When you hear thunder, do you feel a shiver down your spine and find yourself shivering with fright? Fear of thunderstorms, or "astrophobia", is quite common; some people become just a little restless, while others are obsessed with possible coming storms. Regardless of how severe your phobia is, you can manage it by reaching out to someone to support you, trying to deal with it directly, and finding ways to distract yourself.
Steps
Method 1 of 4: Coping with Fear
Step 1. Make sure you are prepared for thunderstorms
Having a well-defined plan in case of severe thunderstorms can help alleviate the fear. A properly installed lightning rod is the best protection for any building during a thunderstorm; then find the safest place in the house, away from the windows - the best places are basements, interior rooms or ground floor rooms.
Determine what to do in case you are outside or in the car during a storm. For example, you can take your car to a parking lot or to the roadside; Cars are usually safe places to be in during a storm
Step 2. Expose yourself to a thunderstorm in a controlled situation
Exposing yourself to what you fear can help you desensitize. Try listening to sound recordings of thunderstorms, making sure they include very loud thunder. Try to do this a couple of times a week, but only when the weather is clear, so you know you're safe.
- You can also watch videos of thunderstorms, but it's best to wait until you are no longer too scared of the sound.
- Don't be discouraged if you don't get used to it right away or don't see any change the next time there's a storm. It takes some time to desensitize you to something you are afraid of.
Step 3. Decrease the amount of things that give you confidence
People who are afraid of thunderstorms often resort to objects or rituals that make them feel safer during bad weather. Try to use less and less to make yourself independent and be able to cope with thunderstorms without the need to cling to something else. Whenever there is a thunderstorm, try to make a small change to that effect.
- For example, you could use smaller blankets, stay in the living room instead of hiding in the bedroom, or leave the bedroom door open.
- Proceed gradually, as you will not be able to get rid of everything at once. If necessary, ask someone to stay with you as you give up on something that gives you confidence.
Step 4. Limit how often you check the weather
You shouldn't constantly check the weather forecast for fear of a thunderstorm: instead of helping you, this will only increase your anxiety. Focus on dealing with the situation when a storm comes unexpectedly, instead of being obsessed with the forecast.
Method 2 of 4: Seek Help
Step 1. Talk to family and friends about it
People in your life can help you deal with your fear of thunderstorms. You can confide in them about your phobia or ask for their support when a thunderstorm approaches.
If you decide to expose yourself to a storm, ask a family member or friend to stay with you and help you weather it
Step 2. Call someone
When you're scared during a thunderstorm, call someone you trust and try to calm down by talking to them. You can relieve anxiety by focusing on the conversation instead of the storm. However, remember that the phone would not work if there was a power failure.
Step 3. Talk to a psychologist
If your fear of thunderstorms is so profound that you are constantly afraid of the next thunderstorm or it interferes with your daily life, you should consult an analyst. Fear of thunderstorms is a real phobia that can cause severe anxiety and involve physical symptoms.
Find a psychologist or therapist in your area who deals with phobias and try calling their office to find out if they can help you with your problem
Method 3 of 4: Manage Anxiety
Step 1. Repeat a reassuring sentence
A phrase or mantra can help you focus on something other than fear. If you feel panicked, the mantra can make you emerge from that emotional state and bring you back to the present moment. Focusing on those words can help you control your emotions so that anxiety isn't controlling you.
The mantra must call for something pleasant and soothing. For example, if you like dogs, think of a phrase like "Cute puppies on the lawn"
Step 2. Do breathing exercises
They can help you when panic and anxiety start to overwhelm you. If you are facing a storm, you can do these exercises to stay calm and focused despite the thunder and lightning.
For example, you can inhale for a count of five or seven, hold your breath for a count of four, and then exhale for a count of five
Step 3. Fight negative thoughts
Fears arise from bad experiences and negative thoughts. To overcome the fear of thunderstorms, try to understand what those thoughts are: try to write down what you think during a thunderstorm or what scares you so much, then recognize that those ideas are negative and false. When a storm approaches and negative thoughts begin to appear, replace them with positive ones.
For example, you may fear that thunder will harm you or that lightning will kill you. When there is a storm, say to yourself, "These thoughts are negative and false. Thunder is just sounds. They can't hurt me. I'm safe in my house. Lightning can't hit me here."
Step 4. Curl up with a soft toy or blanket
Wrapping yourself in a blanket or holding a stuffed animal in your hand can make you feel better; the feeling of the blanket tight around your body, for example, can give you a sense of security and calm your anxiety.
Step 5. Take your attention away from the storm
Find ways to have fun and distract yourself; it will help you regain control of the situation, focus on something positive instead of your fear, and maybe even learn to deal with thunderstorms.
Find a place where you feel comfortable doing something like reading a book, playing a board game, or watching TV
Step 6. Listen to the music
Relaxing or cheerful music can help relieve anxiety and distract from the storm. If the storm is too strong, you can wear headphones that can block out the noise; noise canceling headphones can be very useful.
Method 4 of 4: Learn more about Thunderstorms
Step 1. Research thunderstorms
Informing yourself about the subject can help you understand how these atmospheric phenomena behave, so that they lose some of their power over you. Look for the statistics on lightning accidents - you will find that the number of people who are struck by lightning is very low, especially indoors. Lightning always strikes the nearest electrically conductive object - if you're indoors, it's definitely not you.
Learn what causes lightning and thunder and when lightning strikes occur
Step 2. Stay informed
Watch the local weather channel in case of bad weather to prepare for any upcoming storms; the radars will show the predicted path of the storm and will estimate its severity by indicating it with a specific color.
- Remember that the storm may be more or less severe once it reaches your area. Being prepared will make it easier for you to deal with it, no matter what intensity it is.
- Often the red and yellow areas on a radar indicate only pouring rain and do not necessarily mean terrible lightning and thunder.
Step 3. Learn the difference between early warning and alarm
Weather reports can issue both weather warnings and storm warnings. Early warnings indicate that conditions are favorable for a thunderstorm to form, while warnings warn that there are storms in your area that you need to be aware of and prepare for.
Advice
- Consider doing a tutorial with your family or roommates when the weather is nice. It will help you feel more prepared.
- If the fear continues despite efforts to reduce it, consider seeing an analyst.
- Pretend it's a pleasant noisy activity, like a car wash.
- Thunder is like any other sound. Try making a loud noise in the house, louder than thunder, to make it sound less noisy than it actually is.
