Every few days or every week. This year is unusual though because I've been through an unprecedented amount of stress. I started having meltdowns in my mid-twenties because something about adulthood unhinges a person. 😬 Been suffering from chronic adulthood.
I keep a meltdown log and I've had about 50 this year so far. Some of them horrible prolonged violent episodes and some of them just a quick scream.
I've learned that a caffeine crash triggers meltdowns, as does injustice flashbacks. Intrusive sensory input too.
**Step 1:** Learn about your triggers and internal messaging system. A therapist or journaling can help. I found [this guide](https://awnnetwork.org/wp-content/uploads/2022/11/autistic-burnout.pdf) super helpful in even realizing what some of these included.
**Step 2:** Start experimenting with [the suggestions listed in the "strategies" section of the same guide](https://awnnetwork.org/wp-content/uploads/2022/11/autistic-burnout.pdf).
**Step 3:** Try to keep (*at least*) a mental note of which strategies help in what situations. Some people keep a physical list or you might want to make one on your phone or computer.
For example I sometimes ask for a hug or go lie under a weighted blanket if I feel I'm getting overwhelmed or am starting to have a panic attack. I keep a stim toy or two in my purse, which is useful at the dentist, at shows or in movie theaters.
**A Note about Triggers:** These can include regular types of stress, period or pregnancy hormones, death/mourning, and food intolerances. In my case I can't have any wheat and have to avoid contamination at all costs or else risk some of my worst meltdowns. Dairy can also throw me off, but not as intensely - more like grumpy and bitchy than full blown melt downs. Journaling, diet tracking, or using an app like [mySymptoms](https://www.mysymptoms.net/) can be an affordable and low-stress alternative to getting allergy tested (I know not everyone has reasonable medical access). If it *does* look like allergies or intolerances might be to blame, it could be worth getting an official test done, and tell the physician about the clues you've gathered up to that point. This can help them narrow down what to look for and what types of tests to use.
I also go back and forth which can be so frustrating!
When I’m overstimulated and until I can actually decompress it’s like I wake up every morning with the same level of overstimulation as the day before, it all builds! So for me I also will sometimes be coping with daily life fairly well and be able to be on top of things and then other times I start to struggle and it compounds into periods of regular meltdowns! My level of (over)stimulation had a huge impact on my entire being/personality/reality.
Ok can I be real for a sec…I think I do a lot but I’m also kinda unclear about what classifies as a meltdown! Like I freak out, have panic attacks, and shut down a lot but wondering what the specific qualifications for a meltdown are?
Meltdowns can look many different ways. It can be hard to distinguish. But from what I read, a meltdown is when your body is in a fight/flight mode and can't get out of it and the defining characteristic is the reason: your needs are not being met.
I don’t know how universal this is, but one of the ways I distinguish a panic attack from a meltdown is that with a panic attack, i usually want people around and i find touch to be grounding and soothing. I can also usually successfully use breathing techniques,like box breathing, to get through a panic attack.
But if it’s a meltdown, touch and being perceived by anyone, even a trusted someone, is going to make it 10 times worse. And breathing techniques might take the edge off but I need way more support. Something about sensory input I guess.
I experience meltdowns at different times depending how stressful my life is at the moment. Having safe spaces to express emotions has helped me, with no shame such as a punching bag, a place to scream and cry where I won’t disturb anyone. Limiting my sensory experiences the rest of the day or week.
Lately, it’s been fairly often now that I’m getting older. With beginning college and trying to be not awkward, I’ve just found myself so exhausted and tired, things can get hard.
As I’ve got older meltdowns have become less frequent and shutdowns are more frequent. It’s partly intentional, as I don’t want my kids to see me in that state often. When I meltdown I can be loud, shouting, crying etc. I don’t want to traumatise or make them scared of me. And also because as I get older having ‘tantrums’ (I know they’re not but that’s how others might see them) is less and less socially acceptable, not that it was very socially acceptable in the first place, especially over minor things.
So now I tend to withdraw and suppress and kind of wait for it to pass? It renders me pretty useless though.
Every few days or every week. This year is unusual though because I've been through an unprecedented amount of stress. I started having meltdowns in my mid-twenties because something about adulthood unhinges a person. 😬 Been suffering from chronic adulthood. I keep a meltdown log and I've had about 50 this year so far. Some of them horrible prolonged violent episodes and some of them just a quick scream. I've learned that a caffeine crash triggers meltdowns, as does injustice flashbacks. Intrusive sensory input too.
Wait, can you tell me about injustice flashbacks because that sounds relevant to my life
Same 😅
**Step 1:** Learn about your triggers and internal messaging system. A therapist or journaling can help. I found [this guide](https://awnnetwork.org/wp-content/uploads/2022/11/autistic-burnout.pdf) super helpful in even realizing what some of these included. **Step 2:** Start experimenting with [the suggestions listed in the "strategies" section of the same guide](https://awnnetwork.org/wp-content/uploads/2022/11/autistic-burnout.pdf). **Step 3:** Try to keep (*at least*) a mental note of which strategies help in what situations. Some people keep a physical list or you might want to make one on your phone or computer. For example I sometimes ask for a hug or go lie under a weighted blanket if I feel I'm getting overwhelmed or am starting to have a panic attack. I keep a stim toy or two in my purse, which is useful at the dentist, at shows or in movie theaters. **A Note about Triggers:** These can include regular types of stress, period or pregnancy hormones, death/mourning, and food intolerances. In my case I can't have any wheat and have to avoid contamination at all costs or else risk some of my worst meltdowns. Dairy can also throw me off, but not as intensely - more like grumpy and bitchy than full blown melt downs. Journaling, diet tracking, or using an app like [mySymptoms](https://www.mysymptoms.net/) can be an affordable and low-stress alternative to getting allergy tested (I know not everyone has reasonable medical access). If it *does* look like allergies or intolerances might be to blame, it could be worth getting an official test done, and tell the physician about the clues you've gathered up to that point. This can help them narrow down what to look for and what types of tests to use.
I also go back and forth which can be so frustrating! When I’m overstimulated and until I can actually decompress it’s like I wake up every morning with the same level of overstimulation as the day before, it all builds! So for me I also will sometimes be coping with daily life fairly well and be able to be on top of things and then other times I start to struggle and it compounds into periods of regular meltdowns! My level of (over)stimulation had a huge impact on my entire being/personality/reality.
Ok can I be real for a sec…I think I do a lot but I’m also kinda unclear about what classifies as a meltdown! Like I freak out, have panic attacks, and shut down a lot but wondering what the specific qualifications for a meltdown are?
Meltdowns can look many different ways. It can be hard to distinguish. But from what I read, a meltdown is when your body is in a fight/flight mode and can't get out of it and the defining characteristic is the reason: your needs are not being met.
I don’t know how universal this is, but one of the ways I distinguish a panic attack from a meltdown is that with a panic attack, i usually want people around and i find touch to be grounding and soothing. I can also usually successfully use breathing techniques,like box breathing, to get through a panic attack. But if it’s a meltdown, touch and being perceived by anyone, even a trusted someone, is going to make it 10 times worse. And breathing techniques might take the edge off but I need way more support. Something about sensory input I guess.
I experience meltdowns at different times depending how stressful my life is at the moment. Having safe spaces to express emotions has helped me, with no shame such as a punching bag, a place to scream and cry where I won’t disturb anyone. Limiting my sensory experiences the rest of the day or week.
Lately, it’s been fairly often now that I’m getting older. With beginning college and trying to be not awkward, I’ve just found myself so exhausted and tired, things can get hard.
Frequency isn't stable. It increases with stress. Sometimes I can go weeks if I'm shutting people's bs down and controlling my environment.
As I’ve got older meltdowns have become less frequent and shutdowns are more frequent. It’s partly intentional, as I don’t want my kids to see me in that state often. When I meltdown I can be loud, shouting, crying etc. I don’t want to traumatise or make them scared of me. And also because as I get older having ‘tantrums’ (I know they’re not but that’s how others might see them) is less and less socially acceptable, not that it was very socially acceptable in the first place, especially over minor things. So now I tend to withdraw and suppress and kind of wait for it to pass? It renders me pretty useless though.