If you use distraction, don’t continue using distraction as a way to cope; use it as a stepping stone. In overcoming a phobia, distraction may not be effective and may interfere with emotional or cognitive processes without helping you to actively cope with your fear. [1] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you live in an area with weather threats that you fear, consider minimizing your exposure for a brief time during seasons where threats are more likely. For example, visit family in another part of the country or take a road trip However, don’t allow yourself to continue to avoid situations. It can be part of the starting process, but part of coping with your phobia is gently easing in to face it.
The trick is to introduce a small amount of stress at each exposure, slowly working up until you are able to tolerate the stressor.
Even if you don’t want to discuss the weather or how you feel, calling a friend can still ease your nerves and help you feel connected.
Use deep breathing exercises. Instead of letting your breath go shallow, practice taking deep breaths from your abdomen. Take a deep inhale and hold for 4 seconds, then exhale for 4 seconds. Do this four times and notice your body more fully relax.
You can also practice visualization to help prevent future anxiety. Imagine a situation that brings you anxiety (like a snowstorm), and visualize yourself in a safe location feeling secure. Keep practicing this visualization until you feel completely at ease with it.
For instance, you may hear wind and fear a tornado. Ask yourself if there’s any evidence to imply a tornado coming. Have you heard anything on the news or radio? Does your area get tornados? If a tornado did happen, what are the steps you could take to ensure your safety? If you received a call from a friend with a similar fear, what would you tell him? Ask yourself if you are catastrophizing. Was it a gust of wind and not a weather emergency?
Talk to people who won’t feed into your fears but will help you work through them and help you gain perspective.
This also includes calling the weather station or power company.
Perhaps you don’t feel safe driving to work, so consider public transportation instead.
Ask yourself, “Is life always predictable? Is needing certainty helping me cope with the weather? Do I try to predict bad things as a way to cope with the uncertainty? Is it possible to live with the chance that something negative may even, even if the chance is low?” Learn to accept uncertainty in other areas of your life as well. Many events in life are unpredictable, and the more you are able to accept the unpredictability, the less anxiety you can experience.
If you’ve lived through a natural disaster and now have a fear of weather, seek treatment. Before you treat symptoms of phobia, work through your feelings of trauma first. If your fear has endured for many months (or years), find a therapist that specializes in trauma and engage in weekly therapy. [10] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source For more information, check out How to Choose a Therapist.
Look at mental health resources in your community to see if a group is offered.
Hypnotherapy can be a beneficial therapy for a fear of flying in turbulence. Since you cannot predict turbulence on an airplane or readily desensitize yourself to flying in an airplane, a hypnotist can help you create visualizations to help you deal with this fear.
Many medications can become addicting, so it’s important to use medication in tandem with therapy and not solely depend on medication to ease anxiety.
