If you’ve served, you know the line: Prior Planning and Preparation Prevents Piss Poor Performance.
Same rule applies here. Getting set before the noise starts won’t make bonfire night disappear, but it can take the edge off.
Not everything in this section will fit you — and that’s fine. Pick what helps, ignore what doesn’t, and make it your own.
These take the edge off, and are portable. Aim for something that works for 30dB or over.
Foam ear plugs are cheap and work fine if they fit well. A small keyring capsule means you can carry them with you on your keys.
If you want a permanent set, Loop Quiet 2 are decent, I found they reduced background noise whilst maintaining situational awareness. Also good for loud, overwhelming environments.
I had two pairs. One for home for when things got loud and one for out and about that started as an emergency pair but I ended up using them more than my ear plugs. The only problem is you lose situational awareness and make conversations pretty much impossible. Aim for headphones with Active noise-cancelling. You don’t need to spend hundreds, £30 should do it.
I have a pair of Sony WF-C700 earbuds to carry in my car, day sack or pocket and a £25 pair of over-ear headphones for when things kick off at home.
Having something to keep you busy can help focus the mind on something else and gave you a sense of purpose and achievement
Personally, I’d write a long task list of work to do on the computer, get the headphones on and graft.
You could do a project, a hobby, play a game, whatever works for you.
Top Tip: Prep the family for this so you’re not interrupted.
The key is to create a space that reminds you you’re safe and comfortable. It doesn’t have to look special, it just needs to feel like your space. Somewhere you can step into and instantly drop your guard a little.
Blackout curtains or blinds help block out flashes. Keep a drink, something to eat, and whatever kit you might need within reach – such as headphones, a remote, a weighted blanket, or a phone charger. If you use grounding tools like scented candles, essential oils, or stress balls, keep them ready too.
The point is to prepare your space before you need it – not when things have already started.
Music has an incredible ability to change how we’re feeling. It also blocks out a lot of sound. For this reason, I’d suggest putting together a playlist of whatever music you want.
If you’re not sure what style to try – I used classical as it calms, but it’s the genre that I associate least with any deployment. It was also great for deep breathing as I could easily focus on my breath.
Your playlist should be accessible quickly and I’d suggest aiming for at least 3 hours worth of music
If those around you (friends, family, coworkers) understand how fireworks impact you then they’re less likely to ask questions and more likely to do something helpful.
Try writing down how fireworks impact you, what you think about and feel when they start (there’s no need to go into traumatic memories here). You can them show them that or use it to explain. From there you can tell them what you want fom them. Whether you want them to check on you, leave you alone, make you a drink, etc.
The care plan is one of the simplest and most useful tools for building emotional resilience.
It’s a three-column list of things that help you feel better – actions, people, and professional support — so you’ve got options ready when things get tough. The best time to create it is when you’re feeling OK, because once stress or anxiety kicks in, it’s much harder to think clearly.
Column one is about what you can do alone – exercise, a short walk, music, journaling, whatever helps steady you.
Column two is about people in your network. Be specific: who are they, and what can they do? Give them a heads-up now so they know how to help later.
Column three is for professional support – charities, organisations, and services that can step in when you need extra help. Save their details in your phone.
You can use your care plan however works best:
As an escalation tool – start with column one, and if that’s not enough, move to the next.
Or as a signposting tool – pick what fits the moment.
And if you ever think, “There’s no point calling anyone,” give it a try anyway. One honest chat can make more difference than you expect.
Create your own care plan below and either save or print it.
Fill in each column. Be specific. It saves to your device automatically.
Quick actions that help you steady yourself.
Tip: keep this list short and doable.
Name real people you can contact. First name + how they help.
Be clear on what you need from each person.
Services you can use. Add more if you want.
For emergencies, call 999.