Meltdowns and shutdowns can be tough for many people, especially for those with autism, sensory sensitivities, or high stress. These events can feel overwhelming, but there are ways to manage and reduce them. By having some coping strategies in place, it’s possible to handle these situations better. Below are some simple ways to cope with meltdowns and shutdowns, along with real-life examples.
1. Identify Triggers
The first step in preventing meltdowns or shutdowns is figuring out what causes them. Triggers can include loud noises, changes in routine, too much social interaction, or feeling overwhelmed. When you know what sets off these reactions, you can try to avoid or prepare for them.
Example: Jane, who has autism, would have meltdowns in noisy places like shopping malls. Her family realized this and started taking her to quieter locations, avoiding crowds. When they did go to busy places, Jane wore noise-cancelling headphones to block out the sound, which helped prevent meltdowns.
2. Create a Safe Space
When someone feels overwhelmed, having a quiet, comfortable space to go to can help them calm down. This space should be free of distractions and stress. Creating a “safe zone” in advance helps prevent meltdowns or shutdowns when emotions start to build up.
Example: Thomas, a teenager with sensory issues, would shut down when too many things were happening around him. His parents set up a cozy corner in his room with soft lighting and a weighted blanket. When Thomas felt overwhelmed, he would go there to relax and feel safe, helping him manage his shutdowns more easily.
Source https://www.cdc.gov/
3. Use Calming Techniques
Certain actions can help calm the mind and body during a meltdown or shutdown. Breathing exercises, relaxing muscles, or using items like a weighted blanket can help reduce stress and help a person regain control.
Example: Lisa, who struggles with anxiety, used deep breathing to prevent shutdowns. Before going into situations that might stress her out, she would practice breathing slowly. When she felt anxiety starting to rise, she used this technique to calm herself down, preventing a complete shutdown.
4. Stick to a Routine
Having a predictable schedule is often calming for people who experience meltdowns or shutdowns. Clear routines help reduce anxiety because there are fewer surprises. If changes do happen, it’s helpful to give a heads-up so the person can adjust.
Example: Robert, a young child with autism, often had meltdowns when his routine was changed unexpectedly. His parents started using a visual schedule to show Robert what to expect during the day. If there was going to be a change, like an unplanned outing, they made sure to tell Robert ahead of time so he wouldn’t feel as anxious.
5. Use Fidget Tools or Sensory Items
Sometimes, small tools or sensory objects can help calm someone down. Items like fidget spinners, stress balls, or soft fabrics can be distracting in a good way and help people focus or relax during a meltdown.
Example: Sarah, a college student with ADHD, would feel overwhelmed in class. She found that using a stress ball helped her focus and calm down. When she started to feel anxious or distracted, squeezing the ball helped her manage her stress and stay on track.
6. Seek Professional Support
Sometimes, working with a therapist or counselor is needed to help manage meltdowns or shutdowns. Therapies like Cognitive Behavioral Therapy (CBT) or sensory integration therapy can provide effective tools for handling difficult emotions.
Example: Mark, who had regular meltdowns at work, decided to see a therapist for help. The therapist taught him ways to notice when he was getting stressed and gave him strategies like talking to himself to calm down. Over time, Mark learned how to manage his emotions better, which helped reduce his meltdowns at work.
7. Practice Self-Advocacy
Learning to communicate needs is important for people who experience meltdowns or shutdowns. Being able to explain when they need a break, ask for quieter surroundings, or let others know what’s happening can help them feel more in control.
Example: Mia, a young adult with autism, often felt overwhelmed in work meetings. She started speaking up and asking for quiet time or breaks when she needed them. Her coworkers became more understanding, and this helped Mia manage her stress without having meltdowns or shutdowns.
Coping with meltdowns and shutdowns can be challenging, but with the right strategies, it’s possible to handle them better. By identifying triggers, creating calm spaces, using calming techniques, and practicing self-advocacy, people can reduce the frequency and severity of these episodes. It’s important to be patient, proactive, and supportive to help individuals feel more in control and less stressed.
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