Neurodivergent Overload Skills Menu

This is a fast menu for when your nervous system is overloaded and "regular coping" won't load.

Neurodivergent overload often shows up as:

  • Meltdown (too much input → high intensity)
  • Shutdown (too much input → low energy / can't initiate)
  • Dissociation (numb/unreal/detached)

Autistic overwhelm can look like meltdowns and shutdowns, often triggered by sensory or emotional overload.

1) Pick what's happening (best guess)

A) Meltdown (flooding / can't stop / everything too loud)

You might notice: panic/rage, crying, heat, pacing, urge to escape.

Do now (choose 1–2):

  • Reduce input: dim lights, noise canceling, hoodie/blanket, leave the space
  • TIPP (temperature + paced breathing) → /distress-tolerance/tipp
  • Deep pressure / squeeze: weighted blanket, wrap in blanket, pillow hug, wall push
  • Shake it out (30–60 sec) then coherent breathing → /mindfulness/breathing

Goal: bring intensity down 10–20%, not "feel perfect."

B) Shutdown (blank / heavy / can't move or start)

You might notice: brain fog, can't speak, stuck in bed/chair, low body signal, "no words."

Shutdown is often described as the nervous system going into a freeze/collapse style response.

Do now (choose 1–2):

  • Make the world smaller: fewer choices, fewer words, less light/sound
  • Micro-step only: "Sit up" → "Feet on floor" → "Drink water"
  • Warmth + pressure: tea, heating pad, blanket burrito
  • Body cue: press feet into floor for 10 seconds; repeat 3 times

If you can't initiate: go to /self-care and do the "minimum viable care" list.

C) Dissociation (unreal / numb / detached)

You might notice: "I'm not here," floaty, time gaps, can't feel your body, distant sound.

Do now (choose 1–2 grounding skills):

  • 5–4–3–2–1 senses (see/feel/hear/smell/taste)
  • Orienting: name date/time + 5 objects in the room
  • Cold water: splash face or hold something cold (TIPP temperature)
  • Contact points: feel chair/back/feet; press palms together

If dissociation comes with danger or self-harm risk → /crisis-help-now.

If self-harm urges are present → Self-Harm Urges Right Now

If cravings/using urges are present → Cravings Right Now

2) When you're steadier (next step)

After intensity drops:

Related Skills