The loud noises, bright flashes, and pungent scent of gunpowder that accompany fireworks can be a trigger for people who have served in the military, are refugees of war, participated in protests, or survived a natural disaster, to name a few of the groups who may struggle this weekend. For some, these aerial explosions can trigger a full-body response, ranging from heightened anxiety to complete dissociation and hallucinations. This doesn’t mean that somebody with PTSD cannot or will not be able to enjoy life during firework season. Avoiding the ubiquitous pyrotechnics altogether, after all, isn’t a long-term solution. What will make it easier is if they and those around them take a couple extra steps to ensure the long weekend is more pleasant than not. Hoff also recommends looking at the National Center for PTSD’s website, which has a wealth of information for the public, including screening questions you can bring to your doctor if you think you might have undiagnosed PTSD. You can also try to practice some deep breathing. “Just doing five slow deep breaths will do wonders for calming, and you don’t need any fancy gizmos or instruction,” says Hoff. Other helpful grounding techniques include the 5-4-3-2-1 exercise: in your head, list five things you can see, four things you can hear, three things you can feel, two things you can smell, and one positive thought, she explains. [Related on PopSci+: Can tripping on ketamine cure PTSD? I decided to try.] Even a simple phone call can be a positive coping mechanism—Weiss specifically recommends making a list of friends and family members you can dial up during the day for emotional support. Heck, maybe just hang out with your dog in the bathtub. “Having a friendly animal around in a safe space may be just the ticket, and if you are calming your dog down, you might be a little distracted from your own anxiety,” says Hoff. “As you might expect, there are no easy or simple tricks that friends or family should try,” says Black. “Because PTSD symptoms are complex and can be unpredictable, little tricks can—and often will—backfire.” You can help by asking your loved one how much or how little they want to be involved in fireworks-related festivities, by listening without judgment even if you can’t fully understand their needs, and by respecting and supporting their choices about how much or how little they want to do, says Black. Let them take the lead. And as always, if you or someone around you is experiencing a crisis or is feeling suicidal, contact the national suicide hotline or the Veterans Crisis Line for Veterans at 1-800-273-8255. Telephone, text, and chat options are available 24/7.
