Coping with Fireworks Anxiety

As we prepare to celebrate the Fourth of July, many of us look forward to cookouts, family gatherings, and fireworks lighting up the sky. But for some, those bright bursts of celebration can bring on something else entirely—anxiety.

While we often think about how fireworks affect pets, it’s important to remember that people can be sensitive to them, too. The loud, sudden noises and flashing lights can trigger distress, particularly for those with anxiety, PTSD, or sensory processing challenges.

“Fireworks can create a sensory experience that feels overwhelming and unpredictable,” says Jordan Yarborough Myers, therapist at Modern Minds. “What’s meant to be celebratory can become a source of real discomfort for many.”

If you or someone you know tends to feel uneasy during fireworks, here are five gentle strategies to support wellbeing this holiday:

1. Create a Calm Space

Designate a quiet room in your home where you can retreat when needed. Soft lighting, cozy blankets, and calming music can help signal safety to your nervous system.

2. Use Earplugs or Noise-Canceling Headphones

These tools can help muffle the intensity of the booms and keep you from feeling overstimulated.

3. Practice Deep Breathing

Try slow, rhythmic breathing to ease your body’s stress response. A simple inhale for four counts, hold for four, exhale for four can bring a surprising sense of calm.

4. Stay Connected

Reach out to someone who understands—whether it’s a friend, family member, or mental health professional. “Connection can ground us when anxiety starts to spiral,” Myers notes.

5. Distract and Engage

Focus your attention on something soothing or enjoyable: a favorite movie, a creative project, or a good book. Healthy distraction can be a powerful way to stay regulated.

It’s okay to prioritize your mental health during the holiday. There’s no right or wrong way to celebrate—just the way that feels right for you.

Wishing you a safe and peaceful Fourth of July, however you choose to spend it.