Navigating July 4th with Chronic Pain and Sensory Sensitivities

Lori Erwin-Johnson, MS Psy

7/4/20252 min read

As July 4th approaches, most of the country prepares for barbecues, fireworks, and the joyful noise of celebration. But for some of us living with chronic pain, fibromyalgia, ME/CFS, or central sensitivity, the holiday can be physically and emotionally overwhelming.

Let me explain why.

Imagine your nervous system is always on high alert processing light, sound, and smells with exaggerated intensity. A single firework explosion doesn’t just surprise you; it sends shockwaves through your body, triggering pain, migraines, or sensory overload that can last for hours or even days.

This is the reality of central sensitization, a condition where the brain and spinal cord amplify sensory signals. It’s not just “being sensitive.” It’s a physiological response to overstimulation, and it’s deeply tied to chronic illnesses that don’t always show up on the outside.

What Celebration Looks Like When You’re Chronically Ill

Many of us approach this holiday with a mix of anticipation and anxiety. We want to connect, celebrate, and enjoy the moment but we also need to honor our bodies and protect our peace.

Celebration might look like:

  • Watching fireworks on mute through a livestream

  • Choosing to stay in and listen to calming music

  • Saying “no” to invitations without guilt

  • Wearing noise-canceling headphones or sunglasses indoors

  • Prioritizing rest over participation

    And that’s okay.

To Those Who Love Us: Your Awareness Makes a Difference

If you have friends or family living with invisible illnesses, thank you for being patient. Thank you for checking in. Your understanding turns isolation into inclusion.

Small gestures go a long way:

  • Ask if we need a quiet room

  • Skip the scented candles

  • Offer alternatives to loud or crowded spaces

  • Understand that cancellations are not personal. They’re survival

Freedom Means Choice

On this day that celebrates independence, let’s remember that true freedom includes the freedom to care for ourselves. The freedom to choose rest. The freedom to say no. The freedom to be honest about what we need without shame.

Whether you're lighting up the sky or keeping things low and slow, I wish you a gentle, safe, and meaningful Fourth of July.

With care,

Lori

#ChronicPain #MEcfs #Fibromyalgia #SensoryOverload #CentralSensitivity #InvisibleIllness #FourthOfJuly #RestIsResistance #SelfCareIsPatriotic #HealingJourney