Diwali, with its joyous celebration of lights, also brings the challenge of noise pollution due to firecrackers. For some people, this noise can trigger or intensify anxiety symptoms, and those with anxiety disorders or heightened sensory sensitivity may find the experience especially distressing.
To understand how loud noise of crackers can trigger anxiety, OnlyMyHealth interacted with Priyanka Kapoor, Psychotherapist and Family Counsellor, Mumbai.
Kapoor explains, “Anxiety can be triggered by noise pollution, particularly by the loud Diwali fireworks. Some people experience symptoms like elevated heart rate, restlessness, and even panic attacks as a result of their nervous system being overstimulated by abrupt, loud stimuli.”
Here are some expert-backed tips to help manage anxiety symptoms and promote a calmer Diwali experience:
1. Establish a Calm Space
Create a peaceful sanctuary at home where you can retreat from the noise. Kapoor suggests that using earplugs, noise-canceling headphones, or listening to relaxing music to reduce loud noises from outside. This space should ideally be quiet and comfortable, offering a sense of safety away from the fireworks’ intensity.
Also read: Can Loud Firecracker Noise Harm Your Heart? Doctor Shares Tips For Care
2. Seek Professional Support
For individuals who have previously experienced a traumatic event related to loud noises or fireworks, professional assistance might be beneficial. Priyanka notes, “People who have previously experienced a traumatic fireworks event are prone to being triggered. Since this is PTSD, psychotherapy is necessary to address the underlying cause.” Therapy can help process these memories and reduce their emotional impact, making future experiences more manageable.
3. Practice Grounding Exercises
Grounding exercises can be a powerful tool to manage anxiety, especially during moments of intense noise. Kapoor describes grounding as a technique that can assist you in removing yourself from unpleasant or difficult feelings, undesirable memories, and flashbacks. Grounding helps by focusing attention on the present, alleviating negative feelings, and calming the nervous system. Simple activities like focusing on an object, deep breathing, or counting can create an anchor point during stressful moments.
4. Meditation and Breathing Techniques
Meditation and controlled breathing can significantly reduce anxiety by slowing down the heart rate and promoting relaxation. “These techniques will assist you in managing your anxiety and impulsive behaviors. It will help you relax and improve your tolerance and patience,” Kapoor said. Even a few minutes of deep breathing exercises or guided meditation can make a noticeable difference.
Also read: How To Manage Eye Irritation Amid Increase In Air Pollution Ahead Of Diwali
5. Distract Yourself with Activities
Engaging in enjoyable, attention-absorbing activities can help distract the mind from the distressing noise outside. Kapoor advised, “Activities like reading, watching a movie, playing board games, or doing something else that will keep your mind busy.” Distracting yourself can reduce the tendency to focus on the noise and prevent anxiety from escalating.
6. Mindfulness Practices
Mindfulness encourages you to be fully present without judgment, helping you stay grounded despite external disturbances. Kapoor said, “Breathing techniques, guided imagery, and other stress-reduction techniques are all part of mindfulness practice.” By practicing mindfulness, you can prevent anxiety from being heightened by unhelpful thoughts and focus instead on the present moment.
7. Get Your Body Moving
Physical activity can be a simple yet effective way to ease anxiety. Kapoor suggests exercises like “jumping jacks, running in place, or jumping rope” to bring attention back to your body. She explains that movement can offer a grounding sensation and help discharge nervous energy caused by anxiety.
While Diwali can be a source of sensory overwhelm, implementing these tips can make a substantial difference. Priyanka Kapoor’s insights highlight that with small changes and calming techniques, it’s possible to enjoy the festivities while managing anxiety.