It’s no secret that the weather is getting more extreme. From raging summer heatwaves to the recent storms that brought high winds and torrential rain to much of the UK, it might not surprise you to learn that weather phobias are real.

Several different fears fall under the weather phobia umbrella, including a fear of thunderstorms (astraphobia), clouds (nephophobia), hurricanes (lilapsophobia), snow (chionophobia), cold (cryophobia), wind (ancraophobia), and rain (ombrophobia).

If you suffer from a weather-related phobia, this time of year will likely be especially tricky. With this in mind, we asked the experts for their tips to help you cope. 

We all know someone who can get a little jittery in a thunderstorm, but if you’ve never experienced a weather phobia, you’re unlikely to know they even exist.

But imagine for a moment how debilitating this must be – after all, the weather is something that none of us can escape; it’s a constant presence. Distinct from climate anxiety, weather phobias are when people feel extreme fear and anxiety over bad weather.

“We talk about phobias when we have a fear that overwhelms us or gets in the way of how we live our life and the decisions that we make,” says counsellor Georgina Sturmer. “When it comes to the weather, it’s common to have a preference – maybe you prefer rays of sunshine or the sight of snow falling. Perhaps you have a hatred of rain or fog. But a phobia is a different kettle of fish altogether. 

“Weather phobia is when your fear of a particular type of weather will get in the way of how you live your everyday life. It can make us feel stressed, anxious or scared. And it can linger in the background all the time; weather phobia doesn’t just get in the way during a ‘weather event’.”

If you find yourself obsessively checking weather reports and feeling anxious about impending weather, you might want to seek support.

“People with weather phobia can experience extreme stress triggered by the weather,” says psychotherapist Kelly Weekers. “They might suffer panic attacks during bad weather or feel the need to hide in parts of their house where they feel safe. They are unable to engage in everyday activities when triggered, as the phobia is all they can think about and act upon. And even though they understand that the threat to them is minimal, they react to the situation intensely.”

Fear of the weather is classed as a ‘situational phobia’ which, according to the NHS, is “an overwhelming and debilitating fear of an object, place, situation, feeling or animal”.

As with other types of phobias, the exact causes are not entirely clear, but factors such as genetics, family history and experiences probably contribute to people developing a fear of the weather. And although it might sound quite specific, weather phobia can be linked to other phobias, such as a fear of darkness, heights, flying or other traumatic memories from your past. 

It’s a form of protection 

“Any fear is a form of protection for our brain,” explains hypnotherapist Kate Hoyle. “Our minds are pattern-seeking machines. If a negative emotion or belief has been linked to, say, weather, every time there is a change in the weather the mind goes through a process of trying to match how that individual felt the last time that happened. If they didn’t feel safe, their mind takes action to try to protect them. This can often take the form of fear because it’s the quickest way of making sure that person doesn’t venture out and run the risk of feeling unsafe again.”

Phobias are usually about control 

“Phobias are often linked to our sense of control, and weather is one of the variables that we have the least control over in our everyday life,” says Sturmer. “Try as we might, we simply can’t control the arrival of a storm, snow, rain or sunshine, leaving sufferers constantly overwhelmed.”

The first step in dealing with any kind of phobia is to acknowledge that you have one. 

“You can’t change what you don’t acknowledge,” advises Weekers. “You have to become aware that your phobia is an irrational response to a quite natural situation before you can start to overcome it.”

Identify your triggers

If you’re uncertain where to start, try asking yourself where your reaction is coming from. What thoughts are you having? 

“Pay attention to what heightens your anxiety,” suggests Sturmer. “Maybe it’s when you look outside in the morning, maybe it’s when you plan an event, maybe it’s when you watch the news. How can you change your behaviour or manage these events to feel more in control? Think about setting boundaries around how often you can check websites or apps that predict the weather forecast.”

Try exposure therapy 

“You can work on decreasing your symptoms by gradually exposing yourself to different weather conditions,” says Weekers. “First, start with easy weather and softer sounds (a gentle breeze, for example) and build this up as you go. Try not to engage in behaviours such as drinking or hiding under a huge blanket as you might usually do; instead, grab a cup of tea and just sit on the couch and focus on affirming, helpful thoughts and steady breathing.”  

If you feel like this is something you can’t do on your own, try working with a mental health professional. Weekers recommends a combination of cognitive behavioural therapy and exposure therapy. And it’s always a good idea to speak to your GP about any kind of mental health issue. 

Understand your fear

“See if you can unpick your fear,” says Sturmer. “Are you scared about being trapped somewhere in bad weather? Of slipping and falling? Of being stuck in the car? Of being lost and unable to see? There are so many reasons why you might feel a phobia about the weather, but if you start to understand what you’re frightened of, then it can help you to tackle the fear.”

Images: Getty