As you plan your celebrations for the upcoming 4th of July weekend, remember that fireworks and other loud noises can trigger distressing symptoms for individuals with PTSD. While PTSD can stem from a number of traumatic experiences – such as childhood abuse, serious accidents, and physical or sexual assault – one group commonly affected by fireworks is combat veterans.
Research shows that recent veterans have a higher risk of experiencing PTSD than the general population. According to the U.S Department of Veterans Affairs, PTSD affects:
- 11-20% of veterans who served in Operations Iraqi Freedom (OIF) and Enduring Freedom (OEF)
- 12% of Gulf War veterans
- 15% of Vietnam veterans
For combat veterans and other individuals with PTSD, fireworks and other explosions can bring back traumatic memories and trigger symptoms such as shaking, sweating, heart palpitations, and panic attacks.
If you or someone you know experiences PTSD, take these steps to reduce the risk of distressing symptoms during fireworks season.
1. Plan ahead
Anticipating the sound of fireworks can go a long way towards reducing the risk of being startled or caught off guard. If you’re comfortable having the conversation with your neighbors, ask them if they plan to set off fireworks in the neighborhood so that you can be prepared.
2. Create a calming environment
Wear earplugs or noise-canceling headphones during hours of heavy fireworks use. You can also try listening to calming music or using a white-noise machine in your home to help muffle the sounds. Surround yourself with things that help you feel calm and grounded. Emotional support animals and pets can help relieve stress, which can be helpful for people with PTSD.
3. Remind yourself that you’re safe
PTSD can trick the brain into thinking things are not what they seem. For some veterans with PTSD, loud explosions and blasts can make them feel like they’re back in a combat zone. Remind yourself where you are by repeating phrases such as: I’m safe, I’m at home, these are only fireworks. Repeat these words, out loud or in your head, as often as necessary. Practicing this technique before fireworks start can also be helpful, as it’s difficult to adopt a new coping skill while you’re feeling triggered.
4. Get away if possible
If you are expecting a lot of fireworks activity in your area, plan to spend the holiday away from the city. Rent a secluded cabin in the woods or on the beach so that you can relax and enjoy the calming effects of nature.
5. Schedule enjoyable activities during the holiday season
Wherever you spend the holiday weekend, be proactive about filling your time with activities that you can look forward to. Planning a cookout or movie night with friends or family can help offset any unpleasant feelings you experience during times of loud noise.
6. Accept your emotions
Many people with PTSD may attempt to avoid, push down, or deny their feelings. But this isn’t usually the best long-term strategy, and can lead to other problems, such as drug or alcohol abuse. Instead, try to stay present when you notice uncomfortable feelings arising. Learning how to stay present during triggering situations can help retrain your brain to be less reactive to them. Practice breathing deeply and slowly when you feel triggered, and repeat the phrases mentioned above. Remind yourself that your feelings are normal and they will pass.
7. Work towards healing
Less than half of veterans in need of mental health services receive any form of treatment, according to a study conducted by the RAND Center for Military Health Policy Research. The social stigma around mental illness within military communities prevents many veterans with PTSD from seeking professional help. More than 63% of veterans surveyed stated that seeking the help of a mental health professional would negatively impact their military or civilian careers. Lack of appointment availability and long waiting lists can also make it difficult for veterans to access care.
However, the use of telehealth services for behavioral health care has become more common following the COVID-19 pandemic. Not only does telehealth help make care accessible to more people – especially those in more rural areas where local providers may be in short supply – it also helps destigmatize mental health care. People are often more comfortable speaking with a provider from the comfort of their own home, and no longer have to worry about being seen entering a medical building.
In addition to working with a trauma-informed mental health professional, practices such as mindfulness meditation, art therapy, and regular exercise have been shown to help individuals with PTSD.
Sleep problems, including insomnia and nightmares, are also common among veterans with PTSD. One approach that may help people experiencing nightmares is dream rescripting, also known as Imagery Rehearsal Therapy (IRT). Dream rescripting involves revisiting the disturbing dream once awake and rewriting it in a way that makes it more positive. Research shows that many nightmare sufferers who rewrite their disturbing dreams find relief, even those diagnosed with PTSD.
Learn more about how dreams can help provide a path to healing by watching our free film Dreaming To Heal PTSD and Moral Injury.