Emotional Regulation Week—Day 5: Meltdown/Shutdown Recovery Plan

Hello AutismWorks Community,

Days 1–4 set the foundation. Today I’m building a clear plan for what to do during and after a meltdown or shutdown. The goal isn’t perfection—it’s safety, dignity, and a predictable path back to steady.

Understand the Two States (plain and useful)

Meltdown (overdrive/outward): overwhelm releases as crying, yelling, bolting, repetitive movements, or agitation.
Shutdown (power-save/inward): speech drops or stops, movement slows, eyes down, minimal response, may need dark/quiet.

Both states are nervous-system protection. Treat them with care, not correction.

My 3-Phase Recovery Plan

(Print or save this. Keep it short.)

PHASE A — Immediate Safety (0–5 min)

Protect: remove sharp objects, step away from crowds; no sudden touch.
Reduce input: dim light, lower sound, widen space.
Simple line (repeat quietly):
- Meltdown: “You’re safe. I’m here. No decisions now.”
- Shutdown: “You’re safe. Take your time. No pressure to talk.”

Do Not: debate, teach, demand eye contact, or ask “why.”
If public: move to pre-picked cooldown spot (from Day 4).

PHASE B — Stabilize (5–20 min)

Choose two calming actions—no more.

Breath support: 4–6 breathing (guide or mirror), or quiet humming.
Body support: weighted item/pressure, seated wall lean, slow hand squeeze.
Sensory support: headphones/earplugs, hat/hood, cool water, tissue.
Cognitive support: zero questions, single-word options if needed (“Water?” “Chair?”)

Timing rule: If distress remains high after ~15–20 minutes, extend or exit the situation entirely.

PHASE C — Gentle Re-entry (20–60+ min)

Check color (Green/Yellow/Orange/Red). Aim ≤ Yellow.
One-step task to re-engage (sip water, short walk, sit + breathe x3).
Quiet summary (if talking is possible):
- “We’re safe at home/class now. No decisions until you’re ready.”
Delay problem-solving until fully calm (often later that day or next day).

Minimal Script Cards (carry on phone)

During: “Safe. I’m here. No decisions now.”
Shutdown: “No pressure to speak. Nod or point if easier.”
Re-entry: “We’ll do one small step. Then rest.”

Supporter Do/Don’t (parents, teachers, peers)

Lower your voice; slow your pace; give space.
Offer one concrete choice: “Headphones or quiet room?”
Guard dignity (privacy; neutral language).
Signal continuity: “We’ll pause this. We can try again tomorrow.”

Don’t

Lecture, bargain, or threaten consequences.
Crowd, corner, or restrain (unless immediate safety requires).
Ask why during the event. Save it for debrief.

Environment Checklists

Home

Cooldown basket: headphones, water, tissues, soft item, fidget
Lights: lamp or dimmer ready
Posted reminder: “No decisions during recovery”

School/Work

Pre-agreed space (nurse/phone room)
Hall pass / badge text: “Reset—back at :10”
Ally who knows the plan and guards privacy

Public

Identify exits on arrival
Carry earplugs + water
Park or sit near an easy route out

Aftercare (when baseline returns)

Body: hydrate, simple food, shower/bath, light stretch, early bedtime
Brain: quiet activity (instrumental music, familiar show, low-stim hobby)
Boundaries: cancel or shrink remaining plans

Debrief (next day, 5–10 minutes max)

Use facts → feelings → future:

Facts: “Noise spiked in the store at 6:10.”
Feelings: “I felt pinned and hot.”
Future: “Next time: earplugs before entry; 10-minute time box.”

One change only. Stack improvements over time.

Personal Template (copy/paste)

Meltdown/Shutdown Plan – v1.0

My early signs: __
Immediate line to use: __
Go-to supports (pick 2): __, __
Primary cooldown spot: __
Ally / contact: __
Re-entry step: __
Aftercare (3 items): __, __, __
Next-day debrief time: __

When to seek extra help

Events are increasing in frequency or intensity
Self-harm or property risk
Recovery takes >24–48 hours consistently
Consult your clinician/GP/therapist; adjust supports and environments.

A meltdown or shutdown isn’t failure—it’s a full system alarm. With a rehearsed plan, I can move from alarm to safety, then to stability, and back to daily life with dignity intact. Tomorrow: Day 6—Re-entry After Overwhelm: Gentle Step-Ups That Work.