It is 2:42am. A few minutes ago, I was awoken out of a deep sleep by a very loud boom followed by the familiar crackling of fireworks that signify the start of what I call “the Fourth of July nightmare.” Every year around this time millions of people across the country will set off fireworks, and while most choose to wait until the actual night of the holiday in question, many get a jump on things and start days or even in the case of at least one of my old neighbors, weeks in advance. For most of us, the days prior to and after the Fourth of July will be filled with unexpected loud booms at all times of the night. The night of the Fourth of July these booms will likely go on for hours, some so distant they will merely be a minor annoyance, some so close we are sure our house will crumble around us.
I don’t know whether any of you have experienced being woken from a deep sleep by a loud noise but it’s unsettling at best. You are disoriented, your heart races, and for a second, before you get your bearings, you feel unsafe. But what if you increase that reaction by 100, what if it took you hours to get your bearings, convince yourself that you are safe and slow the pounding in your chest. Well for many, this is a reality.
The Fourth of July is often one of the worst days of the year for people struggling with trauma and PTSD. The loud, unexpected noises can send people into a constant state of arousal and hyper vigilance, making feel safe near impossible.[1] In fact fireworks in particular have a strong link to PTSD, causing - among other things - flashbacks, panic attacks, a racing heart so bad you may feel as if you are having a heart attack and much more.[2] For people with PTSD, this holiday is often a living nightmare.
When we think of trauma and the Fourth of July our minds naturally drift to veterans and survivors of gun violence. It’s only natural to think of these populations first, since fireworks sound like gun shots, it stands to reason that these populations would suffer the most. This isn’t necessarily untrue. Veterans and survivors of gun violence tend to suffer heightened PTSD symptoms during the fourth of July related to fireworks in particular.[3]Fireworks, especially in numbers like what we experience on the Fourth of July, can quickly transform any suburb in America into a war zone.
However, this holiday is not just torturous for veterans and victims of gun violence. Fireworks produce loud, unexpected noises and thus have the tendency to affect many people with PTSD, regardless of what trauma they initially suffered.[4] It doesn’t help that these loud noises often come during the night, the darkness only adding to the feeling of unsafety.[5] Victims of domestic violence, for example, often have to be hyper vigilant for their own safety, and the unexpected sounds of fireworks can add to this. In fact, in terms of hypervigilance, many people with PTSD are always on the lookout for danger, so much so that often their brains are so trained to see danger that danger is often or perceived even when the there is no danger.[6]. Hypervigilance can result in an increased startle reflex.[7] So for victims of domestic violence, it’s easy to see how someone who has been in a violent relationship could associate sudden loud bangs with anger and thus the threat of imminent abuse. When these loud noises are happening frequently, regardless of what they are caused by (like fireworks) it can trigger or worsen PTSD symptoms. This is true for anyone with PTSD as hypervigilance is a common symptom of the disorder.[8] Given this, fireworks and the loud, usually unexpected bangs that accompany them can affect anyone with PTSD.
But there’s another aspect that not many people, in my experience anyway, consider when it comes to victims of trauma and the Fourth of July. This is that, for many, the day is actually an anniversary of their trauma. Things like alcohol consumption, increased stress, extra time spent with family and friends and even financial concerns can actually cause more violent crime and thus more victims of domestic violence, sexual assault and other traumatic events.[9] Studies have found that domestic violence, sexual assault, gun violence, stabbing and assault and battery (among other crimes) occur more frequently on the Fourth of July.[10] Given this, it stands to reason that on top of dealing with the triggers that come with the holiday, such as fireworks, many people are also often remembering their trauma because it happened to them on the Fourth of July.
So, what can we do. Well, if you are a victim and struggle on this holiday there are many things you can do to try to ease your PTSD symptoms and overall stress. Things such as surrounding yourself with supportive people, wearing headphones or ear plugs, planning something special and comforting to do, using grounding skills and weighted blankets[11] or even going to stay at a hotel by the airport for the night (as fireworks cannot be set off near the airport) may help a little.[12] The most important thing, in my opinion, is to try not to be alone during this time. I am aware this is not always easy or possible but please seek support - even if it’s from a professional. PTSD on a normal day is lonely, it’s worse in the lead up to and during this holiday.
On the other hand, if you don’t not struggle with the Fourth of July but know someone who does, you can do things like asking them what they need, being aware of the potential triggers your loved one faces and supporting them or helping them avoid them. If you want to set off fireworks, invite the person as sometimes it can create some safety and control for the victim to know when the fireworks will be set off and be there to witness them (please note, this is very specific to the individual person, not all survivors will want this).[13]
Above all else though, if you struggle with the Fourth of July, know you are not alone. Many people with PTSD find the Fourth of July one of the most triggering times of the year.[14] If you are struggling and need help or support during this time you don’t have to do this alone. Please reach out to me. I can help.
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