In Tennessee, storm season generally runs from March through early June, although we do experience a second storm season in the fall. Being a part of Dixie Alley, Tennessee can get year-round activity when it comes to severe weather, and we are known for having more frequent nocturnal tornadoes than other states, with around half of our tornadoes occurring after dark. I’d never thought much of tornadoes outside from watching The Wizard of Oz or, my personal favorite, Twister. But when I moved to Tennessee for school and had to spend a night in the small bathroom downstairs with my cat, I started thinking about them often. For the first few years, I was terrified, and I experienced pretty distressing storm anxiety. But then one day, I decided that the best way for me to feel as safe as possible during storm season was to gather as much information about them as I could. After all, I thought, knowledge is power, and this was my desperate attempt to feel more in control of a situation that I knew deep down was mostly outside of my control. Fast forward to today, and I am a registered storm spotter and weather nerd who takes a storm chasing training every year in the spring and gives unofficial weather updates to coworkers, friends and family. I am now fascinated by these terrifying, beautiful, breathtaking forces of nature. And, as a therapist, I also can’t help but think about them from a psychological perspective, from the fear and anxiety they cause, to the impact on storm survivors, to metaphors on how storms can sometimes behave like people. In this article, I share some of the tips on how to manage storm anxiety that were helpful for me. By the end of it, you may not be a severe weather nerd, but hopefully you’ll feel better equipped to cope with the anxiety that these storms can understandably cause.
- Knowledge isn’t control, but it can lead to safety.
Stay informed. If accessible, read about severe weather (floods, tornadoes, severe thunderstorms), attend the family friendly educational events on Severe Weather Awareness Week, and watch educational videos. The other way you can stay informed is by downloading a weather app like WKRN Weather or StormWatch+ so you can look at the radar if that’s your thing, watch the weather forecast, and get notification alerts for severe weather in your area. Additionally, you can sign up to receive notifications from NashSevereWx on X or check out their posts and watch their YouTube lives whenever there’s a severe storm warning. You definitely want to be familiar with basic information such as the difference between a watch and a warning, etc. As a therapist, I try to remind folks to be mindful of the things they can and cannot control. This is a simple thing you can do to feel more in control, and although complete control is an illusion, knowledge does give you the power of making choices that can lead to safety.
- Mobilized, not paralyzed
It can be easy to feel frozen by fear when you know there’s been severe weather forecasted. However, mobilizing through actions that prepare you for potentially unexpected circumstances can be really helpful and it can increase your sense of safety and control. “Prepared, not scared” is the motto of the incredible team behind Nashville Severe Weather (@nashseverewx), and although my slight therapist twist might say something more like, “prepared and scared”, it reminds us that even though we can’t change the weather, we can take action and breathe a sigh of relief knowing that we’re as prepared as we can to face possible severe weather. I like to keep a backpack in my guest bathroom, which is the designated safe room in my house (if you haven’t already, make sure you know what your safe place is both at home and at work), that includes a battery operated NOAA weather radio, a first aid kit, bottled water, snacks, flashlights, portable phone chargers and extra batteries, and copies of important documents. You might also want to keep helmets or pillows to protect your head. Having a plan that includes knowing your shelter area and having it prepared with a “storm kit”, keeping your phone charged and with notifications enabled, and, if you’re expecting severe weather overnight, keeping a good pair of shoes at hand that you can quickly put on before heading to your shelter can give you peace of mind.
- Ground when underground
Okay, most of us in TN probably don’t have the luxury of actually going underground when severe weather hits, but it rhymed. However, wherever your shelter is inside your house, try to make it as comfortable as possible. Sure, the priority is that it is practical and safe, but once you have that covered, if you have storm anxiety, it might not be a bad idea to make it cozy (or cozy-ish). Maybe your storm kit can include some essential oils for aromatherapy, or a handout with some of your favorite grounding exercises or breathing techniques. Maybe some of the snacks you keep in your bag can be sour candy to help reduce anxiety. Maybe you can keep a blanket and some pillows in there both for practicality (if you’re spending more than an hour in there in the middle of the night, you might as well) and comfort. Maybe you can keep a playlist of soothing music playing at a low volume in the background, as long as you make sure you can still hear weather alerts. You can also keep a plushie or fidget toy in there. If possible, you could also dim the lights to create a more relaxing environment. If you’re with other people, perhaps keeping some board games can also add some fun while you wait things out.
- Caring for your nervous system before and after the storm
Self-care doesn’t just apply during the storm. It begins before the storm, both as you plan and prepare for it, and as you try to practice coping skills throughout the day, such as limiting non-essential screen time, taking deep breaths or doing some gentle movement, and connecting with your support system. Your self-care practice also includes what you do after the storm, when, if you and yours are safe, you tend to your dysregulated nervous system with compassion and patience. If the threat happened overnight, understand that sleep deprivation can also contribute to dysregulation. You might feel jumpy, fragile, and exhausted. Storm aftercare can include catching up on sleep if possible, or drinking a cup of your favorite tea, journaling, crying, gentle stretches, a distraction like a comfort show or movie, and yes, therapy.
Severe storms can be scary and out of our control, but we can manage our anxiety and increase our sense of safety one step at a time. We can be prepared and scared.