Meltdown Toolkit
What to Do in a Meltdown
Here are some good ideas to try when you are in total overload: A handy checklist by Erin Johnson, SPD Life Force
Change Environment and Remove Harmful Stimuli:
- Take a nap
- Leave situation
- Quiet, dark room
- Time out in a quiet place
- Go to park
Redirect Your Attention:
- 5 deep breathes
- Meditate
- Set timer to cry
- Take a bath
- Footbath
- Stretching
- Integrated Yoga
- Heated Blanket
- Get on computer
- Watch TV
- Write in a journal
- Write a story
- Read
- Study
- Sew
- Focus on Something
- Instant Message with friends
- Open doors for people
Deep Pressure:
- Weighted Blanket
- Get under mattress
- Body Sox
- Swim
- Theraband
- Crash into couch
- Proprioceptive Input
- Rock on ball
- Hip Input
- Roll therapy ball over body
- Ankle and wrist weights
- Weighted vest
- Joint compressions
- Push on door or wall
- Chair push ups
- Carry heavy laundry
- Drag heavy wheel bag
- Push heavy shopping cart
- Weighted lap pad
- Use a sleeping bag
- Push pull hands
Relaxing Tactile Input:
- Theraputty
- Lotion
- Peel glue off skin
- Use Fidgets
- Rice or moonsand box
- Play with hair
- Wilbarger Brushing
- Epsom salt spray or bath
- Tap with bean bag
- Rub something soft
- Use microwave rice pack
- Play in shaving cream
- Vibration
Calming the Far Senses:
- Listen to your MP3 player! (Earbuds preferable)
- Baroque Music
- Lavender aromatherapy/diffuser
- Eat something crunchy
- Suck on something thick
- Eat beef jerky
- Eat a popsicle
- Eat sour candy
- Chew ice
- Drink mint tea
Soothe As You Move:
- Swing at a park
- Rock (in a chair or stationary)
- Roll down hills (in body sox if possible)
- Go sledding
- Rearrange Furniture
- Play catch with a therapy ball
- Spin in office chair
- Roll in body sox
- Roll on a tennis ball
- Climb stairs
- Scrub the floor
- Bounce on a therapy ball