Coping with Bonfire Night When You Have PTSD

Bonfire Night can be a difficult time for many people, especially when you live with Post-Traumatic Stress Disorder (PTSD). The loud bangs, bright flashes, and burning smells can trigger distressing memories or sensations. With a few small adjustments and some mindful planning, however, you can make the evening a little more manageable.

1. Use Headphones to Drown Out the Noise

Fireworks can be unpredictable and startling. Wearing headphones can help reduce the impact of sudden noises. If you’re watching TV, consider using headphones and try watching it on your phone, computer, or by attaching them to your TV. This can help drown out the noise of the fireworks and focus your attention more on something you enjoy.

2. Choose Calming Scents

The smell of smoke and burning can be triggering for some people with PTSD. Instead of lighting candles, which can have that burning scent, try using air fresheners, room sprays, or a favourite perfume. Pleasant and familiar smells can help your brain feel safe and calm, reminding you that you’re at home, not in danger.

3. Have a Plan and Comfort Items Ready
  • Stay connected: Make sure you have contacts you can call or message if things get too much, whether it's a friend, family member, or helpline.
    • Combat Stress Helpline (for veterans): available 24/7 on 0800 138 1619
    • Samaritans Helpline: available 24/7 on 116 123
  • Ground yourself with familiar things: Keep something nearby that reminds you that you’re at home and safe; a favourite jumper, a photo, a mug you always use, or anything familiar to touch and hold. This can be especially grounding if you start to feel detached or disassociate.

If you're a veteran or serving personnel, the Op COURAGE service also offers confidential support and can help you create a wellbeing plan for nights like these. Find out more about the Op COURAGE services Mental Health Matters provides here.

4. Focus on Breathing and Self-Reassurance

If you start to feel panic or anxiety, slow, deep breathing can help calm your body's stress response. Try taking long, gentle breaths in through your nose and out through your mouth.

Repeating a simple mantra can also help anchor you in the present moment. Something like: "I am safe. I am here. I am not there." Remember, it's okay to find this night difficult. You're not alone, and it’s completely valid to take steps to protect your peace and comfort.

For more support and advice, you can visit:

Both offer compassionate, practical guidance to help you get through Bonfire Night safely and calmly.

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