11 practical ideas to manage anxiety from fireworks

| Healthy You | Mental Health

Father hugs young son while a fireworks display goes on in the background

Try these strategies to calm your mind and body.

“Boom! Crackle! Swoooooop! Fizzzzt!”

Roman candles, pinwheels and sparklers can add excitement to holiday celebrations. But fireworks aren’t for everyone. 

Your average Fourth of July or New Year’s Eve display can stir up anxiety in people — and pets. If you don’t enjoy the sudden noises, bright lights and unexpected movements that come with fireworks, here are 11 ways to cope.

These tips draw on advice that John Lipkin, MD, a PeaceHealth psychiatrist in Eugene, Oregon, gives to military veterans. Many vets find that fireworks activate their post-traumatic stress disorder.

  1. Talk to your neighbors. Ask them to let you know in advance if they plan to set off fireworks. If so, make plans to be away from home during their DIY display.
  2. Create a self-care kit. Use positive things for distraction and comfort. Look through joyful photographs. Listen to soothing music. Enjoy calming scents like lavender or peppermint.
  3. Spend time with fur family. Most pets don't like the unpredictable sounds, sights and smells of fireworks either. Spend time playing with or grooming them and you'll both feel better.
  4. Cover your ears. Noise-canceling headphones or earplugs are a great way to turn down the volume. You can also listen to music, audiobooks, white noise or nature sounds to stay calm.
  5. Block the light. If the brightness from a fireworks display bothers you, darken your room by closing the blinds or curtains. An eye mask is another option, if you prefer.
  6. Plan a getaway. If possible, go somewhere quieter to observe the holiday. You might be more comfortable watching small-town fireworks from afar, or getting out in nature with friends.
  7. Use relaxation techniques. Use mindfulness exercises like deep breathing or focusing on sensations that make you feel safe and supported. Keep your back against a wall or chair. Feel the solid support of the ground under your feet.
  8. Activate your senses. One way to bring your attention to details other than the fireworks is with the 5-4-3-2-1 exercise. Identify five things you see, four you hear, three you feel, two you smell and one you’re grateful for. If you're up for it, mindful eating also can help you stay calm. Try it with a piece of fruit. Notice its look, texture, fragrance and flavor. Savor each bite.
  9. Try an app. Digital tools can help you manage anxiety through visualization, meditation, journaling and more. Look for one developed by mental health experts. Virtual Hope Box and MindShift are a few examples.
  10. Accept your reactions. Don't get embarrassed or ashamed if you feel scared or anxious. It's normal to feel startled by loud noises and bright lights. Remind yourself that you are safe, and this is a temporary situation.
  11. Reach out for support. If you still feel anxious, a mental health professional can help not only during fireworks, but year ’round.
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