This part of the process is simple. Hunker down and do what you need do to get through it. I’ve included some things that are pretty much universally useful as well as prompts to get you thinking what you need to do and put the steps you put in place in Prepare into practice.
The more you do this, the better you get at it.
When you feel anxious or on edge, your body isn’t overreacting – it’s doing exactly what it’s designed to do.
The moment your brain senses danger, it fires up the fight, flight, or freeze system. Adrenaline and cortisol flood your body. Your heart rate jumps. Muscles tense. Breathing speeds up. Blood gets pulled away from areas like digestion and sent to your arms and legs — because your body thinks it needs to fight or run.
The problem is, your brain doesn’t know the difference between a real threat and something that feels like one, such as fireworks, loud bangs, or unexpected flashes.
At the same time, the part of your brain that handles logic and decision-making (your prefrontal cortex) slows down. The emotional centre (amygdala) takes charge instead. That’s why you might feel foggy, panicked, or like you can’t think straight — your brain’s priority is survival, not reasoning.
Once you understand this, it makes sense why simple grounding or breathing exercises work. They tell your body the danger has passed, which lets your brain switch off that alarm system.
That’s what this whole section is about — giving you tools to take back control from your body’s autopilot.
You’re probably already pretty anxious by this point. The key here is to try and not get caught out. Fireworks are easier to handle when you’re ready for them. Once you know displays are likely, start your routine early.
This is easier said than done when people are having their own private displays so make an educated guess – I used to get moving around 5pm.
Get food, drinks, headphones, medication (if prescribed).
Move to your safe space before the first bangs start and close the curtains.
Let whoever you live with know you’re heading there to ride it out.
Start your playlist, podcast, or task – the goal is to be settled and have your brain focus on something else before things kick off.
Honestly, just do what works for you, as long as you’re safe and not doing yourself harm then crack on.
Notice how your body feels now. Stay here for a few breaths.
Ground and control
Use the breathwork tool above to slow down your heart and mind.
Try the 5-4-3-2-1 grounding tool to bring yourself back down to earth.
Keep your hands and senses busy – fidget toy, stress ball, writing, folding laundry, anything repetitive.
Eat or drink something you could never get on deployment (e.g. For me that was McDonald’s milkshake) to remind your brain you’re home.
Cold shower or splash of cold water can be a good mental and physical reset.
Distraction & mindset
Play your pre-made playlist – ideally music that doesn’t link to service memories, unless that works for you.
Watch comedy, gaming videos, or work; anything that keeps your head busy.
Talk to someone from section 2 of your care plan, even if it’s just “this is shit.”
It sounds weird but I used to tell the Fireworks to F*ck Off. It was my way of reducing their power over me.
Remember when we covered what happens to the body above? That can take a long time to ease off so this is where we try to speed that up a little. So, if you’re able to:
Do some phys – Stretch, do a few press-ups, hit a punch bag
Finish with something that brings you back down to earth – Deep breathing, grounding or journaling.
Meditation or quiet music helps bring your heart rate back down.