Autistic Meltdowns: Questions for Self-Reflection and -Understanding
In my experience as a therapist working with autistic adults, I've developed a protocol to better understand what individuals commonly refer to as 'meltdowns.' Please note that if you use a different term than meltdown (overhwelm, getting spun up, etc), feel free to substitute. It’s just the most commonly used term as of this blog post. Answering these questions serves several functions:
It makes something that often seems mysterious more tangible and easier to examine.
It allows a behavior or experience that's often marginalized due to shame and masking to be acknowledged without shame.
It enables individuals to start making connections and becoming more explicit about their experiences. This can help in minimizing painful sensory inputs, developing strategies to reduce the occurrence of meltdowns, and providing language to articulate these experiences internally and to communicate them to loved ones, hopefully fostering greater understanding and support."
Understanding Your Meltdowns:
Internal vs. External Meltdowns: Do you tend to experience internal meltdowns (retreating inward, becoming quiet, nonverbal, etc.) or external meltdowns (shouting, throwing things, etc.)? Both? If both, how do they relate to one another? Does one follow the other?
Internal Signs: What are the internal signs that indicate you're at the beginning or in the middle of a meltdown?
External Signs: What observable signs might others notice when you're experiencing a meltdown?
Triggers: Identify sensory experiences, physical environments, times of day, specific people or roles, performance-based stressors, or daily activities that are likely to trigger a meltdown for you.
Support: How do you prefer people to respond to you during meltdowns? What actions or strategies help you recover most effectively?
Self-Support: Describe some ways you support yourself during meltdown experiences.
Peak Meltdown Phase: Estimate the duration of your peak meltdown phase.
Return to Baseline: How long does it typically take for you to fully return to your functional baseline after a meltdown?
Insights and Reflections: Reflect on anything you've discovered or connected through completing this worksheet. Are there any new strategies or approaches you'd like to experiment with? Is there anything you're unsure about yet, such as the duration of your peak meltdown state, and if so, how might you gather more data to clarify this?
Good job taking the time to reflect on and examine your experiences with meltdowns. Remember, understanding your triggers and finding effective coping strategies is a journey, and every step along the way matters. Your willingness to explore and navigate your meltdowns is a testament to your strength and determination.
I’m always open to hearing feedback about material I share: tweaks you’d suggest and ways you’ve been positively impacted. I try my best, and I’m also a busy human that tries not to to let perfect be the enemy of good. Reach out at noa@noahamiel.com
