What Arizonans can do when fireworks cause more fear than fun

Lydia Jones, LCSW

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While aerial and exploding fireworks such as rockets, firecrackers, skyrockets, bottle rockets, missile rockets and torpedoes are illegal in Arizona, Fourth of July revelers can legally use permissible ground-based fireworks from June 24 to July 6.

For a list of permissible items, when and where they can be used, visit your city, county or police/fire department websites.

Opinion

Booms, whimpers and wags: Fireworks aren’t a celebration for pets

Fireworks are a staple of the summer season and while they’re often part of holiday events or festive family gatherings, not everyone is excited to see or hear them. For some people, particularly those with PTSD, sensory processing disorders or certain phobias, the loud noises and sudden flashes can spike anxiety levels, causing fear, isolation or distress. 

However, with a bit of work and proactive planning, fireworks don’t have to sideline you from summer activities. Here are some strategies to help manage fireworks-related anxiety:

Consider using headphones or earplugs

Headphones and earplugs are portable and easy to carry, making them easy to bring along for public events or gatherings where fireworks may be present. Noise-canceling headphones can help make the sound more bearable, while allowing you to play your own calming music or white noise. 

Create a quiet space

Whether you’re out in public or staying home, carve out a quiet or tranquil area you can access if the noise becomes overwhelming. Consider adding a soft blanket, essential oils or other calming items to help promote relaxation. This is where it also pays to plan ahead. Familiarize yourself with the layout of a public event ahead of time. Having an “exit strategy” can help you better manage the environment and feel more in control. If you are staying in but anticipate loud sounds and noise in the neighborhood, use a sound machine to help drown out some of the noise and create a more tranquil environment.

Practice mindfulness and meditation

Engaging in calming activities can help relieve stress and manage anxiety during fireworks displays. Deep breathing is a powerful tool to help calm the nervous system. Slow and deliberate breaths can lower your heart rate and promote a sense of relaxation, making it easier to cope with the unpredictability of fireworks. Techniques like stretching or light physical movement are also great for releasing built-up stress in the body and alleviating tension. 

Talk to your neighbors 

Ask neighbors in advance if they are planning to celebrate and light off fireworks.  If so, maybe it’s best for you to make plans to be away from home for a portion of the night until their display is over

Check on pets

Pets usually don’t like loud sounds or lights either; it could be a good time to snuggle with your pet and watch a movie or play some of your favorite music to help distract both of you! You can also close your windows, shutters or blinds to block some of the flashes of lights.    

Seek support

This is not something you have to navigate alone. Start talking to family members, friends or a mental health professional about your feelings. Be honest about how fireworks affect you and how others can help you feel more comfortable. If your anxiety feels particularly overwhelming, connect with a mental health professional who can help you develop tailored strategies and support in advance of the Fourth of July holiday, so you feel prepared with coping techniques. There are clinicians throughout the Valley who can create a comprehensive, tailored plan to manage your overall anxiety. 

Editor’s note: Lydia Jones, LCSW is training manager at Scottsdale-based evolvedMD. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.