Avoiding meltdowns at work

they work fine for autistic people I find and scientific researchers have found  --- they are an easy way in.  It was how I started but I agree with all thing be cautious.

I'd be cautious there, because what works in an NT setting doesn't to an ND. A mentor must be direct, there are too many possibilities for baleful triggering in the high-sensitivity setting.

there are loads of free guided meditations in youtube,,, just saying

This is second-hand from an NAS Counsellor (she's actually a Supervisor, specialises in kids, has me because I've been dealing with adolescent trauma):

1. First aid: lavender oil. This will buy you time to get to safety.

2. Grounding methods. She usually uses latex wristbands, but some are allergic. 

3. Public alert. The Sunflower symbol is widely recognised. Just keep it in your purse, someone will find it.

4. As has been suggested, meditation. This does not mean some para-religion or expensive course, it just means learning to switch out your cognitive brain and letting the limbic loose for a bit: it has healing systems. Learn to stop thinking, an image of loveliness is useful to focus on. I spent some time learning to have this on tap as a separate stream in my mentation, it was truly weird to allow it to be the channel for light hypnosis release of complex PTSD while remaining subserviently conscious on a lower channel!

Good luck and enjoy your rest! 

Care definitely attracts a really interesting cross section of people I can tell you that!

 have a nice rest you deserve it

Thank you to you all! First of all, just having the advice, the kind words and somewhere to open up to means a lot. So really, really thank you! Its nice not to feel alone on the autism side of things. I really appreciate your insight.

Second, you've provided so many practical ideas. I'm going to pull out the short term and long term ones and kind of write a bit of a plan for myself, maybe talk them through with my partner who works in the same field too (so knows the culture - and can navigate it a bit better than me!). Strangely enough, I loved my last role (same field of work) and think that my current job has taught me skills that could only make me better at that. I'm definitely keeping an eye out for it coming back up again. 

For today, my first day off, I am just going to REST! Maybe I'll have a little cry because I've been holding it in all week. I do think that that can help lift the weight a little. Then I'll spend the day just doing things to look after my body and mind, like a little reset almost. That's usually my first rest day routine. 

Also, whilst I don't work in the care field it's interesting that some of the shared experiences are from that field of work. It sounds really difficult and I really admire those people that use their time to help others, especially when they are dealing with difficult times (or just being a human!) themselves. I wonder if a career in that area attracts the neurodiverse? 

Anyway, thanks again. I'll look out for new replies from people too, and if someone adds a new post - thansk for that too! 

Take care, all of you 

There's two things here that are worth thinking about. The first being that you are newly diagnosed. Although I'm not yet formally diagnosed, the way I found out was kind of unique. What happened afterwards, was a lot of mixed feelings. Relief that I now understood why I'd struggled, but also the over riding feeling that I didn't really know who I was anymore. Even if you don't actively think about it, your brain is trying to fit this new information into place and it may need to move things around in your head in order to do it. That will take time, eventually you'll find some balance.

The second, is obviously the major problem your asking about. You have two options. You can either leave, or stay. Having Autism doesn't make you incapable of doing your job, but it's important to make changes to how you operate. This is not just going to benefit you, but also your work place as they clearly want to get the best out of you that they can.

One of the easiest things you can try, is a quick meditation in between jobs. It can be two minutes or two seconds. Just take a moment, close your eyes and take a deep breath, let it go, then Count up to five slowly, then count back down to one. Repeat. Focus on nothing else, not the job, not the fuzziness in your head. Just focus on breathing in and out and counting. It's quite small but it can make a difference. What you need is to give yourself time to adjust. It's hard to do that when your so busy, so you need to steal yourself little moments here and there. I also like to do something I call stepping back. If it all gets to overwhelming, I often feel like it's all in front of me, it's too close and I can't workout what to do next. So, I take a literal step back, take a breath and look at  it. I can then decide on a next step and move on from there.

You can do a wellness action plan with your manager. I'm doing one at the moment, I effectively write down how, why and what effects me and what things make it better. There are specific questions but your work place may have their own version. You then bring this to your 121's with your manager, and between you, who can find solutions that help you to cope better.

Finally, I can appreciate that you don't want to leave your job. I trained in film and theatre costume many years ago. I loved it. But as I wasn't aware that I was trying to function with undiagnosed Autism, I was trying to do 'normal', be 'normal', and failing miserably. Eventually I left because I thought I needed to. Twenty years later, I now know I'm probably on the spectrum, I'm learning ways to help me cope, but I regret walking away from my costume work. I know that I wouldn't likely go back into it, but I've still decided to pick up my skills again because there are other avenues that I could potentially move into, like dress history. Still working in the field that I enjoy, but not so chaotic. Your career doesn't need to end as a result of your diagnosis. Perhaps your skills could help you move sideways into a similar role that allows you to function better, but still allow you to do what you enjoy?

Just adding this on as well, I find that meltdowns happen when it all gets a bit too much. Kind of like filling up the cup until it's too full. The meltdown is your brain poking a hole in the bottom so it drains out. Don't be afraid to have a cry. It can help to get you settled again. I know you want to find a quiet space and have a private moment to yourself, I'm the same. But my colleagues don't even ask me now if I'm ok, they know what crying is for me.

Goodness... I really feel everything you're saying. There's a lot here so would be good to sort out an order of steps to take. I know what it's like to feel trapped in a job that has good moments but is also perhaps the only thing one is trained for. 

Before I really understood Autism I was forced to take steps to put my life in a more work-a-ble order and that did start with Necessary Self-Care and learning about proper boundaries. In every situation, efficient and effective humans are Healthy! I was advised by a GP to take trail mix and fresh veg to work with me and pick at things throughout the day. And to take a multi every morning. Biology is something not worth taking for granted. 

Most pros in my field are very strict about holidays, about shutting off their phones during dinner, about a hard workout early morning and their protien shakes. I do yoga most nights - it helps me sleep. But these individuals stop what their doing to make purposeful time to Self-Care as it seems counterintuitive but it makes us more effecient. We need proper maintence and regeneration in order to be productive. And that may also include 5 minutes every 2 hours stepping outside for natural light to re-boot. 

But engaging in these practical practices to Self-Care requires understanding proper boundaries. And these are things you can google. Every thing needs a sort of protection to thrive and asserting boundaries is not just a form of commanding respect from others, but it will make it easy to self-care and in turn, perhaps find just a wee bit better work-flow and efficiency. 

So before I go into the actual reply I should say, I got my diagnosis a week ago, I had suspected for a while, regardless of that, what I'm saying is, I have no idea if these suggestions are the healthiest things to do mentally but I feel compelled to share my experience because it sounds really similar. 

I have worked in a variety of health care settings, usually entry level and it sounds like you are a bit higher up the food chain to that! None the less, I think I can pass on a few things that may help you hang in there while you get some actual help. 

1) first is it possible to go part time, even for a little bit? 

2) could you take leave for a day a week for a few months to give yourself longer weekends or patches of days off? 

3) mini meltdown - what I used to do when it was really all too much is give myself 5/10 minutes for a quick cry, just to take the edge off, and pull myself back together, now there is not always a place to do this and you can't always get to it if there is, basically I need a private place to sit that has a sink and mirror so I can sort my face out after cry - but you are diagnosed and higher up food chain so maybe they can provide that kind of space for you. 

4) follow the advice of the person who posted a reply before me it's really solid 

5) new job, re training, you would be surprised how many skills are transferable and how much you might enjoy something else - this is however the nuclear option. 

Ok so like I said, I have no idea if a psychiatrist would necessarily suggest that but it got me through the past of an undiagnosed decade plus of new jobs, stressful jobs and running around in the very stressful environments I still am drawn to work in despite having totally burnt out.. yes word of caution, I am now totally burnt out. 

Seriously good luck - oh one last thing a therapy I have had recently that really helped was IPT it was all about role change and nicely structured for my brain. 

I hope you get a solution that works for you and your family 

Hi

Hi

Sounds like similar job that I did , care working , I ended up having a nervous breakdown and quitting , You need to put your mental health first or you'll end up becoming very depressed , can you take some time off to take a load off  ? 

Employers don't see us as human beings just numbers /slaves .

every day at lunchtime do a guided mindful meditation ------ i do a meditation every day of 30mins which took the place of my daily autistic shutdown.

also try this software set to headphones see if it helps it has relaxation and productivity settings

brainaural.com/play.php

you are very brave but you need to take your breaks if u dont well u could really get ill.

Your employer has a care of duty and if they refuse your breaks or dont stop u working they are liable.

a friend of mine ended up in a secure unit. he developed severe depression.

when he came back part of my job was to make him take his lunch break and go home at 5pm and not work the weekend.

take your breaks. if u do not want to do a 30min guided meditation from youtube at your desk in work  with headphones on.  They take a while to take effect but main thing is they slow your mind down and generally reduce stress.

If u can go to another room even better.

there are many types of guided meditation so try a dozen so see which one clicks for you.

meditation is for life so u start on guided meditation then u can do it anywhere yourself unguided.