Meltdowns vs Shutdowns

Meltdowns and shutdowns are two common ways your nervous system might respond when you’re overwhelmed — emotionally, mentally, or through your senses. If you’re autistic or have ADHD, you might recognise these patterns, though they can happen to anyone.

These aren’t “bad behaviour” or signs that you can’t cope. They’re your body’s way of saying “this is too much right now.” They’re actually protective responses.

What’s a Meltdown?

A meltdown is when all that built-up pressure needs to come out somehow. It might look intense to others, but it’s not something you’re choosing to do — it’s your whole system responding to overload.

You might find yourself:

• Crying, shouting, or feeling panicked
• Pacing, hitting things, or moving a lot
• Stimming much more intensely than usual
• Having verbal outbursts or feeling completely “out of control”

This isn’t you being dramatic or seeking attention. It’s your nervous system releasing pressure that had nowhere else to go.

What’s a Shutdown?

A shutdown is when your system turns inward instead. Your body and brain might freeze, slow right down, or disconnect to protect you from any more input.

You might find yourself:

• Going completely quiet or feeling unable to respond
• Wanting to hide or get away from people
• Feeling physically still or frozen in place
• Finding it hard to speak or move, even when you want to

This isn’t you being rude or trying to avoid people. It’s your nervous system protecting you by hitting the pause button.

Both are completely valid responses. Both are real. And both are your nervous system trying its best to cope when there’s too much happening, too fast, for too long.

If you recognise these patterns in yourself, please know there’s nothing wrong with you. Understanding what’s happening can help reduce any shame you might feel and create more space for recovery, rest, and the support you deserve.