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How to Avoid Meltdowns

Four Methods:Recognizing the SignsIntervene EarlyLive WellTeaching Children to Manage MeltdownsCommunity Q&A

Are you autistic, or are you a caregiver of an autistic child? Do you feel that you (or the child) are experiencing too many meltdowns? While meltdowns are an inevitable part of life, it is possible to reduce the number and severity of meltdowns experienced.

Recognizing the Signs

Understanding your triggers is crucial to minimizing meltdowns. Staying on top of your emotions will help you take good care of yourself.

  1. 1
    Notice when something makes you feel shaken or upset. Keep track of your emotional state during the day, and notice when stress is building up. This will help you recognize if you are at risk for a meltdown today.[1]
    • Are you more frustrated or agitated than usual?
    • Do you feel overwhelmed?
    • Do you feel bad about yourself?
  2. 2
    Look for physical and psychosomatic signs as well. Symptoms of stress vary from person to person. Yours may include the following:[2]
    • Headache
    • Tense muscles (may lead to aches and pains)
    • Tightness or pain in stomach
    • Changes in appetite
    • Decreased concentration
    • Fatigue
    • Clenched jaw
  3. 3
    Look for behavioral cues. Your body will automatically begin using coping mechanisms to try to reduce stress. Here are several things you may catch yourself doing:
    • Self-isolating (e.g. sitting in the most closed-off area of the cafeteria, when you normally like to sit where your friends can find you)
    • Withdrawing from sensory input (leaving crowded areas, declining hugs)
    • Retreating deeper into own world (e.g. not noticing somebody who was standing behind you)
    • Stimming more
    • Subconsciously begin using things from therapy (e.g. deeper breaths if you were trained to do this during stress, or forcing smiles/eye contact because your therapist would stop doing painful things if you did those)
  4. 4
    Observe your facial expression. Sometimes it will reveal an emotion that you had no idea you were experiencing.
    • Bathroom mirrors are a good opportunity to observe your face. The tactic of excusing yourself to the restroom both removes you from the situation and allows you to "check in" with what your facial muscles are indicating you are feeling.
    • Feeling your face can also help detect stress. For instance, touching your eyebrows may reveal they are furrowed. Your jaw might be tight. Your temples could feel tight to the touch. All of these are physical indications that you are stressed.

Intervene Early

The best way to stop a meltdown is to cut it off before it begins. It's important to take quick action to keep the buildup of stress from worsening.

  1. 1
    Follow your instincts. If you feel like sitting outside is better than sitting in a crowded cafeteria, go outside. If you feel the need to stim or put in earplugs, do so, and don't worry about what other people think. Your emotional health matters more than their opinions.[3]
  2. 2
    See if you can leave a stressful situation. Try going outdoors for some fresh air, or taking a bathroom break and washing your face. Be polite, but firm (if need be) about your need to leave. Here are some ways to communicate that you need to take a break or leave:
    • "I'm feeling a little off. I'm going to get some fresh air."
    • "I'm going to the bathroom; I'll be right back."
    • "I need to go so that I won't be late." (You don't need to specify that this "appointment" is with a DVD and a bowl of ice cream.)
    • "It's getting late, and I'm getting tired. I'm going to head home."
    • "This has been a wonderful party, but I have some homework/chores/confidential government work to do tonight. I'll see you tomorrow."
  3. 3
    See which coping mechanisms[4] you can employ to stay calm if you can't or don't want to leave. Pamper yourself as much as possible. Remember that you can always leave if it gets worse.
    • Bring your favorite stim toy with you and use it.
    • Get deep pressure. Hold a beanbag, wear a heavy jacket/vest, ask for a bear hug, or squeeze yourself.
    • Eat something sweet or drink something warm. This will help calm you down.
    • Do relaxation exercises, like deep breathing or imagery.
  4. 4
    When in doubt, leave. Stress buildup worsens meltdowns, so a misguided attempt to "tough it out" can cause things to grow even worse. Escape as quickly as possible, take as much time as you need, and return once you feel better (if at all).

Live Well

Reducing stress in your daily life will make it harder for stress to reach the boiling point.

  1. 1
    Always carry stim toys and relaxing things: lollipops, a handheld beanbag, lotion, bracelets, or whatever it is that calms you down. This way, you'll be prepared when stress starts to build up.
  2. 2
    Stim and exercise regularly. Stimming[5] and exercise reduce stress, burn calories, and provide numerous other benefits.[6] They will relieve excess energy from your system and boost your mood and ability to focus. Here are small alterations you can make to increase your activity:
    • Take a 10-minute walk every evening. Bring a loved one and talk about your day.
    • Play backyard sports with family members.
    • Get off the bus one stop early and appreciate the fresh air.
    • Swing.
    • Substitute an exercise ball for a desk chair. Bounce as much as you please.
    • Take your kids or siblings out to a park.
  3. 3
    Eat well, and get enough sleep. Sleeplessness and poor diet can increase your levels of stress, thus making it harder for you to stop a meltdown.
  4. 4
    Find little ways to make your life easier. It is okay to make adjustments, and it is okay to be disabled in public.[7] Try going to the autistic community (start with #actuallyautistic or #askanautistic) for tips from like-minded people.
    • Ask for disability accommodations. These can help.
    • For auditory defensiveness, wear earplugs during your walk to school or work. You will still be able to hear sounds, but they won't hurt you.
    • Get a robotic vacuum cleaner, rather than trying to remember to clean by yourself.
    • Skip social events that don't interest you. Socializing is hard,[8] and you aren't required to do it if the context isn't compelling enough.
    • Make schedules, diagrams, and lists as memory aids.[9]
  5. 5
    Know your triggers. If you can identify the things that bring on meltdowns, you can learn to avoid them, or prepare coping strategies beforehand.
  6. 6
    Remove stressful jobs and people from your life, if possible. You might not be able to get rid of your father, your English class, or that annoying dog next door. But you do have the power to control some stressful aspects of your life. You can say something is not working, or a person is making your life miserable. Quitting is not always a bad thing; it can be a powerful act of self-care. For example:
    • You are taking college classes, but you are getting stressed out. You might consider dropping the most problematic classes and take a lighter load of classes. It might take longer to get your degree, but plenty of people take more than eight semesters.
    • Your friend makes fun of you and makes you sad. That is not a good friend—it is OK to stop spending time with her. Maybe you can work it out at some point, but you have every right not to socialize with someone who is unkind.
    • You enjoyed your job but had a change of supervisor. You really do not respond well to her style. You have tried to adapt, but it is not working out for you. It is OK to hand in your notice if it is making you miserable. Many people quit jobs because of this reason.
  7. 7
    Surround yourself with people and things that you love. This will improve your mood and the quality of your life.
    • Try to find a job, volunteer opportunity, or extracurricular activity related to your special interests. If you are given an open-ended project, try to relate it to your passions. Let your knowledge shine.
    • Find a productive hobby. Creating something (whether it's an article or a hat) will make you feel good.
    • Get together at least once a week with your closest friends. (If you don't have close friends, the aforementioned activity can help you find some.)
    • Find a therapist who makes you feel better, not worse. Your happiness and competence are a top priority.
  8. 8
    Give yourself plenty of relaxation time. Autistic people are at high risk for developing anxiety, so it's important to give yourself plenty of rest. Try special interests, crochet, reading, music, journal writing, bubble baths, or whatever helps you feel centered and at ease.

Teaching Children to Manage Meltdowns

During a meltdown, a child will feel a terrifying lack of control. You can help them regain a level of control by teaching them to use coping mechanisms and ask for help when needed.

  1. 1
    Speak compassionately and gently during a meltdown. The child may be experiencing severe feelings of panic, frustration, confusion, or general distress.[10] It is not their fault,[11] and they cannot stop it. Responding kindly to them establishes trust, so they know that you will help them when they're hurting.
  2. 2
    Teach the child to advocate for their needs. Most autistic children can identify when they feel upset, and have a feeling of what they need. Explain to the child that it is important that they come to you when they are upset, so you can help them feel better. Social stories and modeling can help them learn what to do. Try teaching them one of the following phrases:
    • "Break, please."
    • "I need to go to my corner."
    • "I need quiet time, please."
    • "May I go to my room?"
    • Nonverbal children can communicate the same ideas through typing, picture cards, AAC, or gestures. Ask their therapist for help.
  3. 3
    When they advocate for their needs, immediately pay attention. Do what they asked you to do. This proves to them that advocating for themselves is a good strategy and that it works better than bottling up stress until it reaches a meltdown point.
  4. 4
    If they do not or cannot speak for themselves, pay attention to facial expressions and body language. If stress seems to be building up,[12] ask about the need you want them to communicate. For example, "Do you need a break?" Listen or watch for their response.
    • If they nod, you can model for them: "Yes, I need a break, please!" Do this while you lead them away. They will associate the phrase with the action, and start saying the phrase when they need to leave.
    • If they say no, but still seem upset five minutes later, you can intervene: "You look really overwhelmed. Let's take a break." Then lead them to a calm place.
    • Don't hold their needs hostage. Never force them to wait until they can speak the phrase.
  5. 5
    Make their break times calming and relaxed. The child may be feeling extreme distress, and it's important that you treat them kindly. If they have positive memories of break times, they will be more likely to start asking for them when they need it.
    • Use a quiet, gentle tone of voice (especially if you suspect sensory overload).
    • If they have a calming down corner, fill it with things they like: blankets, books, toys, etc.
    • Never pin them down against their will; this is traumatizing to the child.
  6. 6
    Allow the break to be as long as needed. Sometimes, five minutes will be enough for them to calm down. Other times, they may need an hour of quiet activities only. Play it by ear, and never force a child to leave before they're ready—this will likely trigger the meltdown they've been holding back.
  7. 7
    Help the child identify triggers, and find appropriate coping strategies. This can help them stop a meltdown before it occurs. Try making a list of triggers and strategies together. Consider both what they could do, and what you could do in order to reduce stress.[13] This can include...
    • Sensory tools[14]
    • A list of people they can ask for help
    • A comfort item
    • A "secret sign" to signal to caregivers that the child needs a break
  8. 8
    If aggression occurs, first try to figure out why it happened.[15] (Ask the child why they did that, if possible.) An aggressive outburst might have been caused by a physical sense of danger: somebody blocking their way when they needed to leave, another child bullying them, or an adult reacting abusively.[16] Understand the situation before attempting to impose consequences.[17]
    • Ask other people what exactly happened. If somebody behaved physically towards the child (e.g. attempting to pin them down against their will),[18] then the child's reaction was actually a panicked attempt at self-defense, and you must address the other person's behavior.
    • Sometimes caregivers, particularly in the ABA school, use euphemisms for damaging behavior: "keeping him in his chair" might mean "pinning him down while he cried for help."[19][20]
    • If violence results as an escalation, talk to both parties, not just the autistic child. For example, if a boy takes a girl's toy and she hits him, it is important to address both his and her behavior.
  9. 9
    If the child misbehaved, then be firm about it. Screaming, crying, flopping, and stimming are all natural during meltdowns. However, being mean or needlessly aggressive is never acceptable. Here are some ways to deal with it:
    • "It is not okay for you to hit your sister. We are not a violent family. If you're mad at her, you need to use your words or take a break."[21]
    • "I understand that you were upset, but it wasn't nice of you to call the waiter names. It wasn't his fault that you were unhappy. How do you think he felt when you called him ugly?"
  10. 10
    Teach positive alternatives. Simply telling a child that something is wrong won't help them—they need to know how to deal with their feelings. Work together with them to come up with alternate solutions.
    • "If you need to punch things when you're upset, do you think it would work for you to punch some pillows or cushions instead? It's okay to punch the couch when you're angry."
    • "I know that it's not fun for you to scream and cry in the restaurant. Next time you start to feel upset, you can tug on my sleeve and let me know that you need a break, and I'll take you outside so you can feel better."
    • "Kicking the back of Mommy's chair makes her very uncomfortable. What if you rocked in the rocking chair instead?"
  11. 11
    Praise the child when they handle it well. Complimenting them will reinforce the good results.
    • "I saw you asking your therapist for a break today. That was very mature of you to recognize that you needed to pause."
    • "Good job punching the pillows! That's much better than punching your brother."
    • "Thank you for telling me that you needed to leave."
  12. 12
    Talk to the child after a meltdown. Listen patiently to hear the full story. What caused the meltdown? What could they do in future situations like this? What could you do to help them? This will help you work out specific strategies together, and help the child know that they can come to you in the future.

Community Q&A

Add New Question
  • It's my mum that causes my meltdowns. She gets stressed and tries to grab me so I pull back. She then says, "You're faking it; you must have read up on it." I have been told I have traits of Asperger's but not an actual diagnoses and there is a waiting list; how do I solve this?
    wikiHow Contributor
    It is NOT okay for your mom to gaslight you or violate your boundaries. Practice scripts like "I need alone time" and "Please let me be." Go to your room to calm down. Your problem is deeply nuanced and difficult, and support and advice from the Autistic community may help you more. Try the #AskAnAutistic hashtag; many people there have dealt with ableist and/or abusive parents.
  • I'm very angry with my stepmother. She never gives me space or leaves me alone when I want to be left alone. How can I get her to give me space?
    Ayyat Khurram
    Calmly approach her and tell her that you sometimes need to be alone and have some private time. Very politely tell her to let you be. If she still doesn't listen, try getting help from another trusted adult.
  • Is it okay for my dad to say I'm faking it and to shove me against a wall during a meltdown? He is very ableist also.
    wikiHow Contributor
    No. It is not okay for your dad to put his hands on you or abuse you emotionally. Talk to another adult you can trust about what is going on at home.
  • My mom grabs my face and tells me to "suck it up and be quiet," but I have Aspergers and this is a trigger for me. What can I do?
    wikiHow Contributor
    Tell your mom that is a trigger and ask her to stop.
  • I had a meltdown at school. I always try to breath and calm down but I can't. Any tips?
    wikiHow Contributor
    Repeat a mantra in your head when you feel a meltdown coming, like "I will be calm. I will not melt down." Talk to a teacher or counselor about getting help at school in the future when you need it.
  • I had a semi-meltdown after I embarrassed myself in front of my sisters and a friend, but my friend, who knows I have Asperger's, was annoyed and berated me for it. Are they ableist?
    I would definitely say so. Not being willing to create understanding and space for neurodivergent forms of expression would fall under ableism.
  • When I am about to have a meltdown or I am getting stressed at school, my friends don't notice that I'm upset. What can I do?
    Get out of the stressful situation. Trying to "tough it out" is only going to make it worse. Say "I need some air" and go somewhere peaceful and quiet. If you have an IEP, you can ask for it to include instructions for teachers to let you leave when you are getting overwhelmed. Your friends may surprised when you leave, so it might be helpful to tell your friends "Sometimes I get really overwhelmed, and I need to spend some quiet time alone to help me relax. If you see me getting overwhelmed and leaving, please don't worry. It just means I need a short break, and I'll come back once I'm ready." Not everyone will understand right away, but with some time and experience, most of them will.
  • Is it common that autistic people can be overwhelmed and meltdown when they listen to music? It is not feeling sad but severely overwhelmed. I am a self-diagnosed autistic and I want answers.
    My brother suffers with Asperger's syndrome, which is similar but not quite the same as autism. People who suffer with autism can get overwhelmed by too much noise, however, if it is noise they like such as music it can be a way of calming rather than the opposite. If you are looking for a way to listen to music yourself the only thing I can suggest is selecting a few styles of music and listening to them to see which ones you like more. This may be a hard task for sufferers but it may have long-term benefits. If you feel overwhelmed at any point tell yourself to come back to it at another time, maybe the next day. If you believe yourself to be autistic you may wish to seek an official diagnosis.
  • Usually when I get meltdowns, I tend to hurt myself. It helps in situations that I can't leave, but I already have too many scars. It helps to get rid of the feeling, but I'd like to find another way. What should I do?
    The best way to deal with it is telling someone. Let them comfort you. You could even search online for one or many support outlets.
  • I'm forever having meltdowns at school. How do I stop myself from doing that?
    Mafe Soares
    You have the right to do that, so don't be ashamed. If you feel confident enough to do so, open up about your condition to your classmates and explain why you have them and how to deal with your meltdowns. Also, talk to your teachers and ask them to let you leave the room for a few minutes when you ask them. If nothing works, then it probably is time to change schools or seek professional help.
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    • If you or your child often experience meltdowns in a certain situation, then there is a serious problem with that situation. See if you can avoid re-experiencing the situation, or, if it is inevitable, make the experience less upsetting.


    • Save a life—don't call the police.[22][23] American police may kill or traumatize an autistic person instead of helping them.
    • Never hold down a child against their will or lock them alone in a room. This is extremely dangerous, and will often make the child panic. Making a child feel powerless will not improve their self-control.

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