V1P Blog Post: Coping with Fireworks

Coping with Fireworks on Guy Fawkes Night

October’s blog will focus on sharing some tips to cope with stress responses that veterans face throughout the Diwali and Guy Fawkes period. Veterans who experience noise-related difficulties on Guy Fawkes Night can become overwhelmed. It is important to note that you are not alone, and there are practical, evidence-based ways to prepare for and manage these difficulties.

Why Guy Fawkes Night Can Be Tough

- Loud, unpredictable bangs

- Flashing lights and sensory overload

- Reminders of past trauma

- Increased anxiety and isolation

Practical coping strategies

Break the stress up – a) plan for what could come up when hearing fireworks and what you’ll need to help, b) check in with yourself throughout (noticing thoughts, body sensations, emotions and behaviours), c) review how everything went, what worked or what would you try differently next time?
Practice relaxation strategies such as breathing or muscle relaxation (you can find lots of audios here - LD Star Audio Support - Lanarkshire Mind Matters NHS Lanarkshire)
Ground yourself. To bring yourself back in to the present, engage with your senses by listing 5 things that you can see, 4 things you can touch (and touching/describing them), 3 things you can hear (you might want to do 3 stetches if sound is too much), 2 things that you can smell (you can also visualise something and try to see what it smells like) and 1 thing you can taste (invite tastes in such as mints or sweeties).
Then v Now grounding. Some veterans, with support, find it useful to gently remind themselves of the difference between then and now. For example: This sound meant danger then, but now it is fireworks for celebration, people coming together and children enjoying the colours; I am at home and safe. This can help adjust the way we think about fireworks, which can alleviate discomfort and distress.
Manage your sound environment. Silence can make fireworks more jarring, use audios throughout the day and evening to help e.g. rain, ocean waves or soft music (Background Noises • Ambient Sounds • Relaxing Music | myNoise ®)
Strategic use of ear protection. Avoid overusing earplugs or headphones, this can maintain the distress overtime. If avoidance is becoming a main strategy, seek further support.
Focus your attention elsewhere. Take control of your attention and use your senses to do so, finding things to touch (soft blanket, smooth stone), smell (scented candles, hand creams), taste (mints, food you like), see (photos of people, places, farmland, mountains etc.) or move your body (Tai Chi or Yoga - Vinyasa flow yoga video - NHS or MSK Physiotherapy Tai Chi)
Stay connected with others. Social isolation makes fireworks more distressing. Let people know you may need support, talk to people who “get it”.
Be gentle with yourself; do not judge yourself for feeling this way. Notice what goes on in your head/body and give yourself the support you would give to someone you respect.

Other resources

If you are looking for further information, please access the following resources. These resources provide pre-recorded video support for veterans and helpful tips for how to cope with Fireworks.

Support for veterans during fireworks | Combat Stress (https://combatstress.org.uk/fireworks)

Tips on coping with fireworks | Combat Stress (https://combatstress.org.uk/tips-for-coping-during-fireworks)

If you feel that your difficulties are persisting and are becoming too overwhelming, please seek support from others. This might look like getting in touch with family, friends or other veteran peers. You can also speak with your GP and request a referral to psychology. In addition, there are people and organisations who are hoping to hear from you if you are in crisis:

Samaritans – Call 116 123
Combat Stress – Call 0800 138 1619
Breathing space – Call 0800 83 85 87
SHOUT (if you think texting would be better) – Text 85258
NHS 24 out of hours - Call 111