The 4th of July is a day of celebration, marked by fireworks, parades, and various festivities. While these events are joyous for many, they can be incredibly challenging for individuals with sensory processing challenges and trauma survivors. The loud noises, bright lights, and large crowds can easily trigger anxiety, stress, and even PTSD episodes. Here are some practical tips to help navigate this holiday with a greater sense of ease and comfort.
Be Proactive, Not Reactive – Have a Plan.
There is a reason we humans plan. Our brain has a tough time generating ideas when under stress, especially, traumatic stress. Physiologically, the oxygen that would normally be flowing to your prefrontal cortex (the part responsible for planning and organizing) is sent to the limbic system (the part responsible for the fight or flight response). This redirection of oxygen flow impacts our ability to access the part of the brain responsible for planning while under stress. Highly stressful situations literally make it hard for us to think!
Knowing what to expect and having a plan in place can significantly reduce anxiety in all situations. If you know you will be out and about on the holiday, research when and where fireworks displays, events or parades will occur. This information can help you avoid encountering triggering locations and identify low sensory environments nearby which you can access should you need to leave the highly populated area.
Consider creating a sensory space within your home to seek refuge in if things become overwhelming. Equip this space with calming activities and tools. Noise-canceling headphones, weighted blankets, soft pillows and blankets, and blackout curtains are products that can help create a comfortable place to retreat. Be sure to have a small bin stocked with markers, colored pencils, coloring books, sketch pad, calming music, and a favorite movie or television show in the space, too. Engaging fully in one of these activities can help redirect your focus and attention so that you forget about what is going on outside.
If attending a gathering with a child with sensory processing challenges inform the hosts about their sensory needs or triggers. This can foster understanding and ensure that accommodations are in place. Make a plan with your child ahead of time and ensure they understand the plan and how to obtain what they need. Help them select and pack sensory tools and activities to bring in a backpack and encourage them to use them if they start to feel overwhelmed.
Use Sensory Tools and Aids.
Sensory tools can make a significant difference in managing overstimulation. Consider incorporating the following:
Noise-Canceling Headphones: These can block out loud, sudden noises, making environments more manageable. There are so many affordable and discreet options on the market today.
Earplugs: A less conspicuous alternative to headphones, earplugs can also reduce the impact of loud sounds. We have had raving reviews from clients using the Loop brand ear plugs.
Sunglasses or Hats: Bright lights and flashing fireworks can be overwhelming. Sunglasses or a wide-brimmed hat can help mitigate this.
Fidget Toys: For some, having a small, tactile object to focus on can provide comfort and distraction from overwhelming stimuli.
Practice Makes Perfect – Rehearse Grounding Techniques In Advance.
Grounding techniques can help manage anxiety and keep you connected to the present moment. It is important to rehearse these in advance of the event, when you or your loved one are already feeling calm and regulated. Remember, the brain loves to do tasks for which it has developed muscle memory. Many of us repeat the behavior we don’t want to happen in a stressful scenario simply because we haven’t rehearsed what we do want to do in those moments.
Some effective grounding techniques include:
Deep Breathing: Practice deep, slow breaths to calm the nervous system. Techniques such as the 4-7-8 method (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) can be particularly helpful. When we teach deep breathing in sessions with kids, we will ask them to lay on the couch and place a balloon on their belly. Then we guide them to watch the balloon rise with their belly on the inhale, and fall on the exhale. The 4-4-4 method is a great lead-in to the 4-7-8 method and can be counted touching the tip of the thumb to each of the 4 fingers to count out the breaths. Sometimes this is called paced breathing.
Five Senses Exercise: Engage your senses by identifying 5 things you can see, 4 things you can touch, 3 things you can hear, two things you can smell, and one thing you can taste. This can help anchor you in the present moment. If the mind is focused on the present, it is not worried about the past or the future.
Progressive Muscle Relaxation: Tense and then slowly release different muscle groups in your body. This can help reduce physical tension and anxiety. It is helpful to tell yourself to notice the release of tension while you practice.
Guided Imagery: Imagine that your body is a tree. Try to feel or sense your feet growing roots of their soles into the ground. See how deep you can imagine these roots to be. Notice your bodily sensations as the roots get deeper, longer and stronger. Feel into that connection between the soles of your feet and the earth underneath them.
Set Your Boundaries – Honor Your Limits.
Perhaps most importantly, give yourself permission to set boundaries and honor them. It’s okay to skip certain events altogether or to leave early if you’re feeling overwhelmed. Your well-being should always take priority. Remember that it’s perfectly acceptable to celebrate in a way that feels safe and comfortable for you. For example, maybe you enjoy being at the beach during the day but you don’t feel comfortable to stay for fireworks because the traffic leaving afterward is overwhelming. Go to the beach and leave before sunset to beat the traffic.
The 4th of July can be a difficult day for a variety of reasons. By planning ahead, using sensory tools, practicing grounding techniques, modifying your environment, and honoring your limits, you can create a more manageable and enjoyable experience. Remember, coping strategies are highly individual-what works for one person may not work for another. The key is to find what helps you or your loved one feel safe and comfortable during this time of celebration.
If you need additional help managing feelings of overwhelm related to past trauma, we are here to help. Call or Text 239-297-7099 to schedule an intake appointment.