PTSD and fireworks: How to manage anxiety and support Veterans

Activities like these are commonplace across the nation when it comes to Fourth of July and New Year’s Eve. While many Americans eagerly await the cinematic firework displays and shows, there are some Americans who may avoid them.

For Veterans experiencing post-traumatic stress disorder (PTSD), fireworks can mimic combat situations. 

The repeated colorful flares and sudden bright flashes followed by loud explosions, trails of smoke, and the smell of burnt gunpowder as large crowds shout can become overwhelming, causing Veterans to relive some of their toughest moments. 

These reminders can cause Veterans to experience different reactions, ranging from mild anxiety to panic attacks, or even a flashback where they feel as though they are reliving the combat situation itself.

Watch Army Veteran Rebecca Miller recounted her own experiences with PTSD and explained how sightings and sounds that may be an everyday occurrence for civilians can serve as reminders that bring her back to Iraq.

Signs of distress

During the Fourth of July, Veterans with PTSD may experience: 

• Intense reactions to loud noises or bright flashes
• Feeling jumpy, on edge, or emotionally detached
• Flashbacks that make past trauma feel immediate
• Feeling unable to control surroundings
• Resorting to alcohol or drugs to dull unwanted memories

Even expected fireworks displays can lead to anxiety in the days or weeks leading up to the holiday.

Evidence-based techniques for PTSD and anxiety

Through proven research and treatment from VA's National Center for PTSD, Veterans can take several steps to manage their anxiety surrounding Fourth of July celebrations:

• Ask yourself if you want to attend: The most important piece when answering this question is that there is no wrong answer. It is the Veteran's decision whether they choose to participate or not.​

• Prepare ahead of time: Know where the event will be held, as well as the timing of events. Anticipate possible reactions and have go-to coping strategies, such as deep breathing or grounding techniques to re-orient to the present moment. 

• Bring earplugs: Reducing the noise level while protecting hearing can help reduce anxiety.

• Deep breathing: A simple yet effective technique that helps reduce heart rate, anxiety, and stress. Start by taking a slow breath in through the nose for four seconds, holding for four seconds, then exhaling slowly through the mouth for four seconds. Repeat these three steps for five to 10 minutes.

   

• Grounding: Use these techniques to help re-orient and refocus to the present moment.   
  • Apply a light amount of pressure to certain body parts to help refocus thoughts, feelings, and reduce anxiety. Common pressure points include the fold of skin between the thumb and index finger, the muscle above the collar bone, or even the ear lobe.

  • A second technique is called “room or environment scan." With this approach, simply take note of all the visible objects present and call them out by name. For example, “I see a painting on the wall. I see the fireplace. There is a plate and cup on the dining room table.” If outside, “I see lawn chairs where my husband and kids are sitting. There is a picnic table with food and drinks.”

     

• Limit alcohol: Limiting alcohol consumption helps the central nervous system stay grounded. 

   

• Plan an exit strategy: If the situation becomes overwhelming, then plan ahead of time and map out what to do if you decide to leave. It's crucial to have trusted and supportive friends in place, especially those who are understanding and will not be judgmental or critical, as these experiences can lead to feelings of embarrassment when they occur in front of others.

Watch Dr. Erica Barnes, PTSD program manager at VA Tennessee Valley Healthcare System, share insightful techniques to assist Veterans and community members.

Consideration from neighbors and friends

Neighbors and friends can help by being aware that for some, fireworks may cause stress. 

Reach out to let Veterans in your neighborhoods and communities know your plans so they can prepare (i.e., what time fireworks will start, where they will be located). Barnes recommends neighbors, friends, and families initiate the conversation.

"The goal is not to stop the fireworks and fun, but rather to allow those who are impacted the time and space they need to prepare," Barnes said.

PTSD treatment works

June 27 is National PTSD Awareness Day, and the month of June is observed as National PTSD Awareness Month. 

If you or someone you know has a strong reaction to fireworks or other PTSD triggers, these reactions are treatable. PTSD treatment works and can greatly reduce strong reactions and triggers.

• Evidence-based care: Talk to your health care team about a referral to the TVHS PTSD Clinic.
• VA’s PTSD Coach App: Download this free app to understand PTSD and track your symptoms.
• VA’s Mindfulness Coach: Download this free app to explore guided breathing and meditation sessions
• Veterans Crisis Line: If you or someone you know is experiencing a mental health crisis, call 988 and press 1, text 838255, or chat online at VeteransCrisisLine.net. Support is free, confidential, and available 24/7. Friends and family can call the Veterans Crisis Line; you do not have to be a Veteran to reach out for assistance.