She Rocks the Spectrum

My Shutdown & Meltdown Plan

Shutdowns and meltdowns aren't bad behavior or a lack of effort — they're what happens when the load on your system outgrows your capacity to carry it. You can't always prevent them, but you can understand your pattern and make the hard moments shorter and safer.

My capacity lately

How much is left in my tank these days
Rate from 0 (Running on empty) to 10 (Full tank): ____

My pattern

Think back to recent times you shut down or melted down. What tends to come first?

What builds up beforehand (too much input, too many demands, masking all day, change)

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My earliest signs it's coming

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What it looks like

• [ ] I tend to shut down (go quiet, still, can't speak or move much)
• [ ] I tend to melt down (overflow — tears, anger, can't contain it)
• [ ] It can be either, depending

What helps me — during

In the moment, less is usually more. What actually helps you (or has helped before)?

Common helps

• Less sensory input — dark, quiet, fewer people
• No demands and no questions
• Deep pressure, a safe spot, a familiar object
• Time — not being rushed to be okay

What I can do for myself

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What helps from other people (and what does NOT help)

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Recovery / aftercare

Coming back takes time and energy. Plan for the after, not just the during.

What I need afterward to refill (rest, food, low demands, no analysis yet)

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Roughly how long I usually need to recover
Rate from 0 (Hours) to 3 (Days+): ____

A note of kindness: Needing this plan isn't a flaw. Knowing your limits and planning around them is a skill, not a weakness.

Share it

Who could I share this with so they know how to help?

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