How do you all cope with sensory overload that can cause agitation or meltdowns?

If I'm in public or at work I take smoke breaks, not for the smoke but for the break. I don't smoke but a brisk walk outside (exercise, fresh air, change of context) resets everything. For this reason I get anxious the deeper I go into a giant building (such as a conference centre), and therefore farther from fresh air. And I never sit in the middle of a row of people, I just hover around the edges so I can make a quick getaway.

I always wear sleeveless tops as a first layer, and further layers have to open up the front (no pullovers) for easy removal.

During winter, the moment I step indoors, before going up stairs or boarding a transit vehicle etc, I take off all my outer layers and rearrange all my bags for easy carrying.

At home I take screaming hot baths or showers, and then sleep.

I use coping tools. Sunglasses, stim toys. Temp regulations tools

Sometimes, I use earplugs and headphones together to block out noises. If that doesn't work, I found singing to music with the earplugs in and headphones on (music volume all the way up) blocks it out. Bonus, ears are protected against the loud music.

If I can lay down on the ground and it be semi socially acceptable I do that. Go to bathroom to be alone. Take a bath as soon as I can. 

I try to prevent getting overwhelmed by blocking out light that bothers me as much as I can (blinds down, sunglasses and hat outside or even inside if needed), and wearing ear protection (flares or loops). 

I try to be mindful of how many potential overwhelm triggers are happening at once, eg a lot of sensory input plus multiple people interrupting me or needing things from me is more overwhelming than any one of those in isolation and they're all cumulative in leading to overwhelm. I don't think I can really regulate myself much in the moment, I might be able to ride it out for a while but soon need to reduce stressors/inputs.

If I reach overwhelm or meltdown point, I  really need to get away from the main trigger and from other triggers/stressors/demands (eg people, noise). Then it takes some time to regulate. The thing that seems to work best for me if it's sensory overwhelm is taking a quick nap, even if I only fall asleep briefly, it seems to reset my brain. For social overwhelm just time alone helps.  Often I journal a bit before doing above to get thoughts out of my head so I can let go and relax 

Sensory:

I wear blue light glassess as I cannot wear sunglasses at work, helps a little with the HUGE lights.

Have gotten good at slowing my breathing to delay a panic attack winding up, though this took a while to practice and only delays it. Still meltdown when I walking home, though the walk helps decompress. (can run, stim etc)

Finding a suitable stim helps too, I find tapping my thigh while walking helps ground.

Ear inserts to reduce the decibel level a bit, so i can still communicate. If i don't have to talk to people as much, noise canceling headphones or earbuds could be explored.

Temperature: difficult with a uniform, thin socks and top aid, though If i could wear shorts or a linen dress in the heat I would.

Have Decompression time build in to my week aids with my level of tolerence. A walk each evening, weighted blanket, eye mask and soft background music at night helps with a sense of reset.

Meal preping when I have energy means I rarely have to devote energy to 'what do I cook' question, It's whatever is in the freezer. Prioritising that and decompression routine aids me with melting down less, or in the instance's things are bad, my reset out of fight/flight responces with my cognition being more limited is much quicker, a few hours or one sleep, vs the two weeks it took to climb back to some sense of baseline ability.

For Clothing, over the years switching to natural cotton (or modal), linens or wool( not direct skin contact, over a base) has helped a lot with not dealing with additional sensory irritation. Can select light clothes for warm days, heavy clothes when needed. A prefered fav is a doublebreast waistcoat I can tighten to obtain that feedback, without being restricted with heavy sleeves. Though compression can decrease or increase personal sensory comfort, individual dependent.

Honestly allowing yourself to just thrash your limbs around on a bed or when standing can help give some immedate relief in sensory feedback.

I would also explore scripts or ways you find you can non-verbally communicate with those in your close soical circle, as managing that aspect, did free up some more energy for myself, which aided with increasing my sensory threshold before things got worse.

Having a Notes app or notebook, to blurt out random thoughts, a list or thoughts stuck in your head, can help reduce a potential mental load building up over a few days.

Best short advise a therapist advised me with any intrusive thoughts, was not to actively react to them, but to consider yourself a pebble, and attempt to let them wash over you. Found it an odd suggestion, though it did reduce the frequency of meltdowns at the time.

Physical movement reduces tension build up too, which can contribute to your threshold before reaching a meltdown to be smaller. Push ups on the stairs or brief periods of jogging are easy to incorporate. (Personally found cycling an aid, reduced time needed to collect groceries too)

Thats all I can think of for now, if you want a copy of the Spectrum Women book, I found it a well rounded essay collection of help, I can send you the epub file to read on your phone.

ps: Admittedly I have come home early today as the fluorescent lights at the training location I was at today triggered migraines even with my glasses, though recently reset again. so while I did cry a bit on the walk home, feel fine now.

Source: Early diagnosis ASD Male. Solutions explored with a handful of ASD Female friends, an ASD specialized therapist and an ADHD Female partner.

I have earplugs for out and about, headphones when I’m at home, plus make sure to have sunglasses with me wherever I’m going too

If I need to step away from a situation I usually say I need to go to the bathroom and just hide in there to decompress for a while. Might not buy me enough time for a full reset, but usually helps keep me in the “ok”zone

That’s been my go to move since middle school, and aside from people maybe remarking I must have a small bladder, no one has ever given me any push back on it

Things that help me:

Alone time, staying home as much as possible, reducing obligations, noise cancelling Headphones 24/7, dark rooms with covered windows, engaging with special interests, lots of good sleep every night, climate control bedroom with a comfy bed, comfortable clothes, safe foods, support for triggering tasks like administration or logistic life problems, anxiety meds, drinking lots of water, consistent exercise, video games, walking outside

When a meltdown happens (because it always comes eventually LOL) I release it as aggression first- Punching, swearing, clenching, growling, intense exercise, isolating myself from everyone, whatever works. Then when the anger passes I stew in my dark feelings for however long it takes, hours or days. I try to keep myself cozy and reassure myself it will pass. I attempt to decode any messages or communication coming from my feelings and use that to guide my life moving forward. I try to stay with my routines as much as possible but also give myself a lot of grace.  Getting through a meltdown is an art form, a skill, a demonstration of self love. 💕 

Dimmed glasses, nc headphones under hand, short meditation sessions "on run".  

+Attempt to find something intriguing in my surrounding in or beyond discomfoft or pain.

soft clothes, noise cancelling headphones, close my eyes when possible, take my shoes off at every opportunity. at home i snuggle up in bed. my biggest one is smells, i wish there were noise cancelling headphones for your nose!

Go to the bathroom

Cut sugar from your diet. Completely. Helps eliminate anxiety.

I put a mask on when I’m in public. It helps me calm down so much, plus I’ve managed to not get sick for 4 years so I’m healthier too! Headphones really help too.