A very bad feeling takes him by storm as soon as he hears the sound of thunder, making him afraid and trembling. This phobia is quite common; some people are just a little annoyed, while others are already dreading the next storm. Regardless of the intensity of the phobia, it is possible to deal with this problem by seeking support from loved ones or professionals to control the fear, in addition to finding ways to distract yourself.
Steps
Method 1 of 4: Dealing with Fear of Storms
Step 1. Come up with a plan not to despair of the storms.
Installing a lightning rod is the best protection for any structure against lightning; also, taking certain steps can be helpful so you don't feel so scared. Know the safest place in your home during a storm (always away from windows). Basements, closed rooms and the first floor are the best options.
Think about what you will do if you are out and about or in a car during a storm. If you are driving, it is possible to enter a parking lot or the shoulder of the road; don't be afraid to stay inside the vehicle, it will be protected from lightning
Step 2. Expose yourself to storms in controlled situations
Facing fear in the face, exposing yourself to the agent who makes you afraid, can help you to “desensitize” the phobia. For example, listen to recordings of deluges with loud thunder, every now and then, but only if the sky is clear. Having this habit a few times a week will help reduce fear.
- Another option is to watch storm videos, as long as the sounds don't make you too uncomfortable.
- Don't be frustrated by not getting used to it right away or not feeling change the next time it rains. This “desensitization” takes a while, especially when it's something that scares you.
Step 3. Decrease the amount of security items used
Individuals with fear of storms use, in many cases, equipment that makes them safer when there is a lot of thunder. If possible, try to get rid of the dependency on using them, with fewer and fewer protection items; this reduces the discomfort felt during the storm rather than creating an ever-increasing attachment to safety items. A good option is to make a small change whenever there is a storm.
- For example, use smaller blankets, stay in the living room instead of hiding in the bedroom, or leave his door open.
- This should be done slowly, as you won't be able to get rid of it all at once. If necessary, ask someone to sit with you to get you used to using less equipment.
Step 4. Don't constantly check the weather forecast
This will only cause more anxiety rather than lessening it; focus on controlling the situation when the storm hits without being aware of the weather forecast.
Method 2 of 4: Seeking Support to Control the Phobia
Step 1. Talk to relatives and friends
The people in your life can help you as you face the fear of storms; talk to them about the phobia or seek them out when the first thunders are coming down.
When choosing to be exposed to a storm, ask a family member or friend to stay with you and help you through the moment
Step 2. Call a person you trust when you feel very scared in the flood
Talk to her and try to calm down; when you notice you're anxious, do your best to focus on the conversation rather than what's going on outside. Remember, however, that the landline will not work if the power goes out.
Step 3. Consult a good psychologist
When fear reaches a screeching halt, interfering with your life and causing you to be constantly anxious about the next storm, see a psychologist. This is a phobia that can affect anyone, causing intense disturbances that are reflected in the appearance of physical symptoms.
Check if there is a professional who performs care through your health insurance, or one who has an office near your home
Method 3 of 4: Dealing With Anxiety Caused by Fear of Storms
Step 1. Repeat a phrase or mantra that calms you down
This can make you focus on something other than the phobia; when you feel panic, the mantra can bring you back to the present, forgetting the fear and pushing away the intense emotions so they don't control you.
The phrase needs to be something that reassures you and makes you happy. For example, if you like dogs, the mantra might be “Puppys lying on the grass”
Step 2. Do breathing exercises
These techniques can be helpful in controlling panic and anxiety when they start to build up strongly. When facing the storm, perform the breathing exercises to keep yourself calm and balanced, even through thunder and flashes.
For example: inhale and count to five, hold your breath for four seconds, and exhale for five seconds
Step 3. Confront negative thoughts
Fears arise from bad experiences and bad things that go through your head; to overcome the phobia of storms, find out what those thoughts are. Write down what comes to mind during a storm, or write down what makes you very scared; then identify everything that is harmful and false. When a flood of lightning approaches and you start thinking about bad things, replace everything with beneficial facts.
Another example: If you think that lightning is going to fall on you and kill you, tell yourself, “These are negative and false thoughts. The thunders are just sounds and cannot reach me. I'm safe in my house, where I'm protected from the rays.”
Step 4. Lie down with your favorite pet or get a very comfortable blanket
Holding your pet close to you or wrapping yourself in a warm blanket can help you feel better. The cozy blanket gives a feeling of security, reducing anxiety.
Step 5. Distract yourself from the storm
Find a way to have fun and not pay attention to lightning and thunder, helping you to take control of the situation and focus on something positive instead of fear. Thus, it will be possible to learn to deal with storms.
Find a place that makes you comfortable by doing something you enjoy, such as reading, playing a board game, or watching television
Step 6. Listen to music
Calm or happy songs can calm you down, ending the anxiety and making you focus on something other than the storm. If the noises are too loud, put on a headphone (preferably one that cancels out external noises).
Method 4 of 4: Having more knowledge about the condition
Step 1. Research about storms
Educate yourself about these weather conditions so they don't have as much “power” over you. Look for lightning accident statistics; the number of people affected by them is very small, especially those who were indoors. Lightning always hits the closest object that conducts electricity; if you're inside a building or house, it certainly won't be you.
Learn what causes lightning and the sound of thunder, knowing how lightning strikes
Step 2. Find out about storms
Watch a weather channel or check the internet; if the forecast is for a deluge, be prepared for thunder and lightning. You can also see the path the storm will take and its intensity according to the colors on the map.
- Keep in mind that storms can be worse or less strong when they reach your area. Preparing for the flood can help to face it when it arrives.
- Generally, the red and yellow areas of the map just mean heavy rain, not lightning and thunder.
Step 3. Learn the differences between warnings and alerts issued by weather services
In bulletins, warnings will indicate that conditions are favorable but that there is a risk of storms in the future; the alerts signal that there is already a storm in the region and that it is prudent to be aware of and prepare for it.
Tips
- When the weather is nice, you can test your relatives. That way, you will feel more prepared when there really is a storm.
- If the fear persists even after you've worked to overcome it, see a psychologist.
- Pretend the storm is just something noisy, like a car wash.