Meltdown Toolkit

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Having a meltdown?

Here is a handy checklist of things you can do to help yourself.

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
• Journal
• Write a story
• Read
• Study
• Sew
• Focus on Something
• Instant Message
• 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
• Brush
• 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:

• MP3 player
• 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 park
• Rock
• Roll down hills
• Go sledding
• Rearrange Furniture
• Catch with therapy ball
• Spin in office chair
• Roll in body sox
• Roll on tennis ball
• Climb stairs
• Scrub the floor
• Roll down hall in body sox
• Bounce on ball