Storms can be scary events, especially for those who are prone to anxiety or panic attacks. The loud thunder, dark clouds, heavy rain, and threat of damage understandably cause unease. However, by utilizing certain strategies and mindsets, you can remain calm and collected even in the midst of inclement weather.
Why do storms make people panic?
There are several reasons why storms can induce feelings of panic or anxiety:
- Loud noises – The crashing thunder and howling winds trigger our survival instincts and activate our fight-or-flight response.
- Loss of control – Storms are unpredictable forces of nature that we cannot control.
- Fear of the unknown – Not knowing exactly when a storm will hit or how severe it will be increases uncertainty and apprehension.
- Damage/danger – Concerns about potential flooding, fallen trees, downed power lines, etc. make storms feel threatening.
- Disruption – Storms interrupt daily life and routines, which can be unsettling.
How to stay calm during a storm
When you understand the psychology behind storm panic, you can develop strategies to counteract those fears. Here are some top tips for remaining calm when the skies open up:
Get prepared
Feeling helpless against the forces of nature contributes to panic. Take sensible precautions so you feel ready:
- Stock up on essentials like food, water, batteries, flashlights.
- Secure outdoor furniture and objects that could blow away.
- Charge devices and ensure you have backup power.
- Have a safety plan for where to take shelter.
- Track the weather so you know when to expect storms.
Distract yourself
Focusing obsessively on the storm can overwhelm you. Shift your attention to calming activities:
- Read a book, watch a movie, listen to music.
- Take a warm bath or shower.
- Do a puzzle, play a game, or work on a hobby.
- Cook a comforting meal.
- Clean or organize your home.
Practice breathing exercises
Slow, mindful breathing can help lower anxiety. Try techniques like:
- Equal breathing – Inhale for a count of 4, exhale for a count of 4.
- Square breathing – Inhale for 4 counts, hold for 4, exhale for 4, hold empty for 4.
- Belly breathing – Place hands on stomach, breathe into belly.
- Alternate nostril breathing – Close one nostril, inhale through open side, switch nostrils, exhale.
Challenge unhelpful thoughts
Panic comes from an exaggerated perception of danger. Counter catastrophic thinking with logic:
- “The storm is unlikely to directly hurt me if I stay inside.”
- “This storm will pass like any other storm.”
- “I have supplies and shelter, I will be okay.”
- “Temporary disruptions are manageable and normal.”
Limit media exposure
Constant social media updates and news reports about storm risks can fuel panic. Minimize this exposure:
- Avoid watching weather channels and storm coverage on loop.
- Mute storm notifications on phone/computer.
- Limit checking for online updates.
Use relaxation techniques
Anxiety causes muscle tension. Try methods to consciously relax your body:
- Progressive muscle relaxation – Systematically tense and release muscle groups.
- Guided imagery – Visualize a peaceful scene.
- Yoga and stretching.
- Self-massage.
Stay connected
Isolation can make storms more frightening. Maintain contact with loved ones:
- Text, call, video chat with family/friends.
- Spend time together in shelter.
- Talk about topics unrelated to the storm.
- Keep conversations positive and reassuring.
Acknowledge your feelings
Don’t beat yourself up for being anxious. Storm panic is normal and valid. Give yourself permission to feel afraid, while also implementing calming strategies. Remind yourself the storm will pass.
When to seek additional help
For some people storm anxiety is very severe. If your panic is restricting your daily functioning or disrupting your life, speak to a mental health professional. They can provide counseling, prescribe medication if needed, or help you develop targeted treatment plans so storms no longer overwhelm you.
Conclusion
Storms can induce panic due to their unpredictable, uncontrollable nature and threat of damage. But utilizing preparedness measures, distraction techniques, cognitive reappraisal, relaxation skills and social support can help you keep calm. Anticipate storms without catastrophizing, and implement tools to maintain your composure. With the right strategies, you can weather the storm – literally.