Managing PTSD on the Fourth of July
The Fourth of July is a time of picnics, parades, and fireworks. It is a traditional day of celebration, patriotism, and unity. However, amidst the cheers, sparkling lights, and booming sounds, some individuals face a different reality - one punctuated by fear, anxiety, and trauma. For those living with Post-Traumatic Stress Disorder (PTSD), such as veterans, survivors of war, witnesses of gun violence and other traumatic experiences, the Fourth of July can be an incredibly difficult time. The sound of fireworks may serve as triggers and reminders of past traumatic events. Explosions, noise, crowds, and multiple fireworks going off at once can raise anxiety and stress levels.
Understanding PTSD
PTSD is a trauma-related mental health condition that can develop after experiencing or witnessing a traumatic event. People with PTSD often experience intense, disturbing thoughts and feelings related to their traumatic experiences, long after the event has ended. It has a range of symptoms that can present differently from person to person. These can include flashbacks, nightmares, anxiety, depression, and intrusive thoughts. Other symptoms include:
Emotional distress in response to something that reminds you of the event (trigger)
Avoidance of things that remind you of the event - places, activities, people
Negative view of the world, others, and yourself
Withdrawal, isolation
Emotional numbness
Trouble with memory
Sense of hopelessness or powerlessness
Easily startled, on edge
Sleep and appetite disturbances
Guilt or shame
Trouble with mood and emotional regulation
Risk-seeking or self-destructive behavior
Trauma therapy or individual therapy greatly helps with coping with PTSD and overcoming your symptoms.
The Fourth of July and PTSD
People dealing with trauma, PTSD, anxiety disorders, or other mental health conditions may find the commotion around the Fourth of July particularly disturbing.
Fourth of July is a very sensory-loaded event. It affects your sense of sound, smell, and sight. The loud sounds and lights of fireworks can trigger painful memories and episodes for people living with PTSD. The explosive and unpredictable noises can also cause anxiety attacks or panic attacks. The crowds that are present at fourth of July events can cause anxiety and discomfort. The smell of smoke and sulphur, or flashes of light can also cause flashbacks and emotional distress. If you are already hyper-alert or hypervigilant to due trauma or PTSD, this could be a trying time for you.
Even if you do not attend an Independence Day event, you may still need to take care of yourself while at home. Remember that fireworks happen in more than one place, and can last for an extended duration of time. You may hear bangs and explosions from different locations sporadically throughout the evening. While community and city firework shows follow a schedule, personal fireworks, such as your neighbor’s, can go off at any time.
How to cope with PTSD on the Fourth of July
Know the plan as best you can
Reach out to your neighbors and let them know how fireworks can affect you. Ask them to let you know approximately when and if they plan to set off fireworks. If you are not comfortable doing this, ask a friend or family member to do it for you.
Boundaries
Have boundaries around what you are and are not willing to do on this day. Communicate clearly beforehand to those around you how the Fourth of July may affect you. If you are attending an event, find out what time fireworks will go off and have a set time to leave.
Prepare yourself
Figure out what will keep you calm during the Fourth of July. Prepare yourself. Have earphones ready if necessary. Remind yourself that you are safe, and that this is temporary. PTSD can trick your brain into entering fight-flight-freeze mode.
Preparing yourself also involves doing things to relax both before, during and after the evening. Try doing breathing exercises. Focused breathwork helps to distract your mind and calms down your nervous system. Meditation may be difficult in the moment, but you can try and establish a meditation practice in the weeks leading up to the Fourth of July. Meditation, along with mindfulness, can help keep you in the present moment and offer some relief from flashbacks and tough memories.
Create a sanctuary in your home for this time. Perhaps something that smells good, some comfort snacks, or a show that makes you laugh and feel good. Listen to music that calms you or that evokes good feelings and memories. Try putting on some white noise, such a fan, the sounds of the ocean, or rainfall.
Be self-compassionate
Try not to judge or criticize yourself for how you react. It is okay if on this day you are on edge, jumpier, or startle more easily. Take care of yourself and reach out for support when needed.
Reach out for support
PTSD counseling can be helpful in managing and overcoming PTSD. Encourage individuals with PTSD to seek professional assistance, and be supportive of their treatment process.
To find a PTSD therapist near you, click here. Our team of BIPOC therapists are experienced in a variety of therapeutic treatments. Contact us today for a free 15 minute consultation. We offer both in person and online therapy services in San Jose and all over California.
FAQs
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Individuals with PTSD are often at higher risk for other mental health problems, including depression, anxiety disorders, substance abuse, and suicidal thoughts.
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Encourage them to seek professional help if they haven't already. Learn about their triggers, acknowledge their feelings, and do not judge. You can also support them by learning about PTSD, offering emotional support, listening to them, and being understanding and patient.
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Children can get PTSD. It is diagnosed only if the symptoms persist for more than a month and have a negative impact on the child’s life and functioning. Children may exhibit different symptoms than adults. Some common symptoms include re-enacting the traumatic event, having nightmares, or experiencing disturbing memories.
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PTSD can develop either right after a traumatic experience, or it can occur weeks, months, or years after.