For many, the Fourth of July is a time of barbecues, flags, and fireworks—a loud and colorful celebration of American independence. But for others, this holiday can carry complex emotions and deep discomfort. It can be a difficult time for trauma survivors, veterans, people with PTSD, and even our pets. It’s okay if this holiday feels more overwhelming than patriotic.
A Complicated History
Independence Day commemorates the adoption of the Declaration of Independence in 1776, a pivotal moment in American history. But it’s also important to acknowledge that this day doesn’t carry the same meaning for all communities. Enslaved people were not free in 1776. Indigenous populations were already experiencing violent displacement. For some, the Fourth of July brings up historical grief, invisibility, or a deep sense of dissonance.
Understanding and honoring these truths doesn’t mean you’re unpatriotic—it means you’re compassionate, critical, and inclusive in how you hold space for history.
PTSD and Fireworks
For individuals living with PTSD—especially combat veterans and trauma survivors—the sounds of fireworks can be triggering. Sudden, loud explosions can evoke feelings of panic, flashbacks, or hypervigilance. While others are celebrating, you might feel your nervous system reacting to what it perceives as danger.
If this resonates with you:
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Plan ahead by using noise-canceling headphones or earplugs.
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Ground yourself with breathing exercises or tactile objects.
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Create a safety plan for the evening, and give yourself full permission to say no to invites.
You’re not being dramatic—you’re being protective of your mental health.
Our Pets Feel It Too
The same booming sounds that rattle trauma survivors can also terrify our pets. Many animals experience extreme anxiety during fireworks displays. Dogs may run away, cats might hide for hours, and pets with past trauma can become inconsolable.
Tips for helping pets cope:
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Keep them indoors with comforting items like blankets or toys.
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Play calming music or use white noise machines to mask outdoor sounds.
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Consult a vet about calming aids if needed.
They’re not misbehaving—they’re scared.
Making Space for Complexity
There is no one “right” way to feel on the Fourth of July. Maybe you want to honor the good and grieve the hard. Maybe you want to celebrate quietly or opt out entirely. Whether you’re sitting under fireworks or sitting with your emotions, your experience is valid.
You’re allowed to hold both joy and pain. You’re allowed to redefine what freedom looks like for you.
Gentle Reminder: If this time of year feels especially heavy or activating, you’re not alone. Talk to a therapist, reach out to your support system, and prioritize what you need most. Healing doesn’t always align with the calendar—and that’s okay.
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