PTSD on the Fourth of July

by William Quinlan

With Independence Day right around the corner its important to note that this time of year can be a huge trigger for those of us with certain presentations of PTSD. But a few simple things can help mitigate it if someone were to be triggered or even to entirely avoid it!

 

For Those with PTSD

  • Relaxation Techniques – like breathing exercises, meditative thought, and focusing on your surroundings or sensations in your environment can help you remain in the present.

  • Temporary Distractions – Can help avoid triggers in the first place. Something as simple as listening to music while the fireworks go off may help.

  • Remain Active – Physical activities can help immensely in remaining grounded in the moment.

  • Think of Something Positive – Try to focus on something specific like a memory of a loved one or a flower may be helpful

  •  Talk it out – Confide in someone you trust whether it’s a friend a family member or your pastor.

  • Don’t Withdraw – While it might be instinctual to withdraw when under pressure and feeling triggered don’t shut everyone out. Remove yourself from the situation don’t remove yourself from the world.

IN, HOLD, OUT

  • If you need something more specific here is a breathing exercise taken from Therapist Aid and reworked for you that may be beneficial if you need a tool

  • Breathe IN slowly. Count in your head and make sure your inhale lasts at least 5 seconds. Pay close attention to the feeling of the air in your lungs.

  • HOLD your breath now, for 5 to 10 seconds and count, make it long but don’t make it uncomfortable for you.

  • Breathe OUT slowly. Again 5 to 10 seconds is a good goal and counting is a must. A good way to practice is by using a straw then once you’re comfortable just pretend it’s there.

     

  • Repeat this process until you feel centered again or at the least, manageable. Try to be consistent but don’t worry if you mess it up. It may also help to pick consistent times for example 4 seconds IN, 6 HOLD, and 7 OUT.

 

KNOW YOURSELF

Only you can know your triggers or what triggers your loved ones. So, it’s important to keep that in mind when you go out, especially on the 4th. More broadly any holiday that features crowds, unfamiliar locales, new situations, or for some holidays themselves may be a trigger.

 

Of course, you may not know what may trigger you. If its new to you that’s fine too. If you’re not sure just have a plan if you think you might be and remember some things that work for you in a triggering situation.

 

For those of us who know people with PTSD it’s important to be ready to be the person your loved one needs at that time. Offer support, make them feel safe, listen, and better still if you can anticipate triggers, and help them to work through it.

 

CELEBRATING SAFELY

  • Set off fireworks only one day and not throughout the days leading up to the Fourth. That way risks for those with PTSD and others are lowered.

  • Warn those who may be bothered you will be celebrating and how whether its fireworks, crowds, or just loud music. Its polite and respectful, and it’s the right thing to do!

  • Most importantly be cognizant of your surroundings and the people in them and everyone can have a great time.

 

RESOURCES

Here are some resources for those of you who want to know more but aren’t sure where to go to find something helpful.

 

Guided 10 Minute Mediation

https://www.youtube.com/embed/oVzTnS_IONU?feature=oembed

Bob Crisman