Learn how wildfires and smoke can trigger PTSD — and discover practical ways to support someone during a trigger, numbness, or dissociation.
Today, I begrudgingly sauntered around my local Walmart looking for flashlights, waterproof matches, canned food, a first aid kit, and other essentials for my grab-and-go bag. With wildfires close by and smoke in the air — both powerful PTSD triggers — I know it’s wise to be ready to leave for at least 72 hours.
Hey, it’s the firefighter in me — I can’t help it. Well, it’s that and the large wildfires burning less than 100 km (~62 miles) from where I live.
At the heart of the fire are those poor, unfortunate residents who have, just a few hours ago, been forced to evacuate. My heart goes out to all of them, and I hope for the absolute most favorable outcome.
I’m also thinking of the brave men and women who are risking life and limb, taking time off work and away from loved ones. These firefighters, police officers, and paramedics deserve nothing but our help and support.
But the public and the fine EMS employees aren’t the only group of people I worry about. I also extend my thoughts to those disabled firefighters, police, and paramedics who have post-traumatic stress (PTSD).
I know I’m feeling it. How could firefighters with PTSD not? In the last eight to twelve hours, the fresh Annapolis Valley air has slowly been choked by the wildfire’s smoke, laying a thick haze over the area.
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With every breath — the creosote and tinge of hickory scent — my mental clarity dwindles. Not because the smoke is so bad that it’s physically affecting my brain, but because I’m being thrown back into moments where I personally cut into the ground of a wildfire using copious lengths of forestry hose. The smell of today takes me back to the woods fires of yesterday, numbing me over in the process.
“I have to get out of here.” That was the number one phrase banging around in my head while out today. It was almost as if my sense of smell was responsible for sending me back in time. My brain translated that one liner into one continuous thought.
Sadly, other thoughts also dominated my day. Ones like, “Man, I hope they don’t ask me to go back into service.” Or, “I wonder if we ever have to evacuate here if I will be mentally strong enough to do it. I guess I will just have to be. Regardless of how PTSD makes me feel about it, I will have little time to fight with it.”
I’m sure there are many who are walking in the same bunker boots as me. So, if you currently have a friend with emergency service PTSD, check in on them. Don’t worry about not knowing what to say — you reaching out is huge. Why? Because just the act of someone acknowledging their particular mental predicament is often enough to get them through.
After all, being seen, thought of, and validated are often the cornerstone of recovery.
But if you want to say something that can be helpful, it helps to know what PTSD does — or may do — to an EMS worker.
That constant smell of smoke is all you need to take into account when it comes to formulating something to say that might make a PTSD sufferer’s day. You could try:
“Hey, I wanted to check in on you to see how you are doing through these forest fires — they must be tough on you. Remember, while you can’t get away from the smoke, it’s in your control to make sure that you and your family are safe and that you take the necessary precautions. I’m never too far away if you need someone to talk to.”
For the most part though, we just need to be present — to go out of our way to just be with the person we care about. With that said, there are certain things we could choose to say that can make their already tough day worse.
Known as toxic positivity, things we say that are well-meaning but do more harm than good — seemingly positive statements like, “At least you have your health,” or, “It could always be worse” — are just two of the most common no-nos when it comes to trying to be supportive.
These statements don’t acknowledge the sufferer’s internal struggle. To them, it can come off as uncaring and a bit like you just want to move on with your day.
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This fact has some very serious consequences behind it. Imagine for a moment that you have depression and literally everywhere you turn, people are basically telling you to “suck it up.”
What does this do to someone with an already fragile psychology? At the very least, it can drive them to silence and isolation. At very worst, the persistent reminder that “you don’t matter” can cause a loss of life.
Such grave potentials should be on the supporter’s mind. So should knowing that the proper response is that phone call, picking them up if they need you, or whatever seemingly mundane task.
PTSD can make one dissociate, go numb, and scramble their ability to think clearly — and this is actually good news if you’re playing the part of the supportive person.
It’s good news because you can help them by:
Tips For Helping Someone Who’s PTSD is Triggered
1. Stay Calm During a PTSD Trigger
When wildfires and smoke act as PTSD triggers, your calmness can help. Speak slowly and gently, keeping your tone steady and your body language relaxed. Avoid rushing your words or showing visible panic, as this can make them feel less safe.
2. Ensure Safety in the Environment
If possible, guide them to a quieter, calmer space. In wildfire situations, choose an area with cleaner air or better ventilation. Limit loud noise, bright lights, and other stressors. Avoid physical contact unless you know it’s welcome.
3. Use “I” Statements to Build Trust
Reassurance works best when it feels personal. Say things like, “I’m here with you,” or “I’ll stay with you until you feel steady.” These statements help them feel supported and avoid sounding like commands.
4. Guide Them Through Grounding Exercises
Grounding helps bring their mind back to the present. Try the 5-4-3-2-1 method: five things you see, four you can touch, three you hear, two you smell, and one you taste. Encourage them to press their feet into the ground or hold a textured object.
5. Offer Simple, Manageable Choices
Too many options can overwhelm someone with PTSD. Instead, give two clear choices: “Do you want to sit here, or step outside?” or “Would you like to talk, or have quiet?” This gives them control without adding pressure.
6. Suggest Small, Doable Tasks
Directing their focus to a small task can reduce the intensity of the trigger. Examples include: “Would you like some water?” “Can you name three colors you see?” or “Let’s count the chairs in the room together.”
7. Model Slow Breathing
Breathing exercises can quickly calm the body. Say: “Let’s breathe in for four seconds and out for six.” If counting is too much, breathe audibly so they can follow without pressure.
8. Reassure Them of Their Safety
Repeat short, steady reassurances such as “You’re safe,” or “This will pass.” Consistency and predictability help reduce fear and keep their nervous system from escalating further.
9. Support Them After They’re Grounded
Once they appear calmer, offer post-trigger support. Ask if they’d like to walk, rest, or have something to eat or drink. Meeting physical needs helps their mental recovery.
10. Offer Practical, Real-Life Help for Wildfires and Smoke PTSD Triggers
A PTSD trigger can make even small responsibilities feel overwhelming. Offer help with urgent tasks: “Do you need a ride?” “Should I pick up your kids?” or “Want me to call your partner?” Relieving this pressure helps them focus on regaining stability.
By understanding how wildfires and smoke can trigger one’s PTSD— and how to respond — you can make a real difference in someone’s ability to cope, recover, and feel less alone in the moment.
Jonathan Arenburg
Writer, Speaker Trained Counsellor
Jonathan Arenburg is a Canadian writer, speaker, and trained counsellor who lives with PTSD and depression. Drawing on both his lived experience and professional background in mental health, Jonathan offers a unique, compassionate lens on what it means to live—and heal—with psychological challenges.
He is the author of The Road to Mental Wellness, a personal memoir of trauma and resilience, and Wired to Be Human, a deeper exploration of how our biology collides with the demands of modern life.
Now retired from front-line rehabilitation work and firefighting, Jonathan continues to advocate for mental health awareness through his writing, public speaking, and his blogs at theroadtomentalwellness.com and jonathanarenburg.com.
