When fireworks are a trigger

This can be a tricky time of year for military veterans with fireworks triggering unwanted memories of combat.

If this is the case for you, try these grounding techniques to help stay present:

Notice your surroundings

Notice your surroundings using the 5-4-3-2-1 technique:

• What are 5 things you can see (focus on the details)?
• What are 4 things you can feel or touch (notice the sensations)?
• What are 3 things you can hear (pay attention to the sounds)?
• What are 2 things you can smell (and smell them!)?
• What is 1 thing you can taste (try eating something such as strong mints or gum) and focus on the how it tastes)?

Notice the difference

Notice differences between ‘then’ and now’.

Try noticing the similarities and differences between the memory that’s been triggered and what’s happening in the present moment.

This can help break the connection between past trauma and day to day reminders.

Try asking yourself the following questions:

• What was I doing then? What am I doing now?
• What could I see then? What can I see now?
• What was I wearing then? What am I wearing now?
• Who was I with then? Who am I with now?
• What could I hear then? What can I hear now?
• What could I smell then? What can I smell now?

Breathe

Try this short breathing exercise:

We’re here to help

At this time of year, and all year around, further support is available to veterans and their families.

To make a self-referral for talking therapy, follow this link: