Beyond Medications: Holistic Approaches to Taming Silent Panic Attacks
Do you ever feel like you’re drowning in fear and worry as if for no apparent reason?
Like you’re going through something nobody else understands?
A lot of people explain silent panic attacks that way.
They can be as terrifying as a "typical panic attack", but they’re hidden – so they’re hard to spot.
Did you know that about 10% of people will have a silent panic attack at some point?
When it happens, you may not show the “obvious” signs, such as a racing heart or shaking.
This can make you feel very alone. And afterwards, all the silent suffering can make you feel even worse.
A lot of people who have such attacks feel like nobody gets them and it stops them from getting help.
But let me tell you: you are not alone.
This is more common than you might think.
And the best part?
There are result-driven, natural ways to get through these silent panic attacks… without taking medications.
Let’s explore how!
What Are Silent Panic Attacks?
Sometimes there are sudden bursts of intense feelings of worry and fear that happen without you being a silent panic attack.
Instead of breathing fast, shaking, or feeling pain in your chest the way you might during a regular panic attack, you just feel really uneasy and distressed inside.
Some people are more likely than others to have silent panic attacks.
If you've been through difficult times in your life or have a lot of stress, you might be more likely to have one.
Certain personality traits might also make it more likely.
If you are constantly thinking negatively or you want everything to be perfect, it might be more likely that you'll be experiencing silent panic attacks.
Things in your environment, including stressful situations at school or home, or physical things like not sleeping enough or having too much caffeine, can also bring them on.
So, during a silent panic attack, you might feel:
Uneasy or stressed out
Worried and not able to calm down
Angry or impatient
Like your muscles are tight, especially in your shoulders and neck
Sick to your stomach
Headache or feel dizzy
Like you don't have any energy and want to sleep
Like you can't think straight
Disconnected from others, like, even though you know you're not really, it feels like you're by yourself anyway
Some triggers for silent panic attacks include:
Stressful situations, like speaking in public or taking tests
Scary thoughts, like you are going to die, get REALLY sick, or fail
Stress for a long time from seeing others fight, being bullied, or working very hard
Things in your environment that stress you out, like your family fighting, feeling that no one gets where you're coming from, or feeling like you're getting picked on at school or work
Not getting enough sleep or having too much caffeine
The challenge with silent panic attacks is that it's difficult to recognize physical sensations when your mental state is unclear or confusing.
And of course, if you don't have overt physical symptoms when the attacks are occurring, you are less likely to tell someone and get help.
Silent Panic Attack Vs Anxiety Attack
Silent panic attacks differ from generalized silent anxiety attacks in several ways:
Intensity: These attacks are acute and intense, whereas generalized anxiety tends to be chronic but less severe.
Duration: Silent attacks are brief, often lasting minutes, while anxiety persists over longer periods.
Triggers: The attacks may occur spontaneously, whereas anxiety often stems from specific stressors.
The comparison further clarifies the difference:
Silent Panic Attacks:
Absence of conscious knowledge of symptoms
Mild, internal physical sensations e.g., tight muscles, stomach pain
Emotional symptoms include unease, restlessness, anger, impatience, impending doom
Cognitive effects may lead to trouble concentrating
Triggers often include stressful situations, fears, chronic stress, and physical factors like lack of sleep or caffeine consumption
Anxiety Attack:
Conscious knowledge of symptoms
Physical manifestations such as hyperventilation, shaking, chest pain
Emotional symptoms involve worry, inability to calm down
Common cognitive effects include emotional disconnection
Triggers encompass various fears, environmental factors, and physical factors
Why Holistic Approaches Can Be More Helpful Than Medication?
You've probably tried to take your medication and found it's still not working, right?
Using more holistic approaches for dealing with silent panic attacks can be better than medicine alone for a lot of reasons.
For one, medicine doesn't work for everyone with silent panic attacks or a panic disorder.
Research has shown that while drugs can help some people with panic disorders, they don't work forever or they come with side effects.
Some prescription medications come with such strong side effects that they are difficult to tolerate.
And today we understand that taking a medication on a daily basis can lead to physiological dependence on it.
All of this is why we want to give you options for a holistic approach that will help you feel good.
6 Holistic Approaches to Address Silent Panic Attacks
Beyond medications, here are some holistic approaches to deal with silent panic attacks for long-term results:
1. Recognizing Triggers and Early Warning Signs
Growing self-awareness is the first thing that can help you deal with silent panic attacks.
These include noticing what events, thoughts, or feelings may trigger your attacks.
Note any patterns that show up in your internal and external surroundings.
The early warning signs of an upcoming attack must also be recognized.
Sudden physical sensations like dizziness, tense muscles, or emotional changes, like worry or a feeling that bad things are about to happen, can be among these.
Knowing these early warning signs will help you step in before the situation worsens and use coping skills to avoid escalation of the symptoms.
2. Diaphragmatic Breathing
The body's normal way of relaxing is set off by diaphragmatic [belly] breathing.
Don't try to do it in a rush. Instead, take slow, deep breaths that expand your stomach instead of your chest.
Here's how to practice diaphragmatic breathing:
Take a seat or lie down.
Position one hand on the chest and the other on the stomach.
As you take deep breaths in through your nose, lift your stomach and keep your chest still.
When you breathe out through pursed lips, your stomach gets smaller.
Do this for two minutes and focus on how your body and breath feel as you do it.
By making these relaxation methods a part of your daily life and using them when you're feeling stressed, you can learn how to handle silent panic attacks and find calm in the middle of the chaos.
3. Building Resilience Via Lifestyle Modifications
While immediate coping tactics are important, silent panic attack management requires long-term resilience as well.
This requires lifestyle changes that improve well-being and minimize stress and anxiety. So, how can you do it?
Exercise
Physical activity is essential to a healthy lifestyle and anxiety management.
Exercise boosts mood-lifting endorphins, which reduce tension and anxiety.
Physical activity also improves sleep, another important silent panic attack management tool.
Most days, exercise moderately for 30 minutes.
This can be brisk walking, swimming, cycling, or any other fun activity.
Restful Sleep for Mental Health
Sleep is important for mental health and emotional stability.
Stress and anxiety might cause silent panic attacks while we're tired.
Set a sleep pattern, create a peaceful nighttime routine, and optimize your sleep environment to get 7-8 hours of great sleep each night.
Balanced Diet
Food greatly affects our mood and energy.
A balanced diet of unprocessed, nutrient-dense, whole foods gives your body the nutrients it needs to perform well and handle stress.
Reducing sugary drinks and caffeine can boost emotional health.
4. Connection Power
Handling silent panic attacks can make you feel alone, but you're not.
When things are tough, having a strong support system can give you emotional help, encouragement, and a sense of belonging.
You can do it by:
Therapy
Therapy can help a lot when it comes to dealing with panic attacks.
Seeing a therapist can help you figure out what makes you anxious, such as past stress, negative thought patterns, and unresolved problems.
To help you deal with your problems and get stronger, they can also teach you CBT and exposure therapy.
Book an appointment with holistic psychiatrists like Dr Jennifer Giordano for an effortless recovery from silent panic attacks. Her expertise covers dealing with such attacks without pressurizing medicines!
Groups that help people:
You might feel better after talking to people who also have silent panic attacks.
In support groups, it's safe to talk about your problems, get help from other people, and learn how other people deal with stress.
Being connected and feeling like you belong can help you feel less lonely and heal faster.
Also, building a strong support system can get you the tools, support and understanding you need to feel better emotionally.
Don't forget that asking for help is bravery and can help you get over your mental condition.
5. The Gut-Brain Link
A recent study highlights the gut-brain axis. It reveals that our gut microbiome - the trillions of microorganisms in our digestive system - may affect mental health.
Imbalanced gut flora may cause anxiety, stress, and silent panic attacks/episodes.
On the other side, healthy and diverse gut flora may increase mood and stress-regulating serotonin production.
So here, certain meals may help with silent panic attacks, including:
Sauerkraut, kimchi, kefir, and yogurt include intestinal probiotics.
Probiotics, including tempeh, kombucha, and miso, may boost gut health.
Prebiotics in vegetables, fruits, and whole grains feed intestinal microorganisms.
Salmon, tuna, and sardines' omega-3s improve mood and reduce anxiety.
In combination with other holistic treatments, diet adjustments may help silence panic episodes like magic.
You can get in touch with a healthcare professional to make a good plan for you!
6. The Power of Nature
Nature has many emotional and physical health benefits and can help you manage silent panic attacks.
A walk in the park, a hike in the forest, or even sitting by a trickling brook can relieve stress and promote serenity and peace of mind.
Nature can calm anxiety and silent panic episodes by activating the parasympathetic nervous system, which relaxes.
Nature immersion also improves mood, focus, and connection to something greater, which boosts well-being.
Even in modest doses, nature can restore your energy and quiet your silent panic episodes.
Remember that even a few minutes outdoors might improve your mood.
FAQs - Get More Answers Here!
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Many people find their way to relief without using medications from mental health professionals. Relaxation, lifestyle changes, and self care are commonly prioritized in holistic approaches and can, with consistent practice, provide substantial relief. Medication should only be used after a healthcare professional has done an assessment of intense physical symptoms.
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Silent panic attacks are a common symptom of an anxiety disorder, but they can also occur with depression or PTSD. Consult a mental health professional if you have persistent poor mood, hopelessness, or flashbacks in addition to silent panic episodes.
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A holistic approach's efficacy and timeline rely on the patient and their silent panic attacks. However, patience and persistence are essential on this road. Some get results in weeks, while others take months.
Conclusion
“Silent” panic attacks are tough. They’re difficult to endure and impossible to see. Sometimes, people who have them don’t ask for the help they need because they feel like they’re all alone and there’s no hope. But hope is always there.
You are not alone. You can find people out there who understand what you’re going through, like Dr. Jennifer Giordano, a holistic psychiatrist who understands natural and compassionate ways to deal with mental health issues. They’re there. You can get help.
Dr. Giordano knows a lot about anxiety and panic attacks. She explains it, “Panic attacks can be the most terrifying level of fear in the body – physically, mentally and emotionally. It’s a 30-minute experience of the fight-or-flight response, and nothing can convince you that you’re not going to die.”
Through your journey, you’ll likely experience healing. When your health returns, so will the feeling of peace and happiness that you once knew.
