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Have You Heard of Masking? It May Be Impacting Your Health & Relationships

Masking, in the context of neurodivergence and ADHD, refers to the act of concealing or minimizing one’s natural behaviors, thoughts, or feelings to fit in with societal expectations. For individuals with ADHD, autism spectrum disorder (ASD), or other forms of neurodivergence, masking can be a means of coping with a world that may not fully understand or accommodate their unique ways of interacting with others. This article explores the origins of masking, its manifestations, and the profound effects it has on mental health, identity, and relationships.

What is Masking?

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At its core, masking involves suppressing or altering natural behaviors to avoid standing out or being judged. Neurodivergent individuals, particularly those with ADHD and autism, may use masking to adapt to social situations, minimize conflicts, and avoid misunderstandings. Common behaviors that are “masked” include impulsive actions, repetitive movements (stimming), or even the topics they might be naturally drawn to discuss.

What Does Masking Look Like?

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For people with ADHD, masking might look like suppressing their tendency to interrupt, fidget, or drift into unrelated topics during conversations. For those on the autism spectrum, it can involve making conscious eye contact, forcing themselves to mimic facial expressions, or rehearsing small talk to appear “neurotypical.”

The Roots of Masking

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The need to mask often begins in childhood. Many neurodivergent individuals are taught to blend in with their peers to avoid negative attention or ridicule. Teachers, parents, and peers can unintentionally reinforce masking by discouraging “odd” behaviors, emphasizing conformity, or rewarding neurotypical behaviors, like sitting still and maintaining eye contact.

Social norms and expectations play a significant role in encouraging masking. Society often expects certain behaviors, especially in professional and educational settings, where uniformity and predictability are valued. Neurodivergent individuals may feel that displaying their authentic behaviors could lead to prejudice, exclusion, or misunderstanding, leading them to adopt a “mask” to fit in.

How Masking Manifests

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Masking can manifest in many ways, depending on the individual’s neurodivergent traits. Some common masking behaviors include:

  1. Suppressing Stimming: Stimming (self-stimulating behaviors like tapping, rocking, or hand-flapping) helps many neurodivergent people manage sensory input and emotions. Suppressing stimming to avoid drawing attention is a frequent form of masking.
  2. Mimicking Neurotypical Behaviors: Many neurodivergent people closely observe others’ behaviors to imitate them. This could involve rehearsing socially appropriate responses, adopting specific gestures, or learning to use certain expressions to navigate conversations.
  3. Restricting Emotional Expression: Individuals with ADHD or autism may suppress emotional responses, appearing calm even when they feel overwhelmed. This is particularly common in professional settings where expressions of frustration or excitement may be viewed as “unprofessional.”
  4. Forcing Eye Contact: For some neurodivergent people, making eye contact can be uncomfortable or overwhelming. However, they may feel compelled to do so because it’s often seen as a social expectation, even though it may cause stress.
  5. Managing Hyperfocus and Impulsivity: For people with ADHD, masking might involve trying to suppress impulsive ideas or the urge to hyperfocus on topics of intense interest, as these can be misunderstood by others.

The Hidden Cost of Masking

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Masking, while sometimes necessary for survival, can have long-term consequences on mental health, self-esteem, and personal identity.

Mental Health Impact

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Masking requires a great deal of mental and emotional energy. The constant vigilance and self-censorship can lead to chronic stress, exhaustion, and “burnout.” Studies have shown that masking is linked to higher rates of anxiety, depression, and feelings of isolation in neurodivergent individuals. Over time, the cumulative mental toll can erode a person’s well-being, leading to more severe mental health challenges.

Loss of Identity

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Masking can blur the lines between an individual’s true self and the persona they present to the world. This may lead to a loss of identity, where individuals struggle to discern who they are apart from the mask they wear. For some neurodivergent people, masking becomes so ingrained that they lose touch with their natural behaviors, leading to feelings of inauthenticity and self-doubt.

Strain on Relationships

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Relationships can be particularly challenging for neurodivergent individuals who mask. Friends, family members, or partners may only know the “masked” version of the person, creating a sense of distance and misunderstanding. If a neurodivergent person eventually reveals their true self, loved ones may struggle to adjust, leading to confusion or even rejection.

Why People Mask Despite the Challenges

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The social rewards of masking, such as acceptance, job security, or reduced discrimination, can make it feel necessary. For some, the benefits—like avoiding bullying, maintaining employment, or fitting in socially—outweigh the mental and emotional strain of masking. However, it’s important to acknowledge that masking isn’t a permanent solution, as it doesn’t address the root issue: society’s limited understanding and acceptance of neurodivergent behaviors.

Moving Towards Acceptance and Support

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A supportive environment can help reduce the need for masking, allowing neurodivergent people to express themselves more authentically. This change can be fostered by increasing public awareness of neurodivergent conditions and creating environments that accommodate diverse ways of thinking and behaving.

Workplace Adjustments

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Employers can take steps to create a neurodiversity-friendly workplace. Flexible policies that allow for varied communication styles, breaks, or accommodations for sensory sensitivities can make a significant difference. Some companies now offer neurodiversity training, helping colleagues understand and embrace the unique strengths neurodivergent employees bring.

Educational Support

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Teachers and school staff play a crucial role in reducing masking in young neurodivergent students. Educators who are trained to recognize and support neurodivergent behaviors can create an inclusive environment where students feel safe being themselves. Schools can also implement individualized support plans to meet the unique needs of each student.

Social and Community Awareness

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Greater awareness in society can reduce the stigma surrounding neurodivergent behaviors. Understanding that traits like impulsivity, stimming, or a lack of eye contact are natural expressions for some people can encourage acceptance and reduce the pressure to mask.

Embracing Authenticity

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For many neurodivergent people, unmasking—gradually letting go of the need to conceal their natural behaviors—is an empowering process. It allows them to live more authentically and experience life with less stress and anxiety. This process often requires finding supportive communities and environments where they feel safe to express themselves fully.

A Movement Towards Better Understanding

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In recent years, many neurodivergent individuals have embraced the concept of neurodiversity, which recognizes that diverse ways of thinking and behaving are natural variations within the human population. Social movements that promote neurodiversity are helping create more inclusive spaces, allowing neurodivergent individuals to unmask and celebrate their true selves without fear.

Conclusion

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Masking is a complex and often emotionally taxing experience for neurodivergent individuals, especially those with ADHD and autism. While it may provide temporary social benefits, the long-term impact on mental health, identity, and relationships can be profound. As society becomes more accepting of neurodivergent individuals, the need for masking may decrease, allowing these individuals to live more authentic and fulfilling lives. Embracing neurodiversity is a step toward creating a world where everyone can be their true selves, free from the pressure to mask their unique and valuable differences.

14 Odd Things About the Human Body You Didn’t Know

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The human body is full of surprises. While we understand much about how it works, many of its functions and features remain a mystery or are downright bizarre. Here are 10 odd things about the human body that might surprise you.

READ: 14 Odd Things About the Human Body You Didn’t Know

10 Symptoms of Pancreatic Cancer You Don’t Want To Ignore

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Pancreatic cancer is one of the deadliest forms of cancer, with a five-year survival rate of less than 10%. Often called a “silent killer,” it typically shows few early symptoms, making it challenging to detect until it has reached an advanced stage. According to the American Cancer Society, over 62,000 new cases of pancreatic cancer will be diagnosed in the United States in 2024, with nearly 50,000 deaths. This article identifies 10 symptoms of pancreatic cancer that Americans frequently overlook and provides direct links to authoritative sources for more detailed information. Understanding these signs can help raise awareness and potentially lead to earlier diagnosis.

READ: 10 Symptoms of Pancreatic Cancer You Don’t Want To Ignore

Confusing Heart Attack Warning Signs in Women: 12+ Symptoms You Should Not Ignore!

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Heart attacks, or myocardial infarctions, are critical medical emergencies where the blood supply to a part of the heart is suddenly blocked, usually by a blood clot. While heart attacks are commonly associated with men, they are a significant health risk for women as well. In fact, heart disease is the leading cause of death for women in many parts of the world, surpassing even breast cancer. Understanding how to detect a heart attack, why women are susceptible, and the relevant statistics is crucial for improving outcomes and saving lives.

READ: Confusing Heart Attack Warning Signs in Women: 12+ Symptoms You Should Not Ignore!

Why More Young Adults Are Experiencing Strokes

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Stroke rates in younger adults (under 50) have been increasing, while rates in older adults have shown different trends. Several sources have highlighted this trend. Here is some data to consider: READ: Why More Young Adults Are Experiencing Strokes

Women Are At Far Higher Risk For Dementia Than Men. Why?

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Studies show that women are more likely to develop dementia than men. In fact, twice as many women suffer from Alzheimer’s disease, the most common form of dementia. This higher risk is partly because women tend to live longer than men, and age is a major factor in dementia. However, whether women face a greater risk at the same age as men is still up for debate among researchers. READ: Women Are At Far Higher Risk For Dementia Than Men. Why?

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Author

  • Dede Wilson Headshot Circle

    Dédé Wilson is a journalist with over 17 cookbooks to her name and is the co-founder and managing partner of the digital media partnership Shift Works Partners LLC, currently publishing through two online media brands, FODMAP Everyday® and The Queen Zone.

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