04/03/2025
Managing Cyclone Anxiety/Overwhelm
With the fast-approaching cyclone Alfred soon to arrive into SE QLD and northern NSW, many of us may be feeling anxious, overwhelmed, or on edge. This response is completely natural— afterall, our brains are wired to hone in on and respond to uncertainty and potential danger. If you’re struggling right now, here are some suggestions for managing stress and overwhelm.
These strategies won’t rid you of anxiety or stress - afterall- it IS a stressful situation (I’m anxious too!), however, with regular use these small things can help to slightly reduce the intensity of your anxiety and overwhelm, to make things feel a littlle more manageable:
☀️Focus on what you can control – Make sure you have your clear emergency plan in place to increase your sense of control and safety, check your supplies, and stay informed through reliable sources. Taking action can help reduce feelings of helplessness. If this means you need to take the day off work, then put your mental health first and do that (where possible).
☀️Contain news exposure – While staying updated is important, constant monitoring of the news or social media can heighten anxiety. Try setting specific times to check updates rather than scrolling continuously.
💫Stay connected – Anxiety thrives in isolation. Talk to friends, family, or neighbours about your concerns and check in with others who might be feeling the same way. A sense of common humanity can temper distress levels. But also recognise you may also need some breaks from cyclone discussions too.
☀️Contain your thinking and planning – Set clear times when you switch off from cyclone updates and planning. Give yourself permission to take short breaks— watch a show without your phone nearby, listen to happy music, take a warm shower or bath, immerse yourself in an enjoyable activity or task, even if just for half an hour at a time. This helps prevent exhaustion and can help to keep stress/cortisol levels from becoming overwhelming.
🧘♀️ Use grounding techniques – If you feel overwhelmed with a big surge of anxiety, try the 5-4-3-2-1 technique: Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This helps bring you back to the present moment and can reduce that acute overwhelm.
💨 Breathe intentionally – Try a simple breathing exercise: Inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds. This can signal your nervous system to slow down (but won’t be a fix all)
🎶 Soothe your nervous system with Polyvagal strategies – When anxiety/cortisol levels spike, engaging the vagus nerve can help bring your body back to a calmer state:
• Sing, hum, or gargle – The vibration stimulates the vagus nerve and sends a signal of safety to your body.
• Move your body – Running on the spot, shaking out your hands, having a dance party in the kitchen or stretching can help release built-up cortisol.
• Cold water on your face – Splashing your face or holding something cool against your skin, especially while holding your breath for 30 seconds, can trigger the dive reflex, which brings down heart rate and can calm your nervous system.
• Rhythmic rocking or tapping – Gentle side-to-side rocking or bilateral tapping (tapping one side of your body and then the other) can be grounding and soothing. Focus in on the sensations.
👧🧒 Supporting kids through their distress 👧🧒
Children look to us for cues on how to feel safe. Here’s how you can help them:
• Validate their feelings – Let them know it’s okay to feel scared or upset. Simple words like, “It’s normal to feel this way, and we’re doing everything to stay safe, I am here with you,” can help.
• Keep explanations simple – Answer their questions honestly but without unnecessary details that might increase fear.
• Create a sense of normalcy – Keep familiar routines where possible (mealtimes, bedtime stories) and offer distractions like games, crafts, or storytelling.
• Use calming strategies together – Deep breathing, singing a favorite song, or cuddling up to read a book can help soothe their nervous system through co-regulation.
• Encourage regular movement – Kids also store stress in their bodies. Playing a jumping game, dancing, or even running on the spot for 30 seconds can help them release some tension.
If you’re finding it really difficult to cope, support is available. Reach out to a trusted friend, GP, or mental health professional.
Take care and stay safe, everyone. We’re all in this together. ❤️
