Are you worried that you keep having repeat episodes of anxiety? If you’re experiencing regular anxiety attacks but don’t make any noise during them, you could have what are known as silent panic attacks.
Sometimes, a silent attack is easier to ignore: you don’t want people to judge you. However, it’s still dangerous. If you’re ignoring a panic attack, you might make yourself ill, for example. Or, you might damage objects around you.
You need to treat your panic attacks. With that in mind, here’s a guide to recognizing and managing a silent panic attack.
Take Deep Breaths
Recognizing and managing silent panic attacks can be a challenge, especially because there are not always noticeable physical symptoms. The best way to recognize a silent panic attack is to pay close attention to your mood and emotional state. Signs of a silent attack can include feelings of fear, worry, guilt, shame, or inner tension.
These feelings can be difficult to identify, but it’s important to stay aware and be able to identify these signs. Once you become aware of these feelings, the best way to manage a silent panic attack is to take deep breaths. This will help to slow your heart rate and reduce your stress levels.
Consciously focus on your breathing and take deep, calming breaths for up to five minutes or longer. This will help to ground you in the present moment, and your body will naturally start to relax. Taking deep breaths will not only help to reduce the intensity of your silent panic attack but will also help you to better understand your emotions and gain control over them.
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Smell Some Lavender
Smell Some Lavender is an effective and calming way to manage and recognize silent panic attacks. Silent panic attacks can be difficult to identify as the symptoms might be subtle, but the effects can be severe. The smell of lavender has been proven to be calming and reduce anxiety levels.
It is recommended that those suffering from a silent panic attack take in the scent of lavender. This will help to bring the level of panic down and allow the person to focus on other calming activities. Smelling lavender can also promote relaxation and put the body and mind at ease.
Find a Peaceful Spot
A peaceful spot might be somewhere away from people and noise, a quiet corner, or a secluded park bench. This allows for peace and calmness to enter your mind and body and can help in focusing your thoughts to manage the attack. Accepting the presence of panic and current feelings of fear is the first step in managing the attack and will allow the person to take control of the situation.
Once a person has found a peaceful spot, they can take deep breaths, which will allow more oxygen to enter their body, grounding their thoughts to the present moment. If you are experiencing an anxiety attack and want to know more about how to manage it, you can visit behavior therapy or other mental health services available in your town.
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Learning How to Recognize and Manage Silent Panic Attacks
Silent panic attacks can be difficult to recognize and manage, but with some self-reflection and attention to your body, you can learn to identify and cope with them. If you are struggling with your mental health, seek professional help to learn more about silent panic attacks and to develop a treatment plan that works for you.
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