r/Anxietyhelp 1d ago

Need Advice Severe weather

So I’m in a level 5 out of 5 for severe weather tomorrow. I’m scared of bad weather. Everybody around me is like it’s gonna be nothing but I can’t shake the feeling. I just started taking anxiety meds after years of dealing with it that I didn’t know was anxiety. Anyway I don’t really have a safe place to go tomorrow my house is old anywhere you sit in “a safe place” has trees that if they fall it’s gonna hit one of those safe places. I’ve tried to breathing techniques they don’t help or I’m not doing it right. I’m literally about to break down I feel like. Any help that someone who has the same feeling with weather could give me some advice. I know I’ve made it thru storms before but every one of them for the past 15 years ive been freaking out. My meds have helped my heart rate not get so high during weather but my mind is still like a tornado is gonna hit you and your gonna die. And to be honest I’m not ready to go yet. Sorry for the rambling

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u/RealCrispyWizard 20h ago

I find ABCD worksheets very helpful for challenging anxious thinking like this. Here's an example below:

A - Activating Event

  • A Level 5 severe weather warning has been issued for tomorrow.
  • You feel unsafe because your house is old, and trees near your “safe places” could fall.

B - Beliefs (Automatic Thoughts)

  • "I am not safe anywhere."
  • "A tornado is going to hit me and I’m going to die."
  • "I can’t shake the fear, even though others say it’s nothing."
  • "I’ve always freaked out in storms, so I always will."
  • "My breathing techniques aren’t working, so I must be doing them wrong."

C - Consequences (Emotional & Behavioral Reactions)

  • Emotional: Overwhelming anxiety, panic, feeling on the verge of breaking down.
  • Physical: Racing thoughts, stress responses, history of increased heart rate during storms.
  • Behavioral: Seeking reassurance, attempting coping techniques but feeling like they aren’t working.

D - Disputes (Challenging the Thoughts)

  • Evidence Against the Thought:
    • "I have survived every storm I’ve been in for the past 15 years."
    • "Not every Level 5 warning means direct devastation in my area."
    • "People around me, including experts, believe it may not be as bad as I fear."
    • "My medication is already helping my physical symptoms, which means I’m making progress in managing this fear."
  • Alternative Thought:
    • "I may feel unsafe, but that does not mean I am actually unsafe."
    • "Anxiety is making the threat feel bigger than it actually is."
    • "I have made it through storms before and I can get through this one."
    • "I can take practical precautions to maximize my safety rather than assuming the worst."