Fear of storms, thunder & extreme weather

Storm fear (U.S.)

Phobias in general

It can get better

Astraphobia (also called brontophobia) is an intense fear of thunder and lightning. It is one of the most common specific phobias. It is most common in children, but it can last into adulthood.

Some people fear other kinds of severe weather too, like strong wind, tornadoes, hurricanes or floods. Experts group weather fears with other “natural environment” fears, like heights and water.

In your body

• A racing heart or palpitations
• Chest pain or tightness
• Dizziness or feeling faint
• Feeling sick or an upset stomach
• Shaking or trembling
• Short of breath or sweating

In your thoughts

• “Lightning is going to hit the house.”
• “This one will be the worst yet.”
• “I won’t be able to cope if the power goes out.”
• “I have to keep checking the radar.”

The exact cause of storm fear isn’t known. Often several things add up, and sometimes there is no clear reason at all.

Having a clear plan can calm fear, because you know you are ready. Once your plan is in place, you can practise trusting it rather than checking the radar again and again.

Simple storm safety

1. Sign up for your community’s official weather alerts.
2. Make a family plan: where to go, what to bring, how to reach each other.
3. When thunder roars, go indoors, or into a car with a hard roof.
4. Indoors, stay away from plugged-in electronics and running water during the storm.
5. Never drive through flooded roads. Turn around, don’t drown.

There is no safe place outdoors during a thunderstorm, so heading indoors when you hear thunder is the key safety step.

Exposure for storm fear usually starts with sounds and pictures, then builds up to real storms, safely indoors. Each step teaches your brain: “I heard it, I stayed, and I was OK.”

Building your storm ladder

1. List storm-related things you avoid, from easiest to hardest.
2. Rate each one from 0 (no fear) to 10 (the most fear).
3. Start with a step around 3 or 4 out of 10.
4. Before each step, write down what you expect to happen.
5. Stay with it until you notice what really happens.
6. Repeat each step, then move up a rung.

Try this

1. Remind yourself: “I’m indoors. I’ve followed my plan. I’m safe.”
2. Name it: “This is fear. It will rise and then fall.”
3. Breathe out slowly, longer than you breathe in.
4. Do something absorbing: a game, a call with a friend, cooking.
5. After the storm, go for a short walk to let your body settle.

Stress-reducing habits like aerobic exercise and breathing practice can also help over time.

Loud noises like thunder often scare children aged 4 to 6. From about age 7, children may start worrying about real dangers like natural disasters and stormy weather.

Ways to help

1. Stay calm. Children take their cue from you.
2. Explain simply that thunder is a noise and can’t hurt them.
3. Learn about storms together, as a normal part of nature.
4. Create a cosy, safe spot for storms, especially for kids with sensory needs.
5. Limit scary disaster coverage on TV and online.
6. Keep routines going as much as you can.

Children who have lived through an extreme weather event may have lasting stress reactions. Many recover well with support, but some need extra help.

Try this

1. Take their fear seriously. Don’t tease or say “it’s just a bit of rain.”
2. Make a storm plan together, so you both know what to do.
3. During a storm, stay calm and keep them company if they’d like.
4. Gently discourage endless radar checking. Agree on official alerts instead.
5. Cheer on their ladder steps, however small.
6. Encourage professional help if fear is taking over.

Reach out to a clinical provider or therapist if…

• Fear is affecting your sleep, work, school or relationships
• It has lasted six months or more
• You have panic attacks during storms or forecasts
• You’re struggling after living through a disaster

Talk with your clinical provider about all your treatment options. To find mental health services in the U.S., you can use FindTreatment.gov.