Managing Anxiety During a Storm
Let’s be real. Most people don’t like storms. We’re not chomping at the bit to run out and be a storm chaser like the folks in the movie Twister. And we’re certainly not doing so mentally or emotionally!
Clarksville, TN has been through its fair share of storms, especially since December 2023. We’ve seen everything from tornadoes to snow and ice to floods, and they seem to be happening much more frequently than in years past. As we head into spring, we are facing yet another round of storms that could be causing you some anxiety. If so, please know that you are not alone and it’s okay to feel some nervousness about the uncertainty of it all.
That said, I hope you won’t get stuck in anxiety or fear. There are things that we can do to prepare ourselves, to be okay in the midst of them, and to reacclimate afterward.
What can I do before the storm begins?
Preparing for a storm when you have anxiety can help you feel more in control and reduce distress. Here are practical ways to manage storm-related anxiety before the weather arrives:
Know the Forecast – Stay informed through reliable weather apps but avoid excessive checking to prevent anxiety spirals. Ain’t nobody got time for that!
Safe Space – Identify a secure and cozy area in your home where you can go if the storm feels overwhelming. The National Weather Service recommends making your way to storm shelter, basement, or interior space without windows (like a hallway) on the lowest level of your home.
Journaling – Write down your fears and rational thoughts about storms to help reframe anxious thinking. Faith and facts over fear! Let your mind run wild with the truth and encouragement from your faith rather than allowing irrational fears to overtake your mind.
Aromatherapy – Use lavender or chamomile essential oils to help reduce stress. You can place these in diffusers or wall outlets, place little sachets under your pillow, or even rub a little on your temples. And slowly sip a cup of tea while you’re at it.
Practice Gratitude – Focus on the safety of your home and the preparations you’ve made. Hopefully your home feels like a safe haven for you. Look around and take stock of how it has shielded you in days past, how beautiful memories have been made there, and the fact that it was structurally designed with your protection in mind.
How can I manage my anxiety during the storm?
Managing anxiety during a storm can be challenging, but mindfulness, meditation, and outdoor therapy can help you stay calm and grounded.
Mindfulness
Grounding Exercises – Focus on your surroundings by using the 5-4-3-2-1 technique. Identify five things you see, four things you hear, three things you are touching, two things you smell, and one thing you taste. Between each set of items, pause and breathe deeply for five seconds.
Breath Awareness – Pay attention to your breathing; take slow, deep breaths to help regulate your nervous system. It can be helpful to either close your eyes or pick a spot on a wall to focus your attention on while doing this. The idea is to still your body and mind simultaneously while being fully present in the moment.
Body Scan – Focus on different parts of your body, noticing any tension and consciously relaxing those areas. If you notice that your shoulders are darn near touching your ears, let them drop like dead weight and shake out your arms. Then, move on to notice other areas that may need to be freed from tension and do the same.
Sensory Engagement – Light a calming candle, hold a warm drink, or listen to soothing sounds like birds chirping or soft music to counteract the storm’s intensity. It’s amazing what intentionally tapping into our senses can do!
Meditation
Guided Meditation – Use a meditation app or YouTube video with a calming voice to help guide you through relaxation. Here is one that I have found to be helpful for my teenage clients, but it can be good for anyone.
Mantra Repetition – Repeating a calming phrase like "I am safe, I am calm" can help redirect anxious thoughts. Our words have power. Speak life, love, and positivity over yourself and your loved ones.
Visualization – Imagine yourself in a peaceful place, such as a sunny meadow or by a gentle river, to create a sense of security. This could be an actual place from your memory or an ideal utopia that you’ve created in your mind’s eye. Either way, try to make it as detailed as possible, noticing everything from the colors to other people who may be present to how you feel as you move throughout the space mentally.
Loving-Kindness Meditation – Send positive thoughts to yourself and others to shift your focus away from fear. Maybe you want to pray or send text messages or voice notes. Whatever works for you, do that. Just be intentional.
Outdoor Therapy
Storm Watching from a Safe Place – If possible, watch the storm from a sheltered outdoor area, practicing deep breathing as you observe nature’s power. Now, this is not for everyone. Don’t do this if you know it’s only going to make your anxiety 10x worse!
Gardening or Touching Nature – If the rain has calmed, stepping outside to touch wet grass, soil, or leaves can help reconnect you with the present moment. Consider how children seem so carefree when they run and jump in puddles, catch snowflakes on their tongues, or catch lightning bugs under summer skies. Give yourself permission to do and feel similarly.
Forest Bathing – Forest bathing is about mindfully experiencing the forest with all your senses. There’s no goal or destination—just being present in the natural surroundings.
The storm is over. Now what?
Experiencing anxiety after a storm has passed is common, especially if storms trigger fear or past trauma. Your body and mind may still be in a heightened state of alertness. Here are some ways to manage post-storm anxiety:
Post-Storm Grounding – After the storm, take a mindful walk outside, feeling the fresh air and observing the changes in nature. Be present with yourself and nature, recognizing that while the storm may have been scary, you both made it through and can continue to live and thrive.
Move Your Body – Light stretching, yoga, or even shaking out tension can help reset your nervous system. It’s likely that during the storm you were sitting or lying in one place so it can be good to get up and move around a bit to “come back to yourself.”
Learn from the Experience – If you were unprepared, think about what you can do differently next time to ease future anxiety. Maybe that’ll mean ensuring that your phone is charged, that you have healthy snacks nearby, or that you have a playlist curated to help calm your heart and mind in the midst of the storm. Whatever you may have missed or wished you’d done differently, give yourself grace.
Practice Self-Compassion – Be kind to yourself and allow time for your nervous system to settle. Be patient with yourself. Recognize that you can be both as strong as a mighty oak tree and as delicate as a beautiful butterfly at the same time. Your care of self will depend on which aspect needs more attention. And that’s quite alright.
Talk About It – Share your feelings with a trusted friend or therapist. You do not have to avoid the thoughts and feelings or try to handle them on your own. We are not designed to do life alone. Give yourself permission to connect with others and you just might find that they need the connection just as much as you.
The Substance Abuse and Mental Health Services Administration (SAMSHA) also recommends getting good sleep and establishing a routine, while avoiding making major life decisions too quickly after the storm has passed.
While this was written with meteorological storms in mind, these same tactics can be used when facing the emotional, mental, relational, and/or financial storms of life. By combining these approaches, you can develop a more resilient mindset and find peace even during turbulent weather.
If you’re ready to establish or shoring up your personal storm readiness skills, I’d love to help you! Schedule an appointment today!
