Guarding Your Mental Health on the 4th of July

The 4th of July, or Independence Day, is an important holiday for the United States, being the
day the United States declared that it was an independent nation no longer recognizing the
authority of Great Britain. It is a day of celebration, patriotism, and community, with a myriad
of choices for fun and expression. However, the holiday can also be fraught with risks to one’s
mental health.

Protecting your mental health on the 4th of July will necessitate giving thought to your needs,
maintaining your boundaries, and advocating for yourself. The following are some effective
strategies for protecting yourself and others.

Avoid sensory overload with physical aids like these:
− Earplugs for loud noises like fireworks, music, and crowds. These can provide different
levels of protection and some are adjustable.
− Noise-canceling headphones for more complete sound erasure.
− If one is staying inside, consider a white noise machine or loud fan to blur noise.

Set clear boundaries for what you will and will not be a part of. If you need to skip large,
overwhelming events with a lot of people milling about, that is valid and you shouldn’t be
shamed for it by yourself or others. If you believe you might have to leave early, communicate
that to those present on a need-to-know basis.

Be sure to create a safe space for yourself, such as your room, your car, or a quiet spot apart
from the rest. These objects might help:
− Blackout curtains
− Eye masks
− Weighted blankets
− Aromatherapy
− Your favorite music

Watch what recreational substances you indulge in and how much. Substances like alcohol
lower inhibitions and impair judgment. Intoxication can also bring on emotional dysregulation
and make anxiety and trauma responses worse. Keep in mind any medications you are taking
and how they may interact with any recreational substances you choose to partake in. Take in
plenty of water and keep healthy food in your stomach.

Try some grounding techniques such as the 4-4-4-4 box breathing method. To practice this,
inhale for 4 seconds, hold for 4, exhale for 4, hold for 4 seconds, and repeat. This will help
adjust your nervous system. Do some stretches if that is physically possible.

If you need crisis support for yourself or another person, reach out to the 988 Suicide & Crisis
Lifeline. If a veteran needs help, dial 1 after calling 988 for the Veterans Crisis Line. The VA PTSD
Tools provide excellent guidance on managing trauma reminders and fireworks.

If you choose to be close to or set off fireworks, take great care to be safe. Every year, people
go to the hospital for wounds caused by fireworks. Do not let a little risky fun result in
consequences like losing hands, eyes, suffering burns, and more. We hope that the 4th of July
will be nothing less than a happy day where we enjoy the now and remember the sacrifices that
were made to bring us where we are.

For questions and appointments, write to us on our website anytime or call us at (585) 442-
6960.