Finding Calm in the Storm: How To Cope with Weather-Related Anxiety

Finding Calm in the Storm: How To Cope with Weather-Related Anxiety

Spring is in the air. Unfortunately, in addition to picnics, egg hunts, and other outdoor activities, it is also tornado season. For many, tornado season (March-May) brings more than high winds; it can also bring intense fear.

For some, these feelings are fleeting; when the tornado warning expires, they get back to their usual routine and don’t think much about it. Yet for others, especially those who’ve endured traumatic storms experiences in the past, this time of year can cause real, ongoing anxiety that can disrupt daily life. While we expect that most people will feel some level of anxiety, prompting them to take precautions to protect themselves from tornados, many people experience more intense emotions and for prolonged periods.

Feeling safe isn’t just about having a shelter; it’s also about knowing that your mind and heart have a place to land. If you experience weather-related anxiety, you are not alone. In fact, an estimated one in eight individuals are affected, according to a study in the Bulletin of the American Meteorological Society. Weather-related anxiety is common, valid, and treatable.

What Is Severe Weather Anxiety?

Severe weather anxiety, astraphobia (intense and persistent fear of lightning and thunder), or lilapsophobia (fear of tornadoes and hurricanes), can look different for everyone, but common
signs include:

Hypervigilance (constantly checking weather apps or alerts)
Sleep disruption on stormy nights
Physical symptoms of a panic attack, such as a racing heart, nausea, diarrhea, sweating and/or difficulty breathing when hearing thunder or sirens
Intrusive thoughts or flashbacks, especially after past traumatic experiences with storms
Avoidance behaviors, such as not wanting to leave the house or driving
long distances to avoid predicted weather; perhaps even avoiding movies that include storms
Disproportionate fear to perceived threat or danger; panic that interferes with your life, even when you know you are safe.

For some, these symptoms are short-lived. For others, they may linger long after the skies have cleared.

Understanding the Roots of The Fear

Fear of severe weather often goes deeper than just disliking storms. In fact, it may be linked to a specific memory, a sense of helplessness, or even an experience of loss in your past. For instance, if you’ve been through a tornado, evacuated during a storm, or witnessed its aftermath, your nervous system may remain on high alert whenever similar weather patterns arise. This is the body’s natural way of trying to protect you, which is great. Yet, when it becomes chronic, it can lead to exhaustion and distress. Naming your fear and exploring its origins with a therapist or in a reflective journal can be the first step in gently loosening its grip.

How Trauma and the Brain Interact During Storms

For those who’ve experienced storm-related trauma, weather events can act as powerful triggers. The brain’s amygdala, our internal alarm system, can become hyperreactive, sending distress signals, even when the current situation isn’t actually dangerous. This can result in fight-or-flight symptoms like panic, sweating, or a racing heart, even if you’re somewhere safe. Therapy modalities like EMDR (Eye Movement Desensitization and Reprocessing) or somatic-based approaches can help “retrain” the brain to respond more calmly, reducing sensitivity over time.

10 Ways to Cope With Weather-Related Anxiety

Whether your anxiety is mild or more intense, here are some tools that can help
you feel more grounded when the weather intensifies:

Make a Plan. Having a tornado safety plan can help you feel more in control. Identify your safe space at home (typically a basement or interior room with no windows), and make
sure everyone in your household knows what to do when a warning is issued. Keep a weather radio, flashlight, and emergency kit nearby. Feeling prepared can reduce fear by giving you a sense of agency.
Be Mindful of Weather Alert Exposure. Staying informed is important, but checking weather apps or updates too frequently can sometimes increase feelings of anxiety. Consider choosing one or two reliable sources (we love the guys at Nashville Severe Weather) you trust and setting notifications for only the most relevant alerts. When the forecast is clear, it may be helpful to reduce notifications to give yourself a mental break. The goal is to stay prepared without becoming overwhelmed. Try to remember that weather forecasts are tools, imperfect ones, but helpful nonetheless. Try to treat them as guidance rather than guarantees, and let that reframe reduce some of the emotional pressure to always be perfectly prepared.
Ground Yourself in the Present. During a storm or a period of weather-related stress, grounding techniques can calm your nervous system. You can try Deep belly breathing (inhale for 4 counts, hold for 4, exhale for 6); the 5-4-3-2-1 method: name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste; and/or repeating a calming affirmation like “I am safe in this moment”
Create a Comfort Routine for Stormy Nights. When storms are forecasted, set yourself up for calm. Make a cozy spot in your safe area, bring a comfort item (blanket, favorite book, or pet), and play soothing music or a favorite movie. Familiarity and routine can help you feel more in control when the weather feels out of control.
Acknowledge and Honor Your Feelings. If you feel anxious during tornado season, you’re not alone—and your feelings are completely valid. Past experiences, unpredictability, or simply the intensity of storms can naturally bring up fear or worry. Rather than trying to push those feelings aside, it can help to gently name them and remind yourself: “It’s okay to feel this way. I can hold space for my emotions and care for myself at the same time.” Validating what you’re feeling is a powerful form of self-compassion.
Stay Connected. Talk to loved ones about how you’re feeling. You may be surprised how many people share the same worries during this time of year. You can also create a text thread or check-in group on stormy nights, so you don’t feel alone.
Balance Preparedness with Peace. Being informed and ready for a storm is important – and it’s equally important to return to a state of calm once the danger has passed. Try creating a “weather wind-down” ritual for after storms: take a warm shower, enjoy a favorite meal, or go for a short walk, if it’s safe. These rituals tell your nervous system that the threat has passed and it’s okay to relax again.
Practice Calm on Clear Days. Coping with weather-related anxiety isn’t just something to do in the moment—it’s something you can build into your life year-round. Practicing mindfulness, deep breathing, or gentle movement (like walking or yoga) on sunny days helps strengthen your nervous system’s ability to stay regulated under stress. Just like you would train a muscle, you can train your body to return to calm more easily when fear strikes. The more consistently you practice, the more accessible these skills become when you truly need them.
Help The Kids Feel Safe Too. Children are especially sensitive to their environment – and often pick up on adults’ anxiety. If you are a parent or caregiver, it helps to talk to kids about storms in an age-appropriate way. Practice your family’s safety plan together, and empower them with small tasks to help (like packing a flashlight or choosing a comfort item). Let them know it’s okay to feel scared, and model how you cope with those feelings. Your calm presence will go a long way toward helping them feel secure.
Seek Professional Support When Needed. We often downplay our fears, especially when they feel “irrational” or inconvenient. But the truth is, fear is a natural part of being human. It’s okay if storm season makes you uneasy. It’s okay if your body remembers things you’d rather forget. And it’s okay to ask for help. If your weather anxiety is significantly interfering with your sleep, daily functioning, or overall quality of life, it’s time to seek help. Working with a therapist can help you process past trauma, develop personalized coping strategies, and find more peace of mind.

We’re Here for You

We understand the emotional weight that tornado season can carry, especially for those who suffer from storm-related anxiety or phobias. Whether your weather anxiety is new or something you’ve been managing for years, our team of compassionate clinicians is here to support you. We offer both in-person and virtual therapy sessions, and we can work with you to find a therapist who understands trauma, anxiety, and stress-related disorders. You don’t have to weather this season alone. Let’s work together to help you feel safe, grounded, and supported—no matter what the forecast says. Reach out to our Client Care team at clientcare@nashvillepsych.com or give us a call at (615) 582-2882.