Meltdowns and Shutdowns

That moment when everything becomes too much—and your nervous system says "NOPE."

"A meltdown feels like every fire alarm in my brain going off at once. A shutdown feels like someone pulled my power cord. Neither is a choice." — Autistic adult

The Key Understanding

Meltdowns and shutdowns are neurological responses to overwhelm—not behavioral problems. You can't "just stop." Your prefrontal cortex has gone offline. This is your brain protecting itself.

Common Triggers

Sensory overload. Social demands. Too many decisions. Unexpected changes. Hunger, exhaustion, illness. All of the above building up over time.

Often, the visible trigger isn't the real cause. You've been tolerating everything all day. Then someone asks a question and you melt down. It wasn't the question. It was everything that came before.

Prevention

• Reduce daily sensory and cognitive load
• Scheduled breaks before you need them
• Quiet spaces available
• Know your warning signs (irritability, rising anxiety, feeling "on edge")

During

If having one: Get somewhere safe. Remove yourself from trigger if possible. Let it happen—fighting makes it worse.

If supporting someone: Reduce stimulation. Give space. Stay calm. Wait. Don't talk a lot, demand responses, or try to reason.

Recovery

Afterward: Low stimulation environment. No demands. Real rest. Comfort activities. Time (hours to days). Zero guilt.

A meltdown is not a tantrum. A shutdown is not "checking out." These are your nervous system's emergency responses when it has no other options. Treat them with the compassion you'd give any involuntary physical response.

Related: Learn about sensory overload (a common trigger) and coping strategies (preventing buildup).