Panic attacks are often perceived with dramatic and obvious symptoms like hyperventilation, crying, or overt distress. However, silent panic attacks can be equally crippling but usually do not display noticeable symptoms outside of the self. 

In an exclusive interview with the editorial team of Onlymyhealth, Dr Nikhil Nayar, a Psychiatrist at Sharda Hospital—Noida, discussed what a silent panic attack is, what signs to look out for, and how it may best be managed.

A silent panic attack refers to a condition of panic where symptoms are essentially inner rather than outer. During a silent panic attack, the symptoms that the affected individual feels would not necessarily make one obvious in a behavioural or bodily way. Hence, silent panic attacks are also less easy to be identified - not only by the victim but even by the ones close to him or her.

Silent panic attacks do not necessarily involve extreme outward behaviours. Some common signs of these attacks are the intense internal feelings they bring, as described by Dr Nayar below:

Dr Nayar explained that there is no significant difference between normal and silent panic attacks. Like traditional panic attacks, silent panic attacks can be triggered by various factors, including:

If you or someone in your life is experiencing silent panic attacks, you can try the following expert-approved techniques to better combat silent panic attacks:

Slow, deep breaths may help calm the nervous system and reduce physical symptoms of panic. Try the 4-7-8 technique which is inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

Grounding techniques refer to using sensory input to bring your attention to the present moment. A few examples include naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

This involves identifying and questioning catastrophic thoughts. Ask yourself if there is evidence to support them or if there might be another perspective.

Even if the panic attack is silent, speaking with someone you trust about what you're experiencing can be comforting and give you the due mental vision to deal with it.

Self-care is very important when it comes to dealing with mental health conditions. Get adequate sleep, exercise regularly, and maintain a balanced diet to minimise overall stress and build a better resistance to a panic attack.

While silent panic attacks can often be managed by self-help techniques, frequent or severe attacks could be a sign of an underlying condition, such as panic disorder. “If silent panic attacks interfere with your daily life, consider consulting a mental health professional. Therapy, such as Cognitive-Behavioural Therapy (CBT), and medications can be highly effective in managing panic symptoms,” Dr Nayar highlighted.

Although they are silent panic attacks, it is even harder to realise how deeply they might impact you. Being aware of signs and triggers helps in recognising and steps to minimise the effects of the panic attack. Remember that panic attacks need not be battled alone and that support and recovery are possible with the right techniques.