22-02-2024 01:52 PM
22-02-2024 01:52 PM
Hello lovely humans,
Hope you are well! I wanted to start a chat to create a little thread of resources for going through a meltdown. Throughout my time here as a peer guide I've seen a couple of different questions around meltdowns and not knowing what to do.
So! If you have any ideas, strategies, resources or anything that helps you through a meltdown please share them below so we can create an amazing list of strategies we can all try to help through this.
I look forward to seeing what you all suggest!
22-02-2024 01:57 PM
22-02-2024 01:57 PM
I'll go first! 😄 Here is a list of strategies I like to use:
- Learn your triggers and create a list of strategies for them
- Use deep pressure such as weighted blankets or weighted plushies
- Use stimming to help calm down
- Noise cancelling headphones, sunglasses or loops for noise and light sensory issues
- Use smart bulbs in rooms so you can dim the lighting
- Create a sensory toolbox thats easily accessible. I like to keep a comfortable pair of PJs in there as well so I know I have something I can wear that I will feel okay with.
- Have an exit strategies for events
- Have a box of sensory toys to use such as stressballs, fidgets, bubbles, playdough, chew toys, lollies.
22-02-2024 02:00 PM
22-02-2024 02:00 PM
Make or buy some emotion/communication cards for when you go non-verbal.
Here's an example I found on etsy but Canva have some great free templates you can use.
https://www.canva.com/flashcards/templates/emotions/
22-02-2024 02:03 PM
22-02-2024 02:03 PM
Use a mindful/breathing technique.
This website has some great pages of breathing techniques you can print out to provide a visual cue of what to do:
22-02-2024 02:06 PM
22-02-2024 02:06 PM
Use the diving technique or Tip The Temperature to help reset yourself. This video does a great job of explaining it and how to do it but it essentially involves dipping your face in cold water to reset your nervous system and help you calm down.
22-02-2024 04:25 PM
22-02-2024 04:25 PM
22-02-2024 09:21 PM
22-02-2024 09:21 PM
Great ideas there @LilMapleLeaf !
I could certainly utilise those strategies! I'm not neurodiverse (others would think otherwise), but it doesn't stop the emotional meltdowns!
Thanks!
25-02-2024 06:56 AM
25-02-2024 06:56 AM
G'day @LilMapleLeaf ,
Great idea for a post!
I think for me as an autistic person it was learning to figure out the signs that I needed space to regulate... I have a huge workload and part of that is working as a support worker - I am constantly on and sociable at work and this takes it out of me so having time on my own to recharge has been a gamechanger (otherwise I'm grumpy and short fused at times). Going for a walk while listening to music or a podcast, reading a book, doing some exercise or just watching dumb videos all help me to recharge.
26-02-2024 02:12 PM
26-02-2024 02:12 PM
29-02-2024 12:23 PM
29-02-2024 12:23 PM
I'm so glad you are able to find some use in these! These strategies are absolutely not just for neurodiverse so please go ahead and give them all a go!
If you need urgent assistance, see Need help now
For mental health information, support, and referrals, contact SANE Support Services
SANE Forums is published by SANE with funding from the Australian Government Department of Health
SANE - ABN 92 006 533 606
PO Box 1226, Carlton VIC 3053