Storm Anxiety: How to manage anxiety during hurricane season in South Florida
As a South Florida resident, it’s important to acknowledge hurricane season has arrived! Oh, and it is here to stay. At least for a while. The normal hurricane season in Florida is a six-month span from June 1 to November 30th.
Whether you have been a Florida resident your whole life or you're a newer resident of the state you may notice yourself experiencing symptoms known as ‘anticipatory anxiety’ - either due to past experiences or all the uncertainty that can come along with this season.
Anticipatory anxiety might look like a general state of apprehension or uneasiness, especially when something is out of our control. It can include worry or nervousness about a future scenario that may or may not occur.
This may lead to an overall feeling of dread and you may notice yourself being on edge. This makes sense because severe & unpredictable weather can threaten our sense of safety and security. However, we want to stay attuned to our reactions and recognize when the anxiety is negatively impacting your ability to cope.
Physical reactions related to storm anxiety
Headaches. nausea, muscle tension, diarrhea, sweating, rapid breathing, light headed or dizzy feeling, rapid heartbeat, dry mouth, and fatigue
Behavioral reactions related to storm anxiety
Fidgeting, pacing, yelling, increased aggression, eating more or less, change in sleep pattern, avoidance, substance abuse
Emotional reactions related to storm anxiety
Fear, excessive worry, anger, rage, depression, irritability, agitation, crying, racing thoughts, difficulty concentrating, negative thoughts, catastrophizing, feelings of hopelessness and/or helplessness
If you relate to this, you may need some additional coping tools to find relief when your anxiety is spiraling…
Anxiety management for hurricane season
1. Physical preparation
Follow the recommendations of your local Division of Emergency Management and other state officials. It is important to have a plan for you and your family (including pets) to be safe during the storm. Think about what each member of your household might need with them in the case of losing power or having to evacuate.
2. Recognize what you can and cannot control
We cannot control the path of the storm or the level of destruction it will cause. We can control how we physically prepare and how we cope with anxiety. Use this time to create a list of everything that is still within your control. Whenever the uncertainty hits, review the list to ground yourself.
3. Gather the facts AND limit excessive media exposure
It is important to stay on top of news alerts and updates. It will not be so helpful for your anxiety to glue yourself to the TV or social media and replay scenes of destruction over and over.
4. Stick to routines
In times of uncertainty, it’s helpful to remind yourself of what is familiar. Stick to your routine as much as possible. Focus on your work, your health, taking care of yourself and your family, and continuing on with your daily routines and schedule, unless directed otherwise by local authorities.
5. Challenge catastrophic and irrational thoughts
Stay focused on the present and avoid making assumptions about the future or all the negative "what if’s”. Catch these thoughts as they are happening, and challenge them by reminding yourself of the facts and what the evidence is right now, in this particular moment.
6. Explore stress management techniques
Deep breathing, mindfulness meditation, movement/exercise, play or watch sports, engage in your hobbies, etc.
7. Create “Hurricane Traditions”
Make this time less dreadful and nerve wracking by establishing a family tradition. This can be something you do every time you are on hurricane watch, to bring back a sense of familiarity or humor to the situation and just take the edge off. Think about an activity you can do even without power.
How can I get help?
If you are experiencing a crisis related to natural disasters, you can call The Disaster Distress Helpline (DDH) (call or text 1-800-985-5990). This is the first national hotline dedicated to providing year-round disaster crisis counseling. This toll-free, multilingual, crisis support service is available 24/7 to all residents in the U.S. and its territories who are experiencing emotional distress.
For general support related to emotional distress and storm anxiety, you can seek support from trained therapists that provide evidence-based treatments like Cognitive Behavioral Therapy (CBT). CBT of Central and South Florida offers CBT for anxiety to empower individuals with tools to better manage their anxiety & find relief. Take the first step towards overcoming your anxiety by requesting a consultation today. Virtual and in-person sessions are available.