What to do if ______ has a panic attack / meltdown / sensory overload:
I know you’ll want to get close to me and cuddle me, but for right now, until I show that I want or need closeness and cuddles, sit or lay down a little ways away from me.
Calmly tell me that you’re right here if I need you. Don’t push, just let me know you’re there.
As long as I’m not hurting myself (e.g. hitting myself, banging my head on things), just give me some space please.
If I am hurting myself with behaviors like this, gently intervene. Put a pillow between my head and whatever I’m hitting it against, or put one over my lap so I’m hitting the pillow rather than my thighs. Something like that. Don’t grab me or pull at my hands/arms. Doing so will now help and might make things worse.
I don’t want to hurt you and if I accidentally did, I’m really, really sorry. Ease yourself a bit further from me so there is less risk of unintentionally bumping you or something.
Let me stim however I need to to get myself through this.
If I’m rocking, covering my eyes or ears, rubbing my head or ears or eyes, rubbing my thighs, biting a knuckle, humming, etc., please just leave me be and allow me to do what I need to.
If I can’t talk or sign or write/text, don’t try to make me. I will explain what happened once I’m able to (even if this means I can’t today).
If your anxiety starts to peak and you need some fresh air, it’s okay to step away. Calmly tell me that you need to step outside, that you are not going to hurt yourself in any way, you just need air, and that you will be back as soon as you’re able.
Remind yourself that I will explain when I can, I will be okay, and that you are not failing me by taking time to yourself.
If I’m still stuck when you come back from giving yourself some space to breathe and take care of yourself…
Maybe put on some soft sleep music on youtube or put on a light show that we like – such as Gravity Falls, Steven Universe, Bob’s Burgers, or Adventure Time.
Maybe put some of my stim toys near my hands or where I might see them in case they might be helpful but I haven’t been able to get them myself.
Even if I don’t immediately respond to this or other external stimuli, that’s okay. It might take some time for me to overcome this mental breakdown. Just relax and focus on taking care of yourself right now.
Most important of all, take care of yourself while this happens. I know it’s scary, but focus on getting yourself through this stressful time. You’re allowed to sleep if you need to. You’re not ditching me. I’ll be okay. And I’ll get you if I need you.
I’m not doing this to hurt you. This is just a thing that happens sometimes when I get overloaded or triggered because I’m autistic and because of my anxiety or PTSD.
When I can, I will sign or text/write or talk to you. If I can’t verbally explain right now, I’m sorry, and I may need to wait until I’m capable of speech before I’m able to explain what happened/triggered me. This may not be until tomorrow or the next day.
Please be patient with me.