silent Panic Attacks Differ from Traditional Panic Attacks

While the lack of visible symptoms is the major differentiation between silent panic attacks and traditional ones, it is hardly the only difference. Where traditional panic attacks may be triggered by something specific and typically result in immediate assistance from others, silent panic attacks:

  • Are invisible to bystanders
  • Can be harder to identify, even by the person experiencing them
  • Often occur in public or professional settings where emotional expression is suppressed

Why Silent Panic Attacks Often Go Undetected

The fact that a person can be experiencing a silent panic attack can not only make the feelings associated with it confusing, but it can also result in the panic attack going undetected and, therefore, undiagnosed. In some cases, the symptoms of a silent panic attack can mimic other medical conditions such as heart problems, digestive issues, or fatigue.

Furthermore, people with silent panic attacks may:

  • Mask their symptoms to maintain appearances
  • Feel ashamed or confused about their experiences
  • Downplay the intensity of what they’re feeling
  • Be high-functioning and adept at hiding distress

Far too often, this is what leads to misdiagnosis or even ignoring it altogether.

young woman experiencing silent panic attack

Physical Symptoms of a Silent Panic Attack

Even without visible outbursts, silent panic attacks come with real, physiological symptoms.

These can be alarming and uncomfortable, and may include:

  • Racing Heart or Chest Tightness - Many people describe a pounding heart or a crushing feeling in the chest. While not life-threatening, this can feel like a heart attack, contributing to further panic.
  • Shortness of Breath - During a silent panic attack, you might feel like you can’t get enough air, even if you’re breathing normally. This sensation often leads to dizziness or lightheadedness.
  • Sweating or Shaking - Though subtle, silent panic attacks can cause clammy palms, chills, or slight tremors, often dismissed as physical fatigue.
  • Gastrointestinal Discomfort - Nausea, stomach cramps, or urgent bowel movements are common. The gut-brain connection plays a big role in anxiety responses, especially in silent panic attacks.

Emotional and Cognitive Signs of Silent Panic Attacks

Beyond the physical symptoms, silent panic attacks also wreak havoc on your emotional and cognitive state.

These symptoms may be even harder to articulate and include:

  • Sudden Feelings of Dread or Doom - Out of nowhere, you may feel as if something terrible is about to happen. There’s no logical cause either, just an overwhelming sense of fear.
  • Intrusive Thoughts or Mental Fog - During a silent panic attack, thoughts may spiral out of control. Some people feel mentally “stuck,” forgetful, or unable to focus on their surroundings.
  • Detachment or Derealization - A common but frightening symptom, derealization makes the world feel unreal, like you’re watching life through a foggy window. You may also feel detached from your own body, a sensation called depersonalization.

Common Triggers for Silent Panic Attacks

So, what can cause a silent panic attack? Well, while there isn’t always a clear cause, certain situations can act as triggers, especially for those with underlying anxiety or trauma.

Some of the more common triggers include:

  • Workplace stress or high-pressure environments
  • Crowded public places or social gatherings
  • Driving or traveling alone
  • Financial worries
  • Conflict or unresolved trauma
  • Health scares or chronic illness

How Silent Panic Attacks Affect Daily Life

Since silent panic attacks often go unnoticed, they can quietly erode the life of the person experiencing them. As a result, the person may begin to:

  • Avoid certain places or activities
  • Struggle with concentration or productivity
  • Miss work or social engagements
  • Experience sleep disturbances
  • Live in constant fear of the next attack

This cycle of fear and avoidance can interfere with relationships, careers, and personal growth. It can also increase the risk of depression and other anxiety-related disorders.

young woman experiencing silent panic attack

Silent Panic Attacks vs. Generalized Anxiety

While they share some symptoms, silent panic attacks are not the same as generalized anxiety disorder (GAD).

Silent panic attacks are episodic and often come on suddenly and intensely, even without an obvious trigger. They typically last for a few minutes to an hour and are marked by overwhelming fear, physical symptoms like chest tightness or dizziness, and emotional distress such as detachment or racing thoughts.

Generalized anxiety, on the other hand, is a chronic condition characterized by ongoing, excessive worry about a wide range of everyday concerns. Rather than coming in waves, GAD tends to feel like a constant undercurrent of anxiety that persists for weeks or even months. People with GAD often feel restless, fatigued, and irritable, and may have trouble concentrating or sleeping.

The Link Between Silent Panic Attacks and High-Functioning Anxiety

Those who may be labeled as “high-functioning” often suffer from what is known as high-functioning anxiety. On the surface, they may appear successful and calm, but inside, they are constantly feeling stressed and overwhelmed.

These people often have a tendency to:

  • Overachieve to mask their anxiety
  • Fear failure or letting others down
  • Suppress emotional expression
  • Feel intense internal pressure to maintain control

For these high-functioning people, silent panic attacks may be the body’s way of expressing stress that has nowhere else to go. The internalized nature of their anxiety makes silent panic attacks more likely and more likely to go unnoticed.

Coping Strategies for Managing Silent Panic Attacks

After reading this, you may now be wondering what you can do in order to properly address your silent panic attacks. Well, if you are someone who suffers from silent panic attacks, consider the following strategies:

  • Deep breathing exercises - Focused, rhythmic breathing can reset your nervous system.
  • Grounding techniques - Use your senses, such as touch, smell, and sound, to bring yourself back to the present.
  • Progressive muscle relaxation - Tensing and releasing muscle groups can reduce physical tension.
  • Mindful distractions - Keep something comforting with you to help ground yourself.
  • Keeping a symptom journal - Tracking your episodes can help identify patterns and triggers.

When to Seek Professional Help

If, even after trying these coping strategies, you still find yourself experiencing intense silent panic attacks that interfere with your ability to go about your daily life, it may be time to seek professional help.

Let’s take a look at some of the treatment options that are available:

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy is one of the more effective treatment options out there. Through the use of CBT, you can:

  • Identify and challenge anxious thoughts
  • Reframe fearful thinking
  • Learn healthier coping mechanisms
  • Gradually face feared situations

Medication and Lifestyle Changes

In some instances, anti-anxiety medications and antidepressants may be administered to regulate brain chemistry in order to help address silent panic attacks. As part of that Medication-Assisted Treatment (MAT), it may also be recommended that you make certain lifestyle changes such as:

  • Regular exercise
  • Better sleep hygiene
  • Reducing caffeine and alcohol
  • Practicing stress management

You’re Not Alone in What You’re Feeling

Silent panic attacks may be invisible, but their impact is profound. If you’ve felt like something’s wrong but couldn’t explain it, or if your body feels like it’s in distress even when your mind seems “fine,” you may be suffering from silent panic attacks.

At First City Recovery Center, we understand that healing isn’t one-size-fits-all. Whether your anxiety is loud or silent, clear or confusing, we’re here to listen and help you regain control. If you or a loved one is suffering from silent panic attacks and is in need of professional help and support, contact us today.

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