Although you may not be able to completely stop experiencing shutdowns, there are things you can do to reduce the number of shutdowns you experience.
A shutdown is a coping mechanism that occurs when an Autistic adult is overwhelmed by sensory, emotional, or cognitive input to protect us from further stress and stimulation.
Autistic shutdowns in adults are caused by sensory overload, overwhelming social situations, stress, and anxiety.
For a deeper dive into read “Autistic Shutdowns – What are they? What do they look like? How do you recover from them?”
Know Your Triggers
If the goal is to prevent a shutdown, start by identifying early signs of sensory overload or stress by identifying situations, environments, or sensory stimuli that commonly lead to shutdowns.
These are known as your triggers.
When an Autistic adult knows their triggers, they can determine which triggers can be managed by developing strategies to manage reactions to the triggers and which triggers should be avoided.
Set Boundaries
Once an Autistic adult knows their triggers and has determined what ones may be manageable and which ones are not, it is time to set boundaries.
Boundaries are important. A boundary should be based upon what the Autistic adult will and will not accept in life.
Respect Personal Needs
An Autistic adults’ boundaries will help define their personal needs. An Autistic adults’ needs should include their safety, appropriate sensory regulation, and a level of social connection that feels comfortable.
Respecting personal needs is essential as it will send a clear, yet subtle, message to others of what is acceptable.
Create Routines and structure
Creating a predictable daily schedule and routine can reduce an Autistic adult’s anxiety and help manage sensory overload.
Take breaks
While many Autistic adults feel they must go no stop to keep up with their allistic peers, it is important to recognize when to take a break from stimulating environments.
When taking a break, it is suggested that Autistic adults DECOMPRESS in a quiet space.
Engage in Self-Care
Self-care is one of the most important steps every Autistic adult can take to take care of themselves.
Engaging self-care means engaging in activities that promote relaxation and self-regulation, Self-care activities include deep breathing, meditation, exercise, or listening to calming music.
Create a Low-Stimulation Environment
Creating a low-stimulation environment can help prevent shutdowns by providing a space to retreat to that will help minimize sensory overload.
A low stimulation environment is a great place to retreat to for breaks or self-care.
Sensory Management helps prevent shutdowns
If sensory overload is a trigger, then try using sensory tools like noise-canceling headphones, sunglasses, weighted blankets, or fidget toys to manage overwhelming sensory input.
Communicate effectively
Once an Autistic adult has defined their personal needs, they should let others know about their needs and share how allies can support them in preventing shutdowns.
Educate Others About Autism and Shutdowns
When communicating needs to others, an Autistic adult may need to educate friends, family, and colleagues about autism and shutdowns to foster understanding and support.
Seek Professional Support to Prevent Autistic Shutdowns
Never overlook the role that a professional such as a therapist or counselor specializing in Autism can play in developing personalized strategies for managing shutdowns for Autistic adults.
