Navigating Meltdowns and Bad Days as an Adult with High-Functioning Autism

Understanding and Coping with Meltdowns

As an adult with high-functioning autism, managing meltdowns and bad days can be overwhelming, but I’ve discovered a few strategies to help navigate through them. One of the most critical steps is to avoid situations that could trigger a meltdown if possible. For instance, finding a quiet, private place, like a car, allows me to safely release my emotions without scaring others.

Once in the car, I scream and sob until the meltdown subsides, often resulting in a deep sense of relief. Sometimes, the intensity of the meltdown can cause me to lose my voice, but I always wake up feeling more peaceful afterward and often sleep exceptionally well. Limiting my daily stress by managing my workload and surrounding myself with understanding individuals is also crucial in minimizing meltdowns.

Strategies for a Low-Stress Living Arrangement

My personal experiences have taught me that fewer overwhelming situations are much better. Instead of having a career that requires constant attention and a supportive family, I work in a low-stress job and have an understanding and easy-going husband. Raising children is too overwhelming, so my husband handles our children, leaving me free from constant stress. This arrangement helps me maintain a better balance and prevent daily meltdowns.

Mitigating Stressors and Seeking Support

Unfortunately, life can be particularly challenging for some adults with autism. For instance, in the past two years, I've had to sell my house to survive and also experienced a significant relationship upheaval. At 65, with additional health issues, I've been determined to avoid relying on harmful coping mechanisms like drugs, alcohol, or overeating. Instead, I've turned to supportive solutions:

Counseling: Twice a week with an autism specialist to address emotional and social challenges. Healing Therapy Music: Listening to soothing music at bedtime helps promote relaxation and reduce stress levels. Retail Therapy: Purchasing items online via Amazon can serve as a distraction and fulfill a desire for regular purchases. Prayer: My spiritual practice, especially early morning prayers, helps me start my day on a positive note, even when I feel at my worst. Exercise: Cycling on an exercise bike most days keeps my body active, which is essential for mental health. Supportive Caregivers: Having a paid carer visit once a week provides both support and helpful company. Virtual Community: Connecting with a local autism support group via Zoom helps me feel less isolated and learn from others’ experiences.

Supporting Others with Autism

Supporting loved ones with high-functioning autism also plays a vital role. If a family member, especially a young child, is experiencing a meltdown, it's essential to sit with them and offer comfort. Encourage them to express their feelings, and reassure them that you're there for them, both during good and bad times.

Recognizing Triggers: Understanding what triggers meltdowns and taking steps to avoid or mitigate them can significantly reduce the frequency of these challenging episodes. This could involve finding a new routine, adjusting work schedules, or seeking professional help.

Leaving Troubling Situations: If you find yourself in a situation that could lead to a meltdown, it's often better to leave and assess the situation elsewhere. Remember, your well-being should always be the priority.

Coping with meltdowns and bad days as an adult with high-functioning autism isn't easy, but with the right support and tools, it's possible to navigate these challenges and lead a fulfilling life.