Why a Meltdown and Shutdown Recovery Plan is So Important.
A comic style graphic that features two women, one women is whispering in the ear of the other and you can see a text bubble that says “Pst…do you have a meltdown and shutdown recovery plan?” At the bottom of the graphic is the website www.tiffany-landry.com
Part of my late diagnosed autistic journey has been developing and learning tools to support my autistic health and well being. I remember being a newly late identified autistic and realizing that what I had been experiencing throughout my life had a specific name: “shutdowns” and “meltdowns.” Like many other late diagnosed autistics I didn’t grow up getting the support I needed as an autistic child and adult. This meant that as an autistic adult that I didn’t have the specific tools and support I needed to support myself during things like autistic burnout, shutdowns and meltdowns. I believe that autistic adults deserve practice tools & support so we can live a life that’s autistic affirming and accessible. In this blog post I’m going to share why creating an autistic meltdown and shutdown recovery plan is a key part of tending to our autistic wellness and health.
What is an autistic meltdown and shutdown recovery plan?
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An autistic meltdown and shutdown recovery plan is a specific and doable plan for you to recover from an autistic meltdown or shutdown. A meltdown or shutdown includes specific and doable routines that will support you in recovery from a meltdown or shutdown.
Why is an autistic meltdown and shutdown recovery plan so important?
An autistic meltdown and shutdown recovery plan is so important because it creates safety in the following ways:
It creates a specific and doable routine so you know exactly what to do post meltdown or shutdown.
It has clear ways you can get your post meltdown and shutdown needs met.
Having a clear and doable meltdown and shutdown recovery plan means that you get focus on your specific recovery process and receive the care you need. It can also be supportive to share your recovery plans with your loved ones so they know what to do and not when you’re recovering from a shutdown or meltdown.
A white woman who brown hair whispers in a white woman with blond hair’s ear. There is a white text bubble on a red background with yellow and blue shapes at the edges. The text bubble reads: “Having a meltdown and shutdown recovery plan creates safety aka you know exactly what to do post meltdown and shutdown. It also creates doable ways to getting your post meltdown and shutdown needs met.” There is a text with the website address: www.tiffany-landry.com.
What are some things you might do during a meltdown or shutdown recovery plan?
The great thing about autistic meltdown and shutdown recovery plans is that they are tailored to the individual. When I work with my private clients on creating autistic burnout and shutdown recovery plans I like to ask the following questions:
What are some small and doable ways you can rest? It can be helpful to think about your post meltdown and shutdown rest needs and different types of rest that are restorative.
What are your sensory needs post meltdown or shutdown? This could look like incorporating sensory breaks, wearing noise cancelling headphones, engaging with sensory glimmers, reducing sensory information.
What would feel soothing post meltdown or shutdown? Perhaps that’s watching a comfort show you’ve seen 20+ times, using a weighted blanket or plushie, co-regulating with a pet, listening to music, having no sensory or social demands.
What types of support do you need post meltdown or shutdown? That could look like: taking time off from work, getting support with cooking, cancelling plans or reducing demands, quiet, engaging with a special interest.
By answering these questions we can then identify a specific meltdown or shutdown recovery plan. Remember to make it super doable!
What’s an example of a shutdown or meltdown recovery plan?
Even though each recovery plan will be different, it can sometimes be helpful to see examples of a meltdown or shutdown recovery plan. Here’s an example of a shutdown recovery plan:
Remove yourself from the environment that caused the shutdown.
Go to safe environment and use sensory aids (noise cancelling headphones and sunglasses.)
Lay on heating pad with weighted plushie and rest.
Get take-out or prepared food (aka reduce household demands.)
Pick a self soothing activity: 1.) engage with special interests 2.) co-regulate with pet or nature 3.) re-read favorite book or re-watch favorite show.
If it feels supportive do some gentle movement such as stimming or gentle stretches.
Permission to take as long as you need to rest and recover.
There is a comic style graphic with two men, one of them is wearing a shit and tie and one is wearing a helmet and goggles. There are two text bubbles. One says “What about meltdown shutdown recovery ideas?” The other text reads “For my shutdown recovery plan, I like to rest as much as possible, do gentle movements (such as my go to stims), use my sensory aids, reduce demands and sensory pain and take lots of breaks (stim, rest and special interest breaks.) On the top right is the website www.tiffany-landry.com.
How do I create my own autistic shutdown and meltdown recovery plan?
Designing your own autistic shutdown and meltdown recovery plan includes a few steps:
Identifying your post meltdown and shutdown needs. Ex: I need to use my sensory aids and to be in a quiet room.
Knowing what feels supportive and restorative for your post meltdown and shutdown self. Ex: A combination of rest, reducing demands and tending to my sensory needs feels most supportive.
Finding specific and doable ways to get those needs met.
If you’d like support in crafting a meltdown and shutdown recovery plan, I made this free workbook to help you! The My Autistic Shutdown and Meltdown Recovery Plan workbook is a free fillable 13 page workbook and includes fillable worksheets on things like:
Naming your meltdown and shutdown triggers.
Identifying your own unique warning signs that a meltdown or shutdown is on the way.
Getting clarity of the types of support you need during an autistic meltdown and shutdown-both from yourself and from others.
Creating a doable and supportive meltdown and shutdown recovery plan.
Making a list of types of supportive care that would feel nourishing to receive during your meltdown and shutdown recovery.
I highly suggest downloading the workbook and filling it out to support yourself in creating an autistic meltdown and shutdown recovery plan. You can also share some of the completed worksheets with your loved ones so they know what they can do to support you.
You deserve the best post meltdown and shutdown care.
A comic style graphic that features two women, one women is whispering in the ear of the other and you can see a text bubble that says “Remember! You deserve the most loving, sweet and steady care post meltdowns and shutdowns-and always!” At the bottom of the graphic is the website www.tiffany-landry.com
At the core of an autistic meltdown and shutdown recovery plan is asking ourselves: “what is the care I need after a meltdown or shutdown?” I like to remind myself that meltdowns or shutdowns are neutral and a part of being autistic in this very loud and often overwhelming world. Meltdowns and shutdowns happen and what can be incredibly healing is how we show up for our post meltdown and shutdown selves. Some things you might ask yourself while crafting your meltdown and shutdown recovery plan might include:
What is the most loving thing for myself after a meltdown or shutdown?
What is the care that would feel so supportive, sweet and caring to receive or to give myself?
What do I need to tell myself after a meltdown or shutdown?
I hope your meltdown and shutdown recovery plan supports you in getting the care and support you need post meltdown and shutdown.
Thank you for reading!
I hope this blog post felt supportive. If you’re exploring a break from social media-please feel free to share any reflections in the comments.
The information contained in this blog post is for general educational and informational purposes only and should not be construed as medical or mental health advice. The information provided is not a substitute for advice from a qualified professional who is aware of the facts and circumstances of your individual situation. We expressly recommend that you seek advice from a professional familiar with your specific situation.
Your autistic healing matters.
I hope this blog post was helpful in your own autistic healing journey. I truly believe that us late diagnosed autistics deserve autistic affirming healing and I hope you have the best practitioners, tools and support for your own healing.
If you’re seeking autistic support and healing, I’d love to support you in my 5 month program The Autistic Mentorship. It includes:
An intensive intake session & healing document to identify your goals and developmental objectives that we’ll work on in our program together.
Three (75 minute) sessions a month.
Lots of support & education: think recap emails + personalized practices sent to your inbox, neurodivergent workbooks and resources and a bonus check in call to use when needed.
You can find out more about The Autistic Mentorship here.
Tiffany Landry is a queer autistic coach and trauma resolution practitioner. She works with queer and autistic clients in her program The Autistic Mentorship. Tiffany also writes a newsletter on Substack called The Queer Autistic Newsletter.