Panic attacks aren’t always dramatic or obvious.
In fact, a lot of the signs are internal and can be easily missed by other people (much to the relief of those suffering from one). However, just because no one else notices it’s happening doesn’t make the experience any less intense or upsetting. Here are a few things that happen internally during a panic attack that everyone around you remains blissfully unaware of.
1. Your heart feels like it’s racing or fluttering.
Even if you look calm on the outside, your heart might feel like it’s pounding or skipping beats. This intense sensation can create a wave of fear, making you feel like something is seriously wrong. You might clutch your chest or take deep breaths to steady yourself, but to other people, you seem perfectly fine.
2. You have a sudden sense of impending doom.
Out of nowhere, you feel convinced that something terrible is about to happen, even if there’s no logical reason. It’s like a cloud of dread settling over you, making you hyper-aware and jumpy. On the outside, you may seem distracted or zoned out, but inside, your thoughts are spiralling.
3. You experience dizziness or light-headedness.
Everything around you might feel like it’s spinning or tilting, and you may feel on the verge of fainting. The internal disorientation is unsettling and can make you want to sit down or lean on something. To everyone else, you might just seem a bit “off,” but the sensation can be overwhelming.
4. Your muscles suddenly feel tense or shaky.
Your body might feel tight, your hands might tremble slightly, or you could feel weak and shaky throughout. The tension can be exhausting and make even small tasks feel difficult. You may mask it by gripping an object or hiding your hands in your pockets, making the struggle invisible to other people.
5. You feel like you can’t catch your breath.
It might feel like you’re breathing through a straw, even if your outward breathing seems normal. You may take shallow breaths or sigh a lot to compensate. To those around you, it may seem like nothing’s wrong, but internally, you’re gasping for air.
6. You experience a sudden wave of nausea.
Your stomach might churn or feel queasy out of the blue, making you feel like you could be sick. You might subtly clutch your stomach or avoid eating. The internal discomfort can be dismissed as nerves or hunger, but it’s a telltale sign of a panic attack.
7. You feel detached or disconnected from reality.
Everything might feel surreal, like you’re watching the world through a fog or behind glass. That sense of detachment, known as depersonalisation or derealisation, can make you feel distant from your surroundings. You might appear quiet or distracted, but inside, you feel like you’re floating away.
8. Your skin feels hot or flushed.
Even if there’s no visible redness or sweating, you might feel a sudden wave of heat washing over you. It can make you want to remove a layer of clothing or find a cooler spot. To everyone around you, you seem fine, but internally, it feels like you’re burning up.
9. You have difficulty focusing or thinking clearly.
Your mind might go blank or race with fragmented thoughts, making it hard to follow conversations or make decisions. You might nod along or give vague answers to avoid revealing your struggle. On the outside, it might look like you’re daydreaming, but inside, you’re battling chaos.
10. You feel a tingling or numb sensation.
Your hands, feet, or face might feel like they’re tingling or going numb. It’s a sensation that can be unsettling and make you feel even more anxious. You might flex your fingers or stretch your legs to cope, but to other people, it goes unnoticed.
11. You’re overwhelmed by an intense fear of losing control.
You might feel terrified that you’re going to lose control of your body, mind, or actions. The fear grips you silently, making you hyper-aware of every sensation. Outwardly, you might seem quiet or distant, but internally, you’re fighting to stay grounded.
12. You feel an overwhelming urge to escape.
Even if nothing threatening is happening, you may feel a sudden need to leave the situation or get to a “safe” place. This feeling can be powerful, but you might suppress it to avoid drawing attention. On the surface, you seem restless or distracted, but inside, you’re mapping out your exit strategy.
