Can You Really Have Anxiety without Panic Attacks?
Many people believe that anxiety always comes with panic attacks. While panic attacks are one way anxiety can show up, they're not the only way. Anxiety without panic attacks can be just as impactful on daily life, yet it often goes unrecognized or is dismissed as "just stress."
I’m Halle Thomas, an anxiety therapist for millennials in Colorado and Oregon. In my private therapy practice, I work with millennials of all genders, some of whom experience anxiety without panic attacks.
In this post, I’ll give an overview how to recognize the physical and mental signs of anxiety. I’ll also touch on why it’s important to recognize anxiety even when panic attacks aren’t part of your experience. To get started, let’s cover some basic terms.
What Anxiety Is
Anxiety can be experienced many ways. For some it’s a constant background hum of worry, while for others, it surfaces as physical symptoms or behavioral changes.
At it’s most basic level, anxiety is a normal reaction to stressors (like work deadlines, important life events, or unexpected changes). Anxiety often becomes a problem for folks when it unmanageable or when it interferes with the ability to carry out daily life.
What a Panic Attack Is
A panic attack is a sudden, intense experience of anxiety and fear. Up to 11% of people in the United States will experience a panic attack during any given year. If you’ve ever experienced a panic attack, you might have noticed some of the following symptoms:
A racing heart
Impending sense of doom
Fast breathing
Sweating
Many people experience anxiety without the presence of panic attacks though. Understanding that anxiety doesn't need to include panic attacks to be valid is crucial for both those experiencing it and their support systems.
Physical Manifestations of Anxiety Without Panic Attacks
Even without panic attacks, anxiety can manifest physically in numerous ways:
Chronic muscle tension
You might notice this most in your shoulders, neck, and jaw. This can lead to persistent headaches and body aches.
Digestive issues
This can include stomach aches, nausea, or changes in appetite. These symptoms might be mild but persistent, unlike the acute digestive distress that sometimes accompanies panic attacks.
Sleep disturbances
Whether it's difficulty falling asleep, staying asleep, or experiencing restless sleep filled with anxious dreams, sleep disturbances are common with anxiety. Chronic sleep disruption can create a cycle where lack of sleep increases anxiety, and anxiety makes it harder for you to sleep.
Even Without Panic Attacks, Anxiety Takes a Mental Toll
One of the most significant ways anxiety shows up, even without panic attacks, is through repetitive thought patterns and mental preoccupation:
Overthinking and Rumination
Anxiety can show up as an inability to let go of thoughts or concerns. You might spend hours analyzing a brief interaction with a friend, playing out various scenarios of what could have been said differently. It should go without saying that this isn’t how you want to be spending your mental energy, but this is one way anxiety can be overpowering.
Future-Oriented Worry
Non-panic anxiety tends to center on future events or potential scenarios. For example:
Constantly planning for worst-case scenarios, even situations where safety wouldn’t normally be a concern
Difficulty making decisions because each possible outcome needs to be considered (usually to an extreme)
Persistent worry about events that are weeks or months away
Perfectionism and Control
You might notice that anxiety sometimes prompts you to channel your feelings into perfectionism or attempts to control your environment. This might show up as:
Excessive list-making and planning
Difficulty delegating tasks to others
Obsessive organizing or cleaning
Rigid adherence to routines and schedules
You don’t need to be having panic attacks for your anxiety to be considered serious or worthy of support.
Treatment for Anxiety without Panic Attacks
Different manifestations of anxiety might benefit from different treatment approaches. In my private practice, I’ve noticed that clients respond well to a combination of Brainspotting and Internal Family Systems Therapy.
Getting Support for Non-Panic Anxiety
I’m licensed to work with clients who are based in Colorado and Oregon. If you’d like to reduce the impact anxiety is having on your life reach out to me today to schedule your free consultation call.
During our call, we’ll talk about what you’re experiencing and how I can help. This includes helping you decide which therapy service is right for you. From there, we’ll get you scheduled for your first therapy appointment if we’re a good fit for each other!
Conclusion
Anxiety without panic attacks is a valid and significant experience that deserves recognition and support. Whether you experience occasional anxiety or persistent worry, remember that your experience is valid, and support is available.
Hi! I’m Halle, an Anxiety Therapist in Boulder, Colorado.
I work with adults who are ready for anxiety to stop running (and ruining!) their lives. You can work with me in either 1:1 weekly therapy, or in a therapy intensive.
If you live in either Colorado or Oregon, I’d love to work with you. Book your free intro call to get started!
