There is nothing quite like spring and summer in NWA! New growth is blooming, allergies are hitting in full force, and you never quite know what the weather will be. While some may experience awe at Mother Nature as she shows out with beautiful sunny days or producing sudden powerful storms, others find that even the mere thought of severe weather will produce feelings of panic.
Living with storm-related anxiety, or supporting someone who experiences this, can be overwhelming. Such anxiety is not confined to a single facet–it is experienced in thoughts, feelings, physiology, and behaviors when our brain goes into overdrive to keep us safe. Recognizing how each component is involved can help understand the process and manage feelings of anxiety.
Thoughts: Brains create all sorts of “what if” scenarios that we in turn believe we must be prepared for, or it may fixate on one thought (such as, “It's going to be bad–be ready!”).
Feelings: Recognize the utility of anxiety–it helps keep us safe! When emotions send messages to our brain that there is danger, our heart rate quickens, breathing becomes more shallow, and muscles tense in preparation to “fight or flight”.
Behaviors: Behaviors can range on the continuum of excessively scattered to hyperfocused in response to intense feelings. This might look like a child gathering every possible belonging to someone who cannot stop watching the weather radar.
As we understand the components of storm-related anxiety, the question becomes, “What do we do about it?” Identifying specific thoughts creates the opportunity to respond to them versus only reacting out of fear. For example, if a thought is “The loud noise is scary,” a plan can be formulated to directly address that specific anxious thought.
Strategies to address physiological symptoms of anxiety aim to interrupt the feedback loops our body creates that can intensify our feelings. Diaphragmatic breathing slows the heart rate and counters shallow respirations, and activities like stretching and movement, or muscle relaxation, helps reduce overall muscle tension.
Action plans that may help increase feelings of safety and reduce anxiety include:
Have a storm safety plan.
As a family, create a plan of what to do during various severe weather events. When severe weather hits and anxiety asks “What will we do if…??”, the plan can talk back to the anxiety for you!
Follow reputable weather sources.
Be informed, but do not fixate! Keep tabs on relevant information, but limit the intake of information to that which is necessary.
Create a “distraction bag”.
Gather a treasured stuffed animal, a favorite blanket (bonus points if it is weighted!), a toy or two, books, card games, a flashlight, snacks, etc. to help reinforce feelings of safety even during uncertainty, and to help distract anxious thoughts.
And lastly, please reach out for professional help if storm-related anxiety causes significant distress to you or a family member! Therapy provides the opportunity to empower you over anxiety, so even though we cannot control storms, we can learn to live with them.
