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How the 4th of July Can Stop Anxiety

 

dog wearing fourth of july sunglasses and carrying US flag

You may be thinking, "What? Don't the crowds, parties, and 4th of July fireworks worsen anxiety symptoms?" Yes, for some. But hear me out.

Anxiety often happens for one of three reasons:

  1. Your body is unconsciously responding to external or internal signals and interpreting them as threats. If your brain feels threatened enough, you may have a panic attack, even if you're at home and somewhere perfectly safe. This is the physical/biological aspect of anxiety that's the most difficult to manage.
  2. Your thoughts are spiraling because you're worried about what might happen in the future and only focusing on bad scenarios.
  3. You're fixating on the past—past mistakes, past traumas, past bad situations (again, only focusing on the bad).

The 4th of July is a great opportunity to get out of those headspaces. In fact, data actually shows that anxiety dips when interest in the 4th of July goes up. So, why is that?

Let's explore how planning (and looking forward to) the 4th of July can calm down anxiety.

How to Deal with Anxiety Using Independence Day Activities

hands holding sparklers

1. When you're anxious, it's hard to focus on anything else but your anxiety. 4th of July planning can give your mind something to focus on—and something to look forward to.

The 4th of July is the perfect opportunity to get out of your head and take a break from the anxiety beast. Planning for the 4th can give you some much-needed moments of relief.

Try some of these activities:

  • Make a 4th of July bucket list. What activities do you want to do? Where do you want to go? Who do you want to see? If you have social anxiety, you can plan something fun with a few close friends or even light some fireworks on your own.
  • Set some 4th of July goals. Do you want to perfect your grilling skills? Try a new 4th of July recipe? Make some party favors or buy 4th of July party favors if crafting isn't your cup of tea (paid link)?
  • 4th of July also provides a great opportunity for some self-reflection. Take some time to think about what you're grateful for—your family, your friends, your country.
  • Feeling adventurous? Why not plan a weekend vacation? Or attend a 4th of July parade?

2. Anxious people often avoid social situations, but 4th of July festivities can be a great opportunity to connect with friends and family in a fun and relaxed setting.

Whether you're 4th of Julying alone or with a group, don't forget the power of human connection. Holidays are the perfect opportunity to catch up with old friends or connect with family members you haven't seen in a while.

And if you're feeling really anxious about socializing, remember that 4th of July is the perfect opportunity to practice some social anxiety coping skills.

Some 4th of July activities that are great for socializing:

  • Attending a parade
  • Going to a 4th of July party or BBQ
  • Organizing your own shindig
  • Playing lawn games
  • Watching fireworks with family or friends

3. 4th of July fireworks often have a set pattern that can be anticipated. This predictability and experience can be soothing.

We're thinking a bit outside of the box here, but think about it: anxiety often comes from 'what if' scenarios. Watching fireworks is a moment to escape, to watch a sparkly and predictable pattern of lights dance across the sky. It's a moment when your brain can shut off, be in the moment, and enjoy the sights, sounds, and sensations. And it only happens once a year! Well, unless you go to Disneyland's nightly show :P

4. 4th of July parades and barbecues offer a variety of activities, so they're a great bordom buster.

What are a lot of us guilty of when we're bored? Ruminating. And ruminating can lead to doom-and-gloom thoughts, which can lead to panic and...you get the picture. So, 4th of July activities that are great for boredom-busting.

If you're planning your own get-together, here are some 4th of July game ideas to get you started:

  • Water balloon toss
  • Tug-of-war
  • Limbo
  • Scavenger hunt
  • Cornhole
  • Beer bong (for the adults!)
  • Jenga
  • Sparklers

5. 4th of July celebrations are typically outdoors, which can help you feel more connected to nature and more grounded.

One of the best things about Fourth of July is that it's typically celebrated outdoors. And being in nature has been shown to have a plethora of benefits, from reducing stress to improving moods.

So, if you're feeling anxious, take a break and go outside. Sit in the sun. Listen to the birds. Watch the clouds roll by. And breathe in that fresh air. This holiday weekend is a great time to practice mindfulness and to connect with nature—and yourself.

Have I Convinced You that 4th of July Isn't Something to Dread, But a Way to Calm Down Anxiety?

fourth of july cupcake with a single candle

I hope so! The 4th of July is an opportunity to connect with friends and family, to get outside and enjoy nature, and to celebrate all the things that make us grateful.

Do you have any 4th of July plans? Let me know in the comments. And if you're feeling overly anxious about the holiday, remember that it's okay to take a break and do something that makes you feel your best. If you have a cat, she can even help. Holidays are about celebrating, so make sure to do what makes YOU happy, always.

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