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 experiencing their first panic attack during periods of high stress or major life changes, such as starting a new job, moving to a new city, losing a loved one, or going through a divorce.
How to face this internal anguish?
If you suspect that you suffer from silent anxiety, it is important that you seek psychological help. If you have been suffering from this feeling of anguish and apprehension for months or years, it is possible that dysfunctional thought patterns and erroneous beliefs have already been consolidated that you need to eradicate.
Some psychological techniques that can also help you are:
- Identify your emotional triggers. What situations or thoughts cause you the most anxiety? When you recognize these factors, establish a strategy to deal with them gradually and without increasing the level of anxiety too much, so that your brain understands that they do not represent a real threat and you can break the association it has created.
- Practice relaxation techniques. There are many very effective exercises to relax the mind and body, from Jacobson’s progressive muscle relaxation technique to vipassana meditation . Explore various options until you find the techniques that relax you the most and practice them regularly. The good news is that the more familiar you become with them, the more effective they will be.
- Keep an anxiety journal. Writing down your thoughts and feelings is a very effective strategy for processing and understanding your anxiety. Writing down those experiences will allow you to more easily identify patterns and triggers. This way you can explore what is hidden behind your thoughts, instead of just letting yourself be carried away by that whirlpool of apprehension and fear.
Exercising regularly, limiting your consumption of stimulants and opting for more relaxing drinks, as well as planning a daily routine are other strategies to treat anxiety that will help you feel better and regain some sense of control and predictability. And don’t forget to include relaxing activities that you enjoy and moments of rest in your life.
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.
