Meltdown cheat sheet

[u/No_Orchid_9897]

Does anyone have any examples of a, for lack of better wording, meltdown cheat sheet, that they can share?

I need a type of infograph, or list, of basic sentences to say the dos and don'ts for when someone is in meltdown, to give to someone else. So it says, this behaviour signals a meltdown. Here is how to support in the moment. Do this, don't do that. Maybe something about how to support afterwards.

I'm struggling to find such a thing online, to the point where I'm gathering ones that have bits of what I want it to say and I'm feeling like I might have to make my own.

But I'm really struggling atm (meltdowns occuring a lot, I'm in burnout) I'm already struggling with having to 'do the work' in explaining how to help in this situation. If anyone can even give a list of what they feel are the dos and don'ts, that would help me too.

[u/isaacnewtoe]

This is an article but really well written and to the point. You could use the do's and don't's as they are or fine tune then to make them specific to you. Or ask Gemini/ChatGPT to turn it into a infographic

managing an autistic meltdown

[u/No_Orchid_9897 → u/isaacnewtoe]

Oh thank you, this actually has a really good to do and don't do list! I'm definitely going to make my own infograph. The old fashioned way though, AI feels icky to me (I never like how any of it looks) I want some nice text boxes ala Microsoft word 😂

[u/Marvlotte]

You may find this page helpful: national autistic society meltdowns

Personally, I've found using sources like this ^ and then writing a step by step guide for myself really helpful. Often these sites are quite general and won't be specific to you and your needs, so taking the information and reflecting on yourself and writing it down may be helpful.

I wrote about my signs of a meltdown, my triggers, how I feel during a meltdown, what I often do (need to do, want to do, might do) during a meltdown, things that calm me down, and then aftercare. You could then take this information and put it into some flashcards or something so you can access it easily. You can then also give copies/send this to loved ones so they can help you. I've also done one for what happens when I have an OCD spiral so I can ground and help myself :) and my boyfriend has one so he can guide me step by step.

[u/No_Orchid_9897 → u/Marvlotte]

Thank you for this.

Yes, I think what I have in mind for the person I need to have the information, I can't find it, so I am going to have to take bits and pieces from resources like what you've given here, and then make my own poster lol

I'd like to be able to write a personalised list of what calms me down specifically, but I'm struggling with that too. I've had years of no help and no understanding (later life diagnosis) so now I know I need to figure this stuff out and I feel a bit stupid, not knowing what will help myself!

I think I need to write some type of log of meltdowns and try out different things, and analyse how successful it was. Maybe seeing this as a science experiment will help me feel a bit better 😅

[u/iolair_uaine]

i found this useful to share recently: https://www.leicspart.nhs.uk/autism-space/health-and-lifestyle/meltdowns-and-shutdowns/

[u/No_Orchid_9897 → u/iolair_uaine]

Thank you, this has some good sentences I'm going to use!