How to use this worksheet
Use this sheet to think about what happens before, during and after overload, meltdown or shutdown. Write down your early warning signs, what tends to increase overwhelm, how it feels in your body, what other people might notice, and the things that help you feel safer and more regulated.
There are no right or wrong answers. You can complete it all at once or return to it over time as you notice new patterns.
How it can help
Understanding your own overload pattern can make it easier to recognise difficulties earlier, before you reach your limit. It can also help you identify sensory needs, reduce unnecessary demands, communicate what you need to others and create a clearer recovery plan.
The aim isn't to stop you from having needs or to make you tolerate more. It is to understand what your nervous system is communicating and what genuinely supports you.
