# ADHD Emergency Protocols

## FREE Crisis Navigation for AuADHD Overwhelm

When the system crashes, start here. This is not a replacement for medical care. It is a first-response protocol for overwhelm, shutdown, or emotional flooding.

### Recognize the State

Signs you are in crisis:
- You cannot decide what to do next.
- Everything feels equally urgent.
- You want to run away or freeze.
- Your body is vibrating or completely shut down.
- You are about to make a decision you will regret.

### Step 1: Containment (30 seconds)

Say out loud: "I am overloaded. This is a state, not a trait."

If possible, move to a quieter space. If not, close your eyes or lower your gaze.

### Step 2: Ground (2 minutes)

- Feel your feet on the floor.
- Name five things you can see.
- Name four things you can touch.
- Name three things you can hear.
- Name two things you can smell.
- Name one thing you can taste.

### Step 3: Reduce Load

Pick ONE of these. Do not do all of them:
- Cancel one obligation.
- Put your phone in another room.
- Drink water.
- Step outside.
- Lie down with a weighted blanket or pillow.

### Step 4: Smallest Next Action

Ask: "What is the smallest thing that moves me toward safety?"

Examples:
- Text one person: "I am overwhelmed. No response needed."
- Set a timer for ten minutes and do nothing.
- Write one sentence about what triggered this.

### Step 5: Recovery Plan

When the acute state passes, schedule:
- Sleep.
- Protein and water.
- One pleasant sensory input.
- A review of what overloaded you.

### Emergency Contacts

Fill this in before you need it:
- Person: ___________________
- Crisis line: ___________________
- Safe place: ___________________

### Remember

You are not broken. Your nervous system is responding to too much input with the tools it has. The protocol is a way to give it fewer inputs and more support.

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