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The 10-Minute Ritual I Swear Prevents My Meltdowns (Even When Life Is… A Lot)

Updated: 4 days ago

overstimulated woman sitting on bed in need of 10 minute ritual to prevent meltdowns

Okay, hear me out. There are days when my brain goes from “I got this” to “let’s sell everything and run to the mountains” in 0.2 seconds. I don’t care who you are — overwhelm is real. It hits like a truck. Sometimes it’s small stuff, sometimes it’s everything at once. And if you’re on the spectrum like me, meltdowns aren’t just a quirky anecdote — they’re very real, very messy, very all-encompassing.

And on those days, self-care isn’t fancy. It isn’t Insta worthy. It’s not a 47-step skincare routine or a candlelit bath. No. Self-care is survival in the form of a 10 minute ritual to prevent meltdowns that actually works.

This is mine. It’s messy. It’s chaotic. But it saves me.


10 Minute Ritual to prevent meltdowns





Step 1: Remove the Overstimulation


First things first : yeet your phone across the room (gently… or not). Close your laptop. Pretend your emails don’t exist. The world can wait. You can’t.

Seriously, putting everything on pause is half the battle. Even 30 seconds of intentional “I am not doing anything right now” can calm the racing thoughts.

If you have auditory sensitivity, I like to throw on noise-canceling headphones or silence. If your eyes are overwhelmed, cover them for a second. Protect your senses like a dragon protecting treasure.


Step 2: Release the ‘I Must Be Productive’ Guilt


woman sitting at desk in front of computer with head in her hands needing to rest

Some days, productivity is the enemy. On meltdown days, I do one thing : flop. Yes. Lay down like a tortilla. Stretch like a cat. Become one with your blanket or your floor tiles. Don’t even move unless absolutely necessary.

It sounds silly, but sometimes giving myself permission to exist without performing saves me hours of anxiety. And honestly? I call that elite self-care.


Step 3: Do ONE Soothing Thing (Pick Your Flavour)


Now that you’ve flopped, let’s do one tiny thing that actually feels good. Nothing elaborate. Something for you :

  • Sip a warm drink and just… taste it

  • Step outside and let the air hit your face

  • Throw on a favorite comfort show

  • Put on a face mask (real or DIY)

  • Scream into a pillow (or have a fight with it, highly recommended)


Anything that says: “I matter, even in chaos.”


If you want bonus points, make it slightly sensory : smell, touch, sight. Little cues like this send a signal to your nervous system : “You’re safe. You’re okay.”


Step 4: Regulate Your Nervous System Without Making It Weird


woman lying on yoga mat for a 10 minute ritual to prevent meltdowns

This is the slightly fancy but necessary step. Take 4–5 deep breaths. Place your hands on your heart or belly. Move your shoulders or jaw if they’re tense.

Whisper (or scream) to yourself : “I am safe. I am not being chased by a tiger. My emails can wait.”

It might feel dumb. That’s fine. It works. Your body believes what it senses, not what it thinks. So give it something calm to cling to.


Step 5: Tiny Act of Kindness for Future You


Here’s where we sneak in productivity without guilt. Do one tiny thing for your future self :

  • Fill your water bottle

  • Put a snack where you’ll see it later

  • Throw your blanket in the dryer for 5 minutes so it’s WARM when you need it

  • Send one text you’ve been procrastinating on

It’s minimal, but your future brain will thank you. Even one act counts as a win.


When 10 Minutes Feels Like Too Much


blond exhausted woman lying on her bed to prevent meltdowns

Some days, I literally can’t. My meltdown is that strong. That’s also fine. Laying on the floor, crying a little, ignoring the world? STILL COUNTS, and feels quite good actually.

Self-care isn’t about being perfect. It’s about survival. It’s about giving yourself any kind of pause and grace when everything feels too much.


Validation for You, My Friend


You’re not lazy. You’re overstimulated. You’re not dramatic. You’re dysregulated. You don’t need to “fix” yourself — you need care.

Even 10 minutes of intentional chaos management = victory.

Even 5 minutes = victory.

Even 1 deep breath = victory.


Self-care isn’t glamorous. It’s messy. It’s real.


And it works.



💛 If you loved this chaotic, cozy ritual, I share tons more fun, realistic self-care ideas, routines, and hacks on Pinterest.

🤍 Come hang out with me @lauvisliving


Let’s survive life together — with a little chaos, a lot of heart, and maybe some snacks along the way.

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