Autism here, prone to overload, meltdowns. Also grew up in abusive environment. What has helped:
Learning about what causes a meltdown. So, if in crowded space, I'll think, potential danger here. Over time, recognizing triggers, can plan in advance, know what to expect.
Knowing when I'm about to hit meltdown state. Feel increasingly trapped, pressure building, everything faster and faster, panic rising, fight/flight. Got so used to doing this, can remove self, make sure meltdown doesn't happen.
DBT for borderline personality really helped me. I get so caught up in how things should be. They don't care, this isn't fair, everyone's against me, I hate this, I hate everything, everyone's stupid.
I learned to recognize thoughts in head, to not assume, no expectations, no judgment. Focus on what is.
This enabled me to start thinking constructively. Ie, this person is doing something that's bugging me. It's understandable why I'm so annoyed. How is it affecting me? I'm really good at researching, so what are creative solutions?
People won't know what you're thinking til you tell them. I had to research, learn about how to have healthy relationships, healthy conflict resolution, how to acknowledge, name, process my emotions. To not attack, criticize a person, instead, hey this is affecting me this way, you willing to talk?
I'd probably recommend you looking into anger management, researching it. I understand why. It can be overwhelming. Challenge here, acknowledging anger, allowing self to feel it, but not letting it control you. As a survivor of abuse, this is extra important to me, I don't like hurting others, making them afraid.
The fact that you are recognizing this, becoming aware of it, are talking about it, asking for help... there's a lot of people who don't do that. So, you're ahead of the curve. You can learn from this. You can emerge from this stronger. You have the ability to take what you're going through, to adapt, grow. It may seem hard and overwhelming now, but you can do this.
Autism here, prone to overload, meltdowns. Also grew up in abusive environment. What has helped:
Learning about what causes a meltdown. So, if in crowded space, I'll think, potential danger here. Over time, recognizing triggers, can plan in advance, know what to expect.
Knowing when I'm about to hit meltdown state. Feel increasingly trapped, pressure building, everything faster and faster, panic rising, fight/flight. Got so used to doing this, can remove self, make sure meltdown doesn't happen.
DBT for borderline personality really helped me. I get so caught up in how things should be. They don't care, this isn't fair, everyone's against me, I hate this, I hate everything, everyone's stupid.
I learned to recognize thoughts in head, to not assume, no expectations, no judgment. Focus on what is.
This enabled me to start thinking constructively. Ie, this person is doing something that's bugging me. It's understandable why I'm so annoyed. How is it affecting me? I'm really good at researching, so what are creative solutions?
People won't know what you're thinking til you tell them. I had to research, learn about how to have healthy relationships, healthy conflict resolution, how to acknowledge, name, process my emotions. To not attack, criticize a person, instead, hey this is affecting me this way, you willing to talk?
I'd probably recommend you looking into anger management, researching it. I understand why. It can be overwhelming. Challenge here, acknowledging anger, allowing self to feel it, but not letting it control you. As a survivor of abuse, this is extra important to me, I don't like hurting others, making them afraid.
The fact that you are recognizing this, becoming aware of it, are talking about it, asking for help... there's a lot of people who don't do that. So, you're ahead of the curve. You can learn from this. You can emerge from this stronger. You have the ability to take what you're going through, to adapt, grow. It may seem hard and overwhelming now, but you can do this.