As Hurricane Milton approaches, it’s easy to get stuck in a cycle of doomscrolling — constantly refreshing your phone for updates, trying to stay informed. But while it feels like you’re in control, doomscrolling often leaves you more anxious and overwhelmed.
We’ve all been there — scrolling, waiting, stressing. But when anxiety builds, what we actually need is to step away. Even just five minutes of intentional rest can reset your mind and help you get back to prepping with more clarity.
Breaking the Doomscrolling Cycle
Doomscrolling gives the illusion of control, but it really ramps up anxiety. To break the cycle, set specific times to check for updates — maybe once every hour or two. Use a timer to remind yourself to step away. Apps like Nixle or Weather Underground can deliver critical alerts, so you won’t miss important updates but can avoid getting lost in a stream of news.
If you’re prepping with family or friends, delegate the responsibility of checking the news. Take turns monitoring updates and reporting back, giving each person a mental break to focus on other tasks or recharge.
Practical Breaks to Recharge
Taking breaks might feel impossible during storm prep, but they’re essential for keeping your mind clear. The good news? Breaks can be integrated into what you’re already doing.
Pair Breaks with Tasks: While you’re packing your emergency kit or organizing supplies, listen to calming music, a podcast, or even a short meditation. It helps your mind relax while keeping your hands busy, turning stressful tasks into more manageable ones.
Mindfulness in Motion: You don’t need to stop moving to be mindful. Practice simple breathing techniques as you work. Take a slow, deep breath each time you place an item into your bag, or exhale deeply after completing a task. These little moments of mindfulness can ground you while keeping things on track.
Tactile Grounding Techniques: When anxiety spikes, try engaging your senses with something physical. Carry a small item, like a smooth stone or textured fabric, and focus on its texture or temperature in your hand. This can bring you back to the present moment when stress starts to feel overwhelming.
Managing News Without Feeling Overwhelmed
Staying informed is important, but constant updates can add to your stress. Here’s how to stay on top of the news without letting it consume you:
Set Clear Times for News Checks: Instead of constantly refreshing, try checking for updates at specific intervals — say every hour or two. This gives your mind a break and reduces the pressure of staying glued to your phone.
Delegate News Updates: If you’re preparing with others, take turns checking the news and reporting back to the group. This lets everyone focus on tasks or take a break without worrying about missing anything important.
Use Apps for Critical Alerts: Set up apps like Nixle to send notifications for critical updates, like evacuation orders. This way, you’ll get the information you need without constantly scrolling through non-essential updates.
Handling Anxiety in High-Stress Moments
Storm prep can be mentally exhausting, especially when you’re making big decisions. Here’s how to manage your anxiety in high-stakes moments:
Breathe Before Big Decisions: Whether you’re deciding whether to evacuate or rushing through last-minute tasks, pause and take a few deep breaths. Inhale for four seconds, hold for four, and exhale slowly. This quick reset helps calm your mind and gives you clarity before making a decision.
Break Tasks Into Smaller Steps: If your to-do list feels overwhelming, break it down into manageable chunks. Focus on what you can accomplish in the next 10 or 15 minutes. For example, instead of “prep the house,” break it into steps like “gather batteries,” “secure windows,” and “pack essentials.” Tackling smaller tasks gives you a sense of control and reduces stress.
Task Triaging: Sort your tasks into three categories: urgent (must be done now), important (needs to be done soon), and low-priority (can wait). This way, you’ll focus on what matters most and won’t feel paralyzed by the length of your list.
Create a Mental Roadmap for Decisions: If certain decisions, like whether to evacuate, make you anxious, create a mental roadmap ahead of time. Write down the key factors that will guide your decision — such as evacuation orders, the storm’s path, or advice from local authorities. This way, you’ll have a plan in place when the moment comes, reducing uncertainty and panic.
Managing Group Stress: Prepping with Family or Roommates
When you’re preparing for a storm with family or roommates, things can get tense. Here’s how to keep stress levels low and stay organized:
Assign Roles and Tasks: Clear communication is key. Assign specific roles based on people’s strengths. For example, one person can focus on securing windows while another gathers emergency supplies. This keeps things organized and prevents confusion.
Lead by Example: Stress is contagious, especially in group settings. Stay calm and grounded — your calmness will help set the tone for the rest of the group. Use breathing techniques or tactile grounding exercises to center yourself, and others will follow suit.
Take Group Breaks: Encourage everyone to take short breaks together. Just five minutes to pause, stretch, or share a quick laugh can reset the group’s energy and reduce tension.
Letting Go of Guilt
It’s easy to feel guilty for taking breaks when there’s so much to do, but stepping away is not neglecting your responsibilities — it’s necessary for staying effective.
Breaks aren’t just for relaxation; they help you recharge and prevent burnout. If guilt creeps in, remind yourself that taking even a short break will make you sharper and more focused when you return. Taking care of your mental health in the middle of chaos is not indulgent — it’s responsible.
Staying Connected with Others
During stressful times, staying connected with friends and family can reduce anxiety for both you and them. Checking in with loved ones reminds you that you’re not alone. A simple text — “Thinking of you. How are you holding up?” — can go a long way in providing support.
If you want to organize a more meaningful connection, consider hosting a virtual check-in or group chat. Here’s how to make it more purposeful:
Offer Practical Support: Ask how they’re doing and offer any helpful resources or storm prep tips. Sometimes sharing information can ease stress for both of you.
Provide Emotional Support: Be a listening ear. Let them talk about how they’re feeling and validate their stress. Simple words like, “It’s okay to feel overwhelmed,” can go a long way in reassuring someone who’s anxious.
Use Humor to Lighten the Mood: A little humor can work wonders in a tense moment. Share a funny meme or video to break the tension. It might be just the mental break you both need.
Acknowledge Your Emotions: It’s Okay to Be Scared
Preparing for a storm isn’t just about logistics — it’s about managing fear and uncertainty. It’s normal to feel scared or anxious. Acknowledge those feelings. Fear is a natural response to the unknown, and naming it helps you process it.
It’s okay to be afraid. Once you acknowledge how you’re feeling, you can shift your focus to what you can control and take actionable steps forward.
Remember, you don’t need to have all the answers. Focus on what you can manage in the moment, and let go of what’s beyond your control.
Practical Strategies for Managing Panic and Fear
When fear or panic rises, here are a few techniques to help you manage those emotions:
Box Breathing: This breathing technique can calm your mind. Inhale for four seconds, hold for four, exhale for four, and pause for four before inhaling again. This rhythm helps slow racing thoughts and brings you back to center.
Visualization: When panic sets in, close your eyes and imagine a calm, safe space — like a beach or a quiet room. Engage your senses: what does it smell like, sound like, or feel like? By focusing on sensory details, you can create a mental escape that helps break the cycle of panic.
Mantra Repetition: In moments of high anxiety, repeating a simple mantra can provide stability. Something like, “I am prepared. I can handle this,” repeated to yourself, can anchor you when everything feels uncertain.
Conclusion: It’s Okay to Step Away
As Hurricane Milton approaches, it’s easy to feel like you need to stay “on” all the time. But constantly checking updates or rushing through tasks doesn’t make you more prepared — it just adds to your stress. Taking a short break, even for a few minutes, will help you stay sharp and focused when it matters most.
Let’s support each other through this. Reach out to your loved ones, take a deep breath, and remember: it’s okay to step away when things feel overwhelming. What’s your go-to “you” break when stress starts to rise? Share in the comments — I’d love to hear how you’re finding moments of calm in the chaos.
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