After experiencing catastrophic storms from near and far, anxiety might creep up when you hear about the next weather event. A Baylor College of Medicine psychiatrist offers tips to maintain distress ahead of upcoming storms.
People might exhibit symptoms of distress before a storm: increased irritability, changes in sleep and appetite, concentration problems and social withdrawals. Physical symptoms could include headaches, fatigue, gastrointestinal problems, heart palpitations, changes in mood/behavior and increased use of substances.
"Children are different than adults because they don't always display the same symptoms of distress," said Dr. Asim Shah professor and executive vice chair in the Menninger Department of Psychiatry and Behavioral Sciences at Baylor.
Children might not express their emotions the same way as adults ahead of a storm. They could portray their distress by seeming fearful, irritable, socially withdrawn, withdrawn from activities and talking less. Parents should be mindful of the way their child acts before a weather event, especially if they experienced weather-related trauma in the past.
"People exhibit fear and panic, they avoid things and they have obsessive thoughts. But there are things one can do to cope before and after the storm," Shah said.
Whether you feel anxious before, during or after the storm, take steps to prioritize your safety and well-being.
Pre-storm preparation:
- If you are anxious, try to limit your intake of news. Do not be glued to media or else anxiety will skyrocket.
- Have a plan: whether it's an escape route or safe room, don't be caught off guard.
- Be in a safe environment.
- Have a supportive group of people around you.
- Have medications on hand.
- Practice relaxation techniques (and continue going to therapy if you regularly do).
After the storm:
- Practice mindfulness and deep breathing exercises.
- Identify three things you can see, three things you can touch, and three things you can hear.
- Eat well, sleep well and exercise frequently.
- Cognitive behavioral therapy (CBT): evidence-based therapy that teaches skills to overcome anxiety and depressive symptoms.
Watching the news on TV or your smartphone exacerbates anxiety more so than reading the news. If anxious about weather, Shah suggests reading the news instead of watching it on a screen to consume more factual information with less emotion. Misinformation might also spread on social media, causing more anxiety about the weather event. Focus on reading reputable news outlets and avoid the noise on social media.
"When you watch the news, you hear them repeat the same information, and anxiety builds up more. It becomes difficult for people to focus and control their emotions," he said. "It's better to just read it without emotion, especially for those who are already anxious."
Avoid the trap of staring at news coverage on your screen. If you have more discipline, watch it on an hourly basis or during primetime news.
"Do not be afraid to seek help. If anxiety causes functional impairment, seek professional help," Shah said.
