
Fireworks light up the sky with brilliant colors and booming sounds, creating a spectacle that many find exhilarating and joyous. However, for some, these same fireworks can evoke feelings of fear, agitation, anxiety, and even terror. Anyone with a dog can see their discomfort during fireworks however, the same courtesy may not be shown to children and adults who may feel panic and terror during firework displays.
Fireworks can activate the nervous system in several ways. The loud bangs and bright flashes can trigger the body's "fight or flight" response, leading to increased heart rate, rapid breathing, and heightened alertness. This activation of the sympathetic nervous system is a natural reaction to what the brain perceives as a threat.
Sensing Your Body's Reactions
Understanding how your body responds to the stress of fireworks is the first step in managing your reactions. Here are some non-verbal cues to look out for:
Increased Heart Rate: Feel your pulse or notice if your heart feels like it's racing.
Rapid Breathing: Pay attention to whether you're breathing faster or more shallowly than usual.
Muscle Tension: Notice if your muscles, especially in your neck, shoulders, or back, feel tight or tense.
Sweating: Observe if you're sweating more than usual, even if the temperature hasn't changed.
Stomach Issues: Be aware of any feelings of nausea or butterflies in your stomach.
Behavioral Shifts
Fireworks can also lead to noticeable changes in behavior, including:
Avoidance: You may find yourself avoiding situations where fireworks might be present or seeking to leave environments where they are being used. Substance and behavioral addiction or use may increase to cope.
Agitation: Feeling irritable or on edge, especially when anticipating or hearing fireworks.
Anxiety: Experiencing heightened worry or fear, sometimes even days before an expected fireworks event.
Reducing Nervous System Activation
If you find that fireworks are causing significant distress, there are several strategies you can use to diagnose and reduce your nervous system activation:
Grounding Techniques: Engage your 5 senses (smell, touch, taste, sight and hear) to bring yourself back to the present moment. For example, focus on the sensation of your feet on the ground or the feeling of an object in your hand. Find a healthy distraction such as a good book, video game, tv show or movie.
Breathing Exercises: Practice deep, slow breathing from the stomach to activate the parasympathetic nervous system, which helps calm the body. Try inhaling for a count of four, holding for four, exhaling for four, and pausing for four. Try having a longer exhale than inhale.
Progressive Muscle Relaxation: Systematically tense and then relax different muscle groups in your body, starting from your toes and working your way up to your head.
Mindfulness Meditation: Focus on your breath, bodily sensations, or a mantra to help reduce stress and bring your awareness to the present moment.
Therapeutic Support: Working with a licensed therapist, especially one certified in techniques like EMDR, can help process and reduce the emotional impact of traumatic memories associated with fireworks. This can increase your ability to tolerate and even enjoy fireworks over time. To schedule a session, click here.
Tools to Cope with Fireworks
If fireworks are a source of distress, there are several strategies and tools that can help manage the anxiety and discomfort they may cause:
Earplugs: Using earplugs, such as standard earplugs or Loop earplugs that can control the decibel level you hear, can significantly reduce the volume of loud noises without completely blocking out sound, making the experience more tolerable and even enjoyable.
White Noise Machines: Using a white noise machine can help drown out the sound of fireworks, creating a more consistent and calming auditory environment.
Eye Movement Desensitization and Reprocessing (EMDR): Working with a licensed therapist certified in EMDR can help process and reduce the emotional impact of traumatic memories associated with fireworks, increasing the ability to tolerate and even enjoy fireworks over time. To schedule a session, click here.
Exposure Therapy: Gradual exposure to the sounds and sights of fireworks in a controlled and safe environment can help desensitize individuals over time, reducing their overall anxiety response.
Safety Plan: Develop a safety plan beforehand for when you need to step out of a situation where fireworks are present. This can include identifying safe spaces in a home or building where the volume might be lower or more manageable. Plan a time and accountability partners so that you leave before the fireworks go off.
Safe Word: Establish a safe word with yourself, friends, and children that can be used to indicate when fireworks become too overwhelming. This allows for immediate action to provide comfort and safety.
Being Mindful of Others
Understanding and acknowledging that fireworks can be distressing for some people, especially children, is crucial for fostering a compassionate community. Here are some ways to be more mindful of those who are reactive to fireworks:
Inform in Advance: If you're planning a fireworks display, inform your neighbors and community members in advance. This allows those who are sensitive to prepare or make alternative arrangements.
Offer Support: Reach out to friends or family members who may be affected by fireworks. Offer them a quiet space or an invitation to join you in a setting where they feel safe and comfortable.
Provide Ear Protection: If you know someone who struggles with loud noises, consider offering them earplugs or noise-canceling headphones.
Create Safe Spaces: During public fireworks events, advocate for designated quiet zones where people can enjoy the visual spectacle without the overwhelming noise. Provide a non-judgemental approach informing guests that they can leave at anytime, without needing to say goodbye.
Conclusion
Understanding that fireworks can be both joyous and terrifying depending on personal experiences is essential for creating a compassionate and inclusive community. By utilizing tools such as earplugs, white noise machines, EMDR, exposure therapy, and safety plans, individuals can find ways to cope and even enjoy the festivities. Always remember, it's okay to seek support and use strategies that work best for your well-being. And by being mindful of others, we can ensure that everyone feels safe and included during these celebrations. To schedule a session with a licensed mental health counselor, click here.
Lowther Counseling Services, www.LowtherCS.com, 2024
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