Managing Holiday Anxiety and Firework Stress

Fulton Family Psychiatry
Jul 3
2 min read

Managing Holiday Anxiety and Firework Stress: Tips from Fulton Family Psychiatry

The holidays can be a time of joy, connection, and celebration—but for many, they can also bring about heightened anxiety and stress. We understand that events like Fourth of July celebrations, with the fireworks, crowds, and disruptions to routine—can be especially triggering for individuals living with anxiety, PTSD, sensory sensitivities, or neurodivergent conditions.

If you or a loved one feels overwhelmed this time of year, you are not alone!!!

Here are some strategies to help you cope and feel more in control.

1. Plan Ahead and Set Boundaries

Knowing what to expect can reduce anxiety.

Look up local firework schedules so you’re not caught off guard. Apps and town websites often post times in advance.
If you’re attending an event, create an exit plan in case it becomes overstimulating.
It’s okay to say no to invitations or only attend parts of a gathering that feel manageable.

2. Prepare Your Environment

Your physical space can be a safe haven.

Noise-canceling headphones or soft earplugs can help dull firework booms.
Try playing soothing background noise (like a fan, white noise machine, or calming music).
Use weighted blankets, aromatherapy, or low lighting to create a grounding atmosphere indoors.

3. Practice Grounding Techniques

Grounding can redirect your focus away from anxious thoughts.

5-4-3-2-1 technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Try deep breathing exercises, such as box breathing: inhale 4 seconds, hold 4, exhale 4, hold 4.
Consider gentle movement like stretching or a short walk to release nervous energy.

4. Talk About It

You don’t have to keep your anxiety to yourself.

Let your friends and family know what you need to feel comfortable—whether it’s skipping the fireworks or needing a quiet space.
If you’re a parent, talk to your children about what fireworks are, what to expect, and reassure them that it’s okay to be scared or overwhelmed.

5. Support Children and Pets Too

Many kids and animals feel extra-sensitive to fireworks.

Create a “quiet zone” at home with their favorite blankets, toys, or activities.
Use calm, reassuring language with children; allow them to ask questions and express feelings.
For pets, keep them indoors, close windows, and consider safe calming products or vet-recommended solutions.

6. Know When to Seek Help

If anxiety becomes unmanageable or is interfering with daily life, it’s okay to ask for help.

At Fulton Family Psychiatry, we offer supportive and judgment-free care for individuals and families navigating stress, anxiety, trauma, and more. Whether you need coping tools, medication management, or a space to process what you’re feeling, we’re here for you.

You're Not Alone

Anxiety during the holidays is more common than most people realize. Whether it’s the unpredictability of fireworks or the pressure to attend social gatherings, your feelings are valid. With preparation, compassion, and support, you can enjoy this season in a way that feels right for you. If you need additional support, schedule a time to see us!

From all of us at Fulton Family Psychiatry, we wish you a safe, calm, and meaningful Fourth of July.