Becoming overwhelmed can often feel like a ladder, where each stage contributes to the intense emotion. It can be helpful to identify different stages so that you can intervene earlier to hopefully minimise distress.

Below is an example:

Stage Signs What helps
Early Irritability, fidgety Lower sensory input and demands
Rising Brain fog, shutdown urge Move somewhere quiet and safe, low effort, high stimulation distractions
High Meltdown/shutdown, non verbal Personal space but people nearby to keep me safe

 

It can also help to have a sensory menu for specific responses:

Calming

  • Use weighted blanket
  • Dimly lit room
  • Noise cancelling headphones
  • Comfort items eg blanket, teddy, comforting smell

Stimulating

  • Cold water on wrists
  • Fast paced music
  • Chewing gum Pressure (a loved one giving you a tight hug)

Grounding/anxiety reducing

  • Name 5 things you can say
  • Complete wordsearch, crossword
  • Mindful movement