Staff Reports
In the United States, people use fireworks to celebrate various major events and holidays, including weddings, festivals, New Year’s, and the Fourth of July.
However, for many, bright lights, loud noises, and the smell of smoke may cause distress and trigger unwanted memories. According to the U.S. Department of Veteran Affairs, fireworks can be a trauma reminder for those who served in combat or went through a fire, explosion, or gun violence.
According to the Mayo Clinic, post-traumatic stress disorder (PTSD) is a mental health condition that's triggered by a terrifying event by either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares, severe anxiety, or uncontrollable thoughts about the event.
If someone you know or care about might find fireworks triggering, the VA’s National Center for PTSD offers ways to show your support:
- Ask the person if there is anything you can do
- Offer words of support, such as: "You are safe” or “I am here with you, now."
- Help the person remember the present environment: "You are at a [party, concert, etc.], and it is safe here."
- Offer to do a breathing technique or mindfulness activity in the moment
For those hosting an event that will include fireworks, below are a few ways to check in with guests who might be impacted:
- Consider the meaning and value of using fireworks versus other alternatives, like sparklers or light shows.
- If possible, ask guests if fireworks are a difficult reminder.
- Notify guests ahead of time if fireworks are a part of the celebration.
- Set a specific time for (or announce the start of) fireworks, so guests can plan for their own needs.
- Center activities around themes other than loud fireworks.
- Create space so that guests can be in small groups rather than a large crowd.
- Show compassion—choose the celebration you want while also respecting the decisions others make for self-care.
Although fireworks might be unavoidable at some major events, like the Fourth of July, the VA offers additional tips for those who find fireworks affect their mental health:
- For Veterans, focus on the meaning of military-related holidays that supports self-care.
- Read about an event or ask a host to learn if fireworks will be included in the celebration and the timing of them.
- Talk with someone close to you about your concerns and invite them along.
- Prior to the event, work on self-care, such as good sleep, breathing techniques, journaling, mindfulness, and limiting alcohol.
- Consider bringing earplugs or headphones.
- Pause to remind yourself that you are safe, even if the memories create a sense of danger.
- Focus on skills and techniques to ground you in the present moment:
- Try box breathing: 4 counts inhale, 4 counts hold, 4 counts exhale, 4 counts hold, repeat.
- Be mindful. Notice what you feel without judging or reacting, like eating a sour candy or spicy food and focusing on that sensation.
- Use the Mindfulness Coach mobile app.
- Remind yourself that this moment is temporary.
- Veterans might remind themselves that it took time to train themselves to be on alert to all threats, and it will take time to re-train themselves to not be on high alert when there is no threat.
