Six Ways to Support Veterans During Fireworks Season
For many people, fireworks are associated with celebration, excitement and enjoyment. The colourful displays, loud explosions and familiar sounds of Bonfire Night can evoke feelings of nostalgia, anticipation and wonder. However, for some veterans, this time of year can be considerably more difficult. What is experienced by one person as an enjoyable evening can, for another, trigger intense anxiety, heightened alertness, distressing memories and, at times, the feeling of being transported back to a warzone.
It can be difficult for those who have not experienced military conflict to appreciate just how powerful these reactions can be. The sudden explosions, sharp whistles, flashes of light and lingering smell of smoke can bear an uncomfortable resemblance to the sights, sounds and smells of warfare. A firework exploding unexpectedly overhead may be enough to activate a powerful survival response, even when the individual knows intellectually that they are not in danger.
For veterans who have experienced combat or other traumatic events during military service, the brain and nervous system may have learned to remain particularly alert to potential threats. During deployment, this heightened awareness is not only understandable but necessary. Being able to detect subtle changes in the environment, recognise potential threats and respond quickly can be essential to survival. The difficulty is that these protective responses do not necessarily switch off when someone leaves the military or returns to civilian life.
This is one of the things that can make fireworks season so challenging. The brain does not always distinguish between a sound that resembles a previous threat and an actual threat in the present. A sudden bang can activate the same physiological responses that were once necessary in a combat environment. The heart may begin to race, breathing can become rapid and shallow, muscles tense, and attention becomes fixed on identifying where the next explosion might come from. Some people experience intense fear, whilst others describe feeling angry, irritable, agitated or disconnected from their surroundings. For those with PTSD, fireworks can also trigger intrusive memories, nightmares or flashbacks.
Importantly, these reactions are not a sign of weakness, nor do they mean that someone has failed to move on from their military experiences. They are understandable responses from a nervous system that has learned to prioritise survival. Knowing that a firework is not a mortar or an incoming rocket does not necessarily prevent the body from reacting as though it is.
Why fireworks can be so triggering
To understand why fireworks can have such a significant psychological and physiological impact, it helps to consider how the brain responds to perceived danger.
The brain has an inbuilt threat-detection system, which continually monitors the environment for anything that might indicate danger. One of the key structures involved is the amygdala, which acts rather like an internal alarm system. It is particularly sensitive to sudden or unexpected changes, including loud noises, unfamiliar sounds and movements in the environment.
When the brain detects something that resembles a previous threat, the amygdala can activate the body's survival response before the more conscious, rational parts of the brain have had an opportunity to assess what is happening. Adrenaline is released, the heart rate increases, breathing changes and the body prepares to respond. This is an automatic process, not a conscious decision.
For someone who has experienced trauma, this alarm system may be particularly sensitive. The brain has learned to associate certain sounds, smells and visual experiences with danger. It is therefore possible for fireworks to activate a response that feels remarkably similar to the original traumatic experience.
Another important part of this process involves the brain's ability to distinguish between past and present. Ordinarily, memories are stored with a sense of context and time. We can remember something frightening that happened years ago whilst recognising that it is no longer happening. However, traumatic memories can be experienced differently. Rather than feeling like something that happened in the past, they can return through fragments of sound, images, bodily sensations and emotions that feel immediate and present.
This helps explain why a veteran might intellectually understand that they are sitting in their living room, surrounded by family, whilst simultaneously feeling as though they are back on deployment. The rational knowledge of being safe and the physiological experience of feeling under threat can exist alongside one another.
If you would like to understand more about the neurological processes involved, you may also find my article, What Actually Happens in the Brain During Trauma?, helpful.
Having spent a significant part of my working life supporting veterans, I have been fortunate enough to hear many personal accounts of how individuals experience fireworks season. I have also learnt that there is no single approach that works for everyone. What one person finds reassuring may be unhelpful for another, and strategies that work on one occasion may not necessarily work on another.
The following suggestions are drawn from my clinical experience and conversations with veterans about the things they have found helpful. They are not intended to remove every difficult feeling or prevent every trauma response. Rather, they offer some practical ways of helping the brain and body reconnect with the present, manage heightened arousal and feel a little safer during a potentially difficult time of year.
Six ways to support yourself during fireworks season
1. Spend time with people you trust
There can be something particularly reassuring about being around people who understand your experiences and recognise what might be happening when you become distressed. Having to explain or justify your reactions can add another layer of pressure, particularly when you are already feeling overwhelmed.
Spending time with a partner, family member or trusted friend can help reduce feelings of isolation and provide an opportunity for reassurance and connection. Sometimes, simply knowing that someone understands why you might react to a sudden noise can make the experience feel more manageable.
There is also an important psychological process known as co-regulation. Our nervous systems are influenced by the people around us. When we spend time with someone who feels calm, predictable and emotionally available, their presence can help us regulate our own emotional and physiological responses. This does not mean that another person can simply make the distress disappear, but feeling understood and supported can help reduce the sense of having to manage everything alone.
It can be helpful to speak to those close to you before fireworks season begins. Let them know what you might experience, what tends to help and what you would prefer them to avoid. For example, you might find it reassuring for someone to sit with you, whilst another person might prefer some quiet space and less conversation.
There is no right or wrong way to approach this. The important thing is that you feel able to communicate your needs without feeling judged.
2. Reconnect with the present through grounding
When a firework triggers a trauma response, it can become difficult to distinguish between what is happening now and what your body remembers from the past. Grounding techniques can help bring your attention back to your immediate surroundings and reinforce your awareness of where you are.
One particularly useful approach is to orientate yourself to time and place. This involves deliberately noticing and verbalising information about your current environment. Although it might initially feel a little unusual, speaking these things aloud can help engage the parts of the brain involved in reasoning, memory and contextual awareness.
For example, you might try saying:
I am at home, in my living room. I am not in a military compound.
I am in [your town or location], in the UK.
Today is [the date] and the time is [the time].
I am wearing my own clothes. I am not wearing military uniform or equipment.
I can feel my feet on the floor and the chair supporting my body.
The sounds I can hear are fireworks. I am at home, and I am in the present.
You might also find it helpful to look around the room and identify familiar objects. Notice their colours, shapes and textures. Pay attention to the temperature of the room, the furniture around you and the sounds that are not related to fireworks.
The intention is not to convince yourself that you should not be frightened. Nor is it to argue with the feelings that are arising. Instead, you are gently providing your brain with information about the present, helping it to recognise that the current environment is different from the one in which the original traumatic experiences occurred.
If saying that you are safe feels difficult or untrue in the moment, you do not need to force yourself to say it. You might find it more helpful to say, "I am at home. I can see my surroundings. I know where I am, even though my body is feeling frightened."
Grounding is not about making the reaction disappear immediately. It is about gradually strengthening your connection with the present.
3. Use familiar smells and sensory experiences
Our sense of smell has a particularly powerful relationship with memory and emotion. Unlike some other sensory experiences, smells can evoke vivid emotional and autobiographical memories, sometimes before we have consciously recognised what we are remembering.
This can work in both directions. Certain smells may bring back distressing memories associated with military service, whilst others can help reconnect us with familiar, reassuring experiences.
I have known veterans to carry particular scents with them that help them feel grounded. These have ranged from smelling salts and Tiger Balm to a handkerchief carrying the familiar smell of a much-loved horse or a partner's perfume. Others have found lavender oil or familiar household smells helpful.
The important thing is to identify something that has a positive or reassuring association for you. It might be the smell of freshly brewed coffee, a particular aftershave, a favourite candle or a familiar scent associated with home.
You could also combine this with another comforting sensory experience. Making a hot chocolate, holding a warm mug, wrapping yourself in a familiar blanket or spending time with a pet can all provide opportunities to reconnect with the present through your senses.
It is worth remembering that smells can also act as triggers. If a particular scent brings back unwanted memories or makes you feel more distressed, there is no need to persist with it. The aim is to find sensory experiences that feel comforting and familiar, rather than introducing another potential trigger.
4. Regulate your breathing
When the brain perceives danger, the body automatically prepares for action. Breathing often becomes quicker and shallower, the heart rate increases and muscles become tense. These changes are part of the body's natural survival response, but they can also intensify feelings of anxiety and panic.
One way of helping the body settle is through gentle, controlled breathing.
I appreciate that being told to breathe when you are already feeling overwhelmed can sometimes sound frustrating. It is also important to recognise that focusing on breathing does not feel comfortable for everyone, particularly those who experience panic or trauma-related sensations in their chest. However, when it feels manageable, slowing the breath and allowing the out-breath to become slightly longer than the in-breath can help reduce physiological arousal.
You could try the following:
Breathe in gently through your nose for a count of four.
Allow the breath to pause naturally for a moment, without forcing yourself to hold it.
Breathe out slowly for a count of five or six.
Repeat for a few cycles, allowing your breathing to become comfortable and unforced.
The emphasis here is on gentle breathing rather than taking particularly deep breaths. Forcing yourself to take large breaths can sometimes make feelings of dizziness or panic worse.
If concentrating on your breathing increases your distress, try another grounding technique instead. You might find it easier to focus on the feeling of your feet against the floor or the sensation of holding a warm object.
For more information about how breathing influences our nervous system and emotional regulation, you may find my article, The Importance of Breathing, helpful.
5. Move your body and release some of the tension
Trauma is not experienced solely through thoughts and memories. It is also experienced physically. When the nervous system detects danger, the body prepares for action. Muscles tense, adrenaline is released and energy is mobilised in preparation for fighting, escaping or protecting ourselves.
Sometimes, when we are feeling particularly activated, we can become physically restless, tense or agitated. Other times, we might feel frozen, heavy or disconnected from our bodies.
Gentle movement can provide an opportunity to reconnect with the physical environment and release some of the tension associated with heightened arousal. This does not mean that you need to undertake an intensive workout or force yourself to exercise when you are already distressed. Rather, consider what kind of movement feels comfortable and helpful for you.
You might try walking around the room, stretching your shoulders, rolling your neck gently, moving your arms or going for a short walk somewhere you feel comfortable. Some people find more vigorous exercise helpful, particularly if they experience a build-up of physical energy or agitation. Others prefer slower, more deliberate movements.
Pay attention to how your body responds. If movement helps you feel more settled, continue. If it increases your distress or makes you feel less grounded, try something gentler.
The intention is to give your body an opportunity to move out of a heightened state of activation and reconnect with the present, rather than feeling trapped in a cycle of tension and anticipation.
6. Plan ahead and give yourself permission to step away
One of the difficulties with fireworks is their unpredictability. Unlike a planned event, fireworks can be heard unexpectedly, sometimes for several weeks around Bonfire Night, and often without warning. This can leave people feeling as though they need to remain constantly alert, anticipating when the next loud noise might occur.
Planning ahead can help restore a sense of control. If you know that fireworks are likely to be particularly difficult, consider what you can put in place to make the evening more manageable. This might include checking whether local firework displays are taking place, choosing to stay indoors, closing windows and curtains, using ear defenders or noise-cancelling headphones, and putting on familiar music, a television programme or a film. Some people find white noise or other consistent background sounds helpful in reducing the impact of sudden bangs.
It can also be useful to identify a quieter room in your home where you can spend time if things become overwhelming. Think about what you might want to have available there, such as a familiar blanket, a comforting drink, a book, music or something that helps you feel connected to the present.
Perhaps most importantly, give yourself permission to change your plans. You do not need to attend a firework display because friends or family are going, and you do not need to remain in an environment that is making you feel distressed simply to avoid disappointing someone.
There is a difference between avoiding everything that might trigger a trauma response and making a considered decision to look after yourself during a particularly challenging period. You are allowed to make choices that support your wellbeing.
How can family members and friends help?
Although much of this article has focused on strategies veterans can use themselves, it is equally important to recognise the role that partners, family members and friends can play.
It can be difficult to watch someone you care about become distressed, particularly when you do not fully understand what they are experiencing or know how to help. You might feel tempted to reassure them that the noises are only fireworks, encourage them to ignore what they are hearing or suggest that they try not to think about it. Whilst these responses are often well intentioned, they may not always be helpful.
Remember that the person experiencing the reaction may already know that the sounds are fireworks. The difficulty is that their nervous system is responding as though there is a threat. Repeatedly explaining that there is no danger may therefore have little impact on what they are feeling.
Instead, try to remain calm, patient and reassuring. Acknowledge that the experience is difficult without making the person feel that they are overreacting. Something as simple as, "I know this time of year can be difficult for you. I'm here if you need me," can be more helpful than trying to persuade them that there is nothing to worry about.
It is also worth asking what they would find most helpful. Some people appreciate conversation and distraction, whilst others prefer quiet companionship or time alone. Avoid assuming that physical contact will be reassuring. If someone is particularly startled or feeling unsafe, unexpected touch can sometimes increase their distress. Ask before approaching or touching them, and respect their preferences.
Finally, try not to take irritability, withdrawal or a need to leave an environment personally. These behaviours may reflect the person's attempt to manage an overwhelming physiological response rather than how they feel about the people around them.
Understanding, patience and a willingness to listen can make a considerable difference.
When might additional support be helpful?
For some veterans, the strategies described above may be enough to make fireworks season more manageable. For others, the intensity of their reactions may highlight that they are carrying unresolved trauma that deserves further attention and support.
If fireworks trigger particularly distressing flashbacks, intrusive memories, panic, dissociation or significant disruption to sleep and everyday functioning, it may be worth considering whether specialist psychological support would be helpful.
It is important to recognise that you do not need to wait until things become unbearable before seeking help. Nor do you need to have a formal diagnosis of PTSD to talk to someone about the psychological impact of your military experiences. Sometimes, simply having an opportunity to explore what is happening and understand why particular situations are so difficult can be a helpful starting point.
There are several ways to access support:
Combat Stress
Combat Stress provides specialist mental health support and treatment for veterans affected by psychological trauma arising from military service. Their free helpline is available 24 hours a day, 365 days a year, and offers confidential advice, emotional support and guidance about accessing their services.
Telephone: 0800 138 1619
Text: 07537 173 683
Email: helpline@combatstress.org.uk
NHS veteran mental health services
You can also speak to your GP about accessing specialist support through the NHS. Op COURAGE is the NHS mental health and wellbeing service for veterans, service leavers and reservists. It provides specialist assessment, treatment and support for people experiencing mental health difficulties associated with military service.
It is important to let your GP know that you are a veteran and ask them to ensure this is recorded in your medical records. Veterans may also be eligible for priority NHS treatment for health conditions related to their military service, although this is subject to clinical need and is not guaranteed.
Private specialist psychological support
Alternatively, you may wish to consider accessing psychological therapy privately with a clinician who has experience of working with military trauma and PTSD. Working with someone who understands the particular experiences and challenges associated with military service can be important, particularly when exploring traumatic memories and their ongoing impact.
A final thought
For veterans who find fireworks season difficult, it can sometimes feel as though the rest of the world is celebrating something that their own nervous system experiences as a threat. There can be a sense of frustration, isolation or even embarrassment about reacting to something that other people appear to enjoy without difficulty.
I think it is important to remember that these reactions make sense when we understand what the brain and body have experienced. A nervous system that has spent time learning to recognise danger cannot simply be instructed to switch off those protective responses. It takes time, repeated experiences of safety and, for some people, specialist therapeutic support to help the brain and body recognise that the threat has passed.
You do not need to judge yourself for finding this time of year difficult. You do not need to push yourself to attend events or pretend that the noise does not affect you. Equally, you do not have to manage the experience entirely on your own.
If you are a veteran, or someone supporting a veteran, I hope that some of the suggestions in this article offer a starting point for making fireworks season a little more manageable. Most importantly, I hope they help reinforce the message that these responses are understandable, that support is available, and that there is no shame in needing a little extra help.
If you would like to explore specialist psychological support for military trauma, PTSD or complex PTSD, you are welcome to contact me at drheatherdyson@gmail.com or through my website.
Comments