Updated: 15/12/2025 por Jennifer Delgado | Published: 22/05/2024
Silent anxiety exists. And it generally goes unnoticed by most people since it does not manifest itself through obvious symptoms such as nervous movements, but it can greatly affect the quality of life of those who suffer from it. This type of anxiety corrodes from within, generating particularly intense anguish and apprehension that remains trapped within the person.
What are the symptoms of silent anxiety?
Most anxious people are irritable, apprehensive and hyperactive, so it is relatively easy to understand that something is wrong. And if they suffer a panic attack, they are likely to begin sweating profusely, shaking and breathing heavily, and may even try to escape the situation.
However, in silent anxiety the process develops inside. The physical and psychological symptoms are not easily observable. Even when a panic attack occurs, there are no obvious physical signs that the person is having a bad time.
In fact, the symptoms of silent anxiety are slightly different:
- Constant feeling of apprehension
- Sudden, overwhelming fear or terror
- Feeling that something bad is going to happen imminently and inevitably
- Dizziness or lightheadedness
- Headache
- Nausea
- Tingling in hands and feet
- Derealization: feeling of being separated from the environment, as if viewing the world through a distorted lens
- Depersonalization: feeling of being separated from your body, thoughts, and feelings
- Difficulty concentrating or thinking clearly
The person suffering from a silent anxiety attack may seem quite calm and collected on the outside, but they are living a real nightmare on the inside. In fact, both these panic attacks and anxiety itself cause as much discomfort as generalized anxiety or conventional panic attacks.
The consequences of silent anxiety attacks
The main problem with this condition is that it is often not diagnosed since its manifestations do not match traditional clinical criteria. As a result, many times these people see different professionals in search of an explanation for what they are experiencing, usually without finding satisfactory answers or adequate solutions.
The problem is that after months or even years of trying to understand what is happening, the anxiety cycle has closed, so that it interferes a lot with the daily life. For many of these people, going to work, socializing, or performing everyday tasks represents a great challenge as they live in constant fear of suffering another panic attack.
Added to this is the incomprehension of those around them since, as they do not present visible signs, they cannot understand their deep discomfort. Therefore, these people often end up isolating themselves to avoid criticism, rejection or looks of incomprehension, which restricts their social support network.
What causes silent anxiety attack?
The specific causes of silent panic attacks are not known. In fact, it is likely due to a combination of factors. Neuroscientists at the University of California, for example, have postulated that panic attacks could be the result of a dysfunction in the brain’s fear network.
After analyzing data from hundreds of functional magnetic resonance images, everything seems to indicate that brain circuits related to fear respond differently to threats, activating chronic anticipatory anxiety.
It is likely that this different way of reacting to stressful situations causes some people to become paralyzed in the face of danger and others to try to flee or fight. Those who become paralyzed may have a tendency to “hide” their symptoms, while those who react physiologically more intensely may be more likely to externalize their discomfort.
Obviously, psychological factors also play an important role in the development of silent panic attacks. For example, a study carried out at the University of East Anglia found that people with a history of trauma or chronic stress are more likely to develop panic disorders. Some personality traits, such as a tendency toward pathological perfectionism or getting caught up in negative thoughts, also increase the risk of silent anxiety.
Even environmental factors influence the onset of silent panic attacks. In fact, many people report Even environmental factors influence the onset of silent panic attacks. In fact, research indicates that many people report experiencing their first panic attack during periods of high stress or significant life changes, such as starting a new job, moving to a new city, losing a loved one, or going through a divorce.
The consequences of silent anxiety attacks
The main problem with this condition is that it often goes undiagnosed because its manifestations don’t fit traditional clinical criteria. As a result, these individuals often embark on a journey through various doctors in search of an explanation for what they are experiencing, generally without finding satisfactory answers or appropriate solutions.
The problem is that after months or even years of trying to understand what is happening to them, the cycle of anxiety has become entrenched, significantly interfering with their daily lives. For many of these people, going to work, socializing, or performing everyday tasks can be a major challenge, as they live with the constant fear of suffering another panic attack.
Added to this is the lack of understanding from those around them, since, without visible signs, they cannot comprehend their profound distress. Therefore, these individuals often end up isolating themselves to avoid criticism, rejection, or uncomprehending glances, which restricts their social support network.
How to cope with this inner anguish?
If you suspect you are suffering from silent anxiety, it is important to seek psychological help. If you have been experiencing this feeling of anguish and apprehension for months or years, dysfunctional thought patterns and erroneous beliefs may have already become entrenched, and you need to eradicate them.
Some psychological techniques that can also help are:
1.Identify your emotional triggers
The first step in dealing with silent panic attacks is understanding what triggers them. Observe your daily life and note down situations, thoughts, memories, or even habits that tend to generate tension or discomfort. In practice, I find that these emotional triggers can be as subtle as checking email too often or feeling judged. Therefore, think about those situations or thoughts that cause you the most anxiety. These are your triggers.
2.Keep an anxiety journal
Writing down your thoughts and feelings in an anxiety journal is a very effective strategy for processing and understanding what’s happening to you. Recording these experiences will allow you to more easily identify patterns and triggers. This way, you can explore what lies behind your thoughts, instead of simply letting yourself be swept away by that whirlwind of apprehension and fear.
This process, called exposure therapy, allows your brain to rewrite the association between the trigger and the feeling of danger, gradually reducing the internal alarm. Over time, situations that once overwhelmed you will no longer provoke that anxiety, and you will gain greater control over your emotions.
3.Confront your fears gradually
Once you identify the situations that trigger your anxiety, you need to confront them. If you avoid them, you’re likely to fall into a cycle that only serves to fuel anxiety and fear. Therefore, begin by exposing yourself to these situations gradually and in a controlled manner. I always recommend starting with small steps, adjusting the intensity according to your tolerance level. For example, if public speaking causes you a lot of anxiety, start with presentations in front of a colleague, then a small group, and so on.
4.Practice relaxation techniques
There are many highly effective exercises for relaxing the mind and body, from Jacobson’s progressive muscle relaxation technique to Vipassana meditation. The key is to explore various options until you find the techniques that relax you the most. Then, practice them regularly. The good news is that the more familiar you become with them, the more effective they will be.
In fact, these techniques aren’t just for moments of extreme anxiety, but rather for incorporating into your daily routine. This way, you can train your nervous system to respond calmly to stress. For example, you can do deep breathing exercises in the morning, a short meditation before bed, or some mindful stretching during the workday. Over time, these practices act as a “preventive antidote.”
5.Master the Sensory Grounding Technique
Unlike the previous psychological strategies, which focus on reducing baseline anxiety, this technique is effective at stopping a silent anxiety attack in the act.
Simply identify:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Focus fully on each one, naming it aloud or silently. This breaks the anxiety loop your mind has created and brings you back to the present. Best of all, this technique works anywhere, even while walking or sitting on the subway, because you only need to direct your attention to your surroundings.
Finally, it’s worth noting that exercising regularly, limiting your consumption of stimulants, and planning a daily routine are other strategies for treating anxiety that will help you feel better and regain a sense of control and predictability. And don’t forget to include relaxing activities you enjoy and moments of rest in your life to slow down.
References:
Zhang, J. et. Al. (2023) Association between panic disorder and childhood adversities: a systematic review and meta-analysis. Psychol Med; 53(6):2585-2595.
Goddard, A. W. (2017) The Neurobiology of Panic: A Chronic Stress Disorder. Chronic Stress; 1: 2470547017736038.
Moitra, E. et. Al. (2011) Impact of stressful life events on the course of panic disorder in adults. J Affect Disord; 134(1-3):373-6.
