Fireworks and PTSD: Tips to Stay Calm and Safe This Summer

As summer arrives, so do the celebratory sights and sounds of fireworks – especially around the Fourth of July. While many enjoy the bright displays and booming bursts of color, these loud and sudden noises can be triggering for those living with Post-Traumatic Stress Disorder (PTSD).

So, here are some practical and compassionate strategies to help you or a loved one feel safe and supported.

Communication Is Key

One of the most helpful first steps is communication. If you’re comfortable, speak with your neighbors and ask if they plan to set off fireworks. Knowing what to expect – and when – can make a big difference in how you prepare emotionally and physically.

Create a Self-Care Toolkit

Preparation can be empowering. A self-care toolkit can include items or activities that bring you calm, comfort, or joy. Some ideas:

• A playlist of soothing music
• Photos that make you smile or bring you peace
• Your favorite book or journal
• Sensory objects, like a soft blanket or calming essential oils
• Time with a pet who brings you comfort

Sound Protection and Soothing Alternatives

For many, the noise is the most difficult part. Here are a few ways to reduce the impact:

• Wear noise-canceling headphones or earplugs
• Play white noise or calming background sounds in your home
• Listen to music that grounds you and helps you feel safe

Creating a quiet, safe space inside your home – with closed windows, soft lighting, and familiar surroundings – can help reduce the overstimulation that fireworks may bring.

Practice Grounding Techniques

PTSD symptoms can feel overwhelming. Grounding strategies help reconnect you to the present moment when you feel triggered or anxious. Try this sensory-based grounding exercise, often called the “5-4-3-2-1” method:

• 5 things you can see – Look around and name five things you can see.
• 4 things you can hear – Listen carefully and name four distinct sounds.
• 3 things you can feel – Notice what your body is touching (your clothes, a pillow, etc.).
• 2 things you can smell – Find two scents, even subtle ones like hand lotion or flowers.
• 1 thing you're grateful for – Reflect on one thing you appreciate or feel thankful for in this moment.

Choose Comforting Distractions

Engage in positive activities that shift your focus and soothe your mind:

• Watch a comforting movie or show
• Do a calming craft or hobby like drawing or knitting
• Prepare a favorite meal
• Call or text a supportive friend

Even small moments of distraction can help reframe your experience and reinforce that you are safe.

You Are Not Alone

Living with PTSD can be isolating, but it's important to remember you are not alone. Whether you're supporting a loved one or managing your own triggers, these steps can help you navigate this season with greater confidence and care.

If you or someone you know needs additional support, Butler Hospital is here to help.