ZenGamer

Tool takes as long as it takes

Too much right now

One slow shape. No words needed. Plus help for whoever is with you.

You don't have to do anything. Look at the shape, or don't. If you can, breathe out slowly as it shrinks.

Show a break cardCalm sounds

If you're helping someone

  1. Keep them safe. Move anything they could hurt themselves on.
  2. Turn things down. Dimmer light, less noise, fewer people watching.
  3. One person, few words. Let one person stay with them. Speak slowly and low, in few, simple words. No questions, no "calm down".
  4. Give space and time. Stay calm and nearby, if that's welcome, and wait.
  5. Don't judge or punish. A meltdown isn't bad behaviour. It's a sign of being overwhelmed.

If someone is in danger, call your local emergency number. Free helplines.

How to use it

  1. Open this page. The shape starts by itself. Breathe in as it grows, out as it shrinks, or just watch.
  2. Turn on Vibrate to feel each breath on a phone, or Sound for a soft tone. Both start off so nothing is a surprise.
  3. Use Full screen and Hide words for the quietest screen.
  4. Helping someone? Open If you're helping someone for what to do during, after, and in a shutdown.

Add this page to your home screen before you need it. It works offline.

Why it works

Autism charities describe meltdowns and shutdowns as involuntary responses to overwhelming stress, not tantrums or attention-seeking. In a shutdown a person may go quiet or be unable to speak (Ambitious about Autism). They suggest the same few things: a quieter, dimmer space; one person taking the lead; a slow, low voice with few, simple words; keeping the person safe; and time to recover afterwards (Autistica, NAS).

Researchers call the way a caregiver helps a child settle "co-regulation", and note it's easier when the adult isn't overwhelmed too. That's a conceptual review, not a trial (Paley & Hajal, 2022). The slow shape is a comfort option: slow breathing has some evidence in adults (see the breathing pacer), but no study has tested a screen like this during a meltdown.

When to use it

  • Sensory overload: too loud, too bright, too many people.
  • The start of a meltdown, or straight after one.
  • Panic, or when words won't come.

More tools

Not medical advice. This is a wellbeing tool, not a treatment. If things feel heavy, talk to someone.