Anticipating and experiencing a hurricane or tropical storm can trigger intense emotions like anxiety, fear, worry and uncertainty. It can also impact your body with symptoms such as higher heart rate, intrusive thoughts, upset stomach, agitation, insomnia and tension. Alongside ensuring physical safety, it's crucial to care of your mental and emotional health during these events.
Here are seven ways to better understand and navigate the emotional challenges that may arise:
1. Prepare Ahead of Time but Don't Obsess
A healthy level of preparation can significantly reduce feelings of helplessness. Having a plan in place—like securing supplies, identifying evacuation routes, knowing where you'd shelter in your home or elsewhere and organizing important documents—can provide a sense of control. Creating or using a checklist such as FEMA's checklist and staying informed about (but not consumed by) storm updates can give your mind something concrete to focus on, helping reduce the buildup of anxiety. Make sure to put some healthy boundaries on how often you check the weather if you are not in immediate danger or needing to evacuate. When engaging with the news, weather channels or social media be mindful that you may feel less or more anxiety or fear if you you have all of your sense engaged. Notice if it makes a difference when you see, hear or listen to the news. You may want to avoid one of these senses by muting the volume and putting on closed captioning for the tv, or only read weather updates without seeing videos of the damage storms or hurricanes have caused.
Protecting Children and Teens: Children and teens are highly susceptible to anxiety and fear from watching scary things on the news. Just like a tv, movie and video game rating systems, make sure that kids and teens are only exposed to age appropriate news, conversations, if any, and be there to explain and answer any questions that may arise. Be mindful of picking which version of receiving information can give you and your family the information you need to stay safe without increasing fear and anxiety.
2. Channel Anxious Energy into Organization and Cleaning
As the storm approaches, anxiety can manifest as nervous energy. When our body is feeling excess energy such as fight or flight, it can be helpful to move your body, allowing your nervous system to work through it the energy by doing something productive and purposeful. If already prepared, try to use this extra energy constructively by organizing a closet, doing laundry, cleaning dishes, dusting, clean out a drawer, etc. Organizing and cleaning has even been found to increase joy and has great mental health benefits. Focusing on something you can control and complete can reduce anxiety of the unknown and create a sense of accomplishment.
3. Connection: Talking, Hugging and Kissing to Calm
Contacting a loved ones or friend to check in or to distract yourself can be a great tool. Be mindful that if you call other anxious or nervous people you are likely to feel more anxious! If you reach out to someone who is dismissive then your anxiety and fear may also increase. Think about who you can chat with that is pragmatic and calming. Not only does this provide a sense of control, but it also creates opportunities to connect with others, which can foster feelings of safety and community.
Two evidenced-based Gottman techniques to Co-regulating (regulating your emotions with the help of 1 or more people) are engaging in a 6-second kiss or 30-second hug to help the body feel safer and the calm the nervous system. As mammals, we need each other and are highly social beings that need physical touch to feel safe. Babies literally die without human touch! More hugs, kisses, cuddling with people you love and trust will all help the body to feel safer. Hugging your kids will help them and you at the same time. Don't forget the pets! Petting or hugging a willing pet also reduces stress, lowers cortisol and anxiety.
4. Practice Breathing Exercises
During the peak of the storm, it's common to feel overwhelmed by stress or fear. Deep breathing (with your diaphragm) exercises can calm your nervous system and help you stay grounded. A simple technique involves inhaling for 4 seconds, holding for 4, and exhaling for 6. Regular practice of this method can ease physical symptoms of anxiety, such as rapid heartbeat or shortness of breath. Other breathing exercise that might be helpful and more engaging are the Butterfly Hug and Hand Carving or Hand Breathing.
5. Use Distraction Techniques
While it’s important to stay informed, constant exposure to storm updates can intensify anxiety. Distractions can be helpful and your friend! Take breaks from the news (if safe to do so) to engage in distractions that help you relax—whether it’s reading, watching a movie, dancing, journaling, or playing a game. Engage in fun! Pull out a board game, put on some music and be silly. If you have kids, engage with play, use funny voices and play make believe. Play a favorite tv show or movie that is interesting enough to get you zoned in. Mindful distractions can provide emotional relief and give your mind a necessary break from stress and increase your ability to navigate the stress of uncertainty and increase the ability to to leap into action if needed.
6. Engage in Meditation, Prayer, or Rituals
Rituals, traditions, and spirituality can be deeply comforting in times of uncertainty. Whether through meditation, prayer, or personal spiritual practices, these activities offer moments of reflection and peace. There is research that shows the incredible impacts of meditation and prayer on the brain and how it releases the powerful feel-good chemicals, Dopamine and Serotonin. Meditation can help you reconnect with a sense of inner calm, while prayer or other spiritual rituals can provide strength, comfort, and a connection to something larger than yourself. Praying for others can also be a way to feel connected and do something within your control. These practices can anchor you during the storm and illicit a chemical reaction of calm.
7. Acknowledge Trauma, PTSD and Seek Support
Given the increase in natural disasters, trauma and ptsd rates are increasing. PTSD and Trauma are treatable and there is help and hope out there that you are not alone and you don't have to feel like this forever. it’s possible that even hearing stories about storms and hurricanes negative impact, family members being hurt or dying can lead to anxiety, trauma, or even PTSD. Be gentle with yourself if you notice these feelings surfacing. It's normal to feel triggered by the situation, and acknowledging this is an important step toward healing. Consider reaching out to a certified EMDR (Eye Movement Desensitization and Reprocessing) counselor, like Tiffany Lowther, LMHC, to work through trauma responses and help your body regain a sense of safety. Therapy can be a powerful tool to reduce the impact of trauma over time, increase safety and feel healthier over all.
Conclusion
In times of crisis, it’s vital to prioritize both your mental and physical well-being. By preparing ahead of time, staying connected with loved ones, practicing calming techniques like deep breathing, distraction, prayer or meditation, and acknowledging any deeper emotional responses, you give yourself the tools to handle the storm both externally and internally. Remember, you don’t have to face these feelings alone. Whether through community support, spiritual practices, or professional counseling, such as EMDR therapy, there are ways to navigate these difficult moments with resilience and compassion for yourself and others.
Lowther Counseling Services, www.LowtherCS.com, 2024
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