What Is Masking In Neurodivergence? Why People Mask And Mental Health Impacts

It's not uncommon for people to show different sides of themselves in different situations. However, masking is when a person experiences the urge to significantly alter how they present themselves in social settings to avoid judgment or discrimination based on a mental health condition. The topic of masking is common in the neurodivergent community, as these individuals may experience a strong urge to mask due to stigma. Below, explore the concept of neurodivergence, how and why a neurodivergent person might mask, the mental health concerns associated with masking, and how to move forward with treatment.

What is masking?

As a general term, masking refers to the act of intentionally hiding or obscuring one's true self, usually to avoid being judged or rejected. In the mental health field, masking often refers to a set of behaviors that neurodivergent individuals may sense pressure to engage in. Because stigma around neurodivergence often persists, many individuals who identify as neurodivergent might believe they have to suppress their natural inclinations and adopt certain behaviors to “fit in” or “blend in” with neurotypical (non-neurodivergent) peers.

Research suggests that internalized stigma is common in neurodivergent individuals, which often leads to masking. For example, a 2024 review that included studies of around 350 neurodivergent adults reported “a common awareness of and perceived pressure [...] to conform to neurotypical norms.”

What is neurodivergence?

The term “neurodivergent” describes people whose brains function in a way that's different from what is considered “typical.” It's a neutral term, since there's no “right” or “wrong” way for a brain to function, and every person has their own strengths. Neurodivergence is a way to describe differences in cognition and behavior. Neurodivergent individuals may face many challenges in a world where schools, workplaces, and social settings tend to cater to neurotypical individuals. 

Research suggests that around 15% to 20% of the world's population is likely neurodivergent. Keep in mind that neurodivergence is not a diagnosis on its own, and several different diagnoses fall under this umbrella. A few of the most common are attention-deficit/hyperactivity disorder (ADHD), autism spectrum disorder (ASD), and dyslexia.

Attention-deficit/hyperactivity disorder (ADHD)

Attention-deficit/hyperactivity disorder is categorized as a neurodevelopmental disorder. ADHD can have one of three main presentations: primarily inattentive, primarily hyperactive/impulsive, or combined type. 

People with the primarily inattentive type may struggle to focus on tasks, stay organized, stick to deadlines, or complete tasks. People with the primarily hyperactive/impulsive type may fidget often, struggle to sit still, interrupt others, speak quickly, and make rash decisions. A person with the combined presentation may exhibit both types of symptoms. 

Individuals with ADHD also tend to display certain strengths at a level that neurotypical peers may not, such as having a strong sense of empathy, keen powers of observation, and the ability to laser-focus on their interests. Keep in mind that ADHD symptoms can present differently depending on the individual, their ADHD presentation, their age, and their gender. 

Autism spectrum disorder (ASD)

Autism spectrum disorder, sometimes referred to as ASD or simply “autism,” is classified as a neurodevelopmental disorder as well. Experts view autism as a spectrum, which means that it can take many forms depending on its severity. Some individuals with autism are high-functioning and independent, while others may need lifelong support with daily tasks. 

According to the Centers for Disease Control and Prevention (CDC), Autistic people primarily face challenges related to “social communication and interaction and restricted or repetitive behaviors or interests” as well as “different ways of learning, moving, or paying attention.” Each person is different, but some common signs of ASD in adults can include the following:

• Discomfort with eye contact
• Trouble interpreting subtle social cues, like sarcasm or body language
• Difficulty making conversation, particularly small talk
• Hypersensitivity to certain types of sensory stimulation 
• Strong reliance on routine and difficulty coping with change
• Repetitive behaviors known as “stimming,” such as humming, finger-tapping, rocking, or strong blinking
• Having a few strong, specific interests
• Showing superior skills in a certain discipline, like math or the arts
• Demonstrating exceptional long-term memory 

Dyslexia

The American Psychological Association (APA) defines dyslexia as “a neurologically based learning disability manifested as severe difficulties in reading, spelling, and writing words and sometimes in arithmetic.” This form of neurodivergence typically makes it difficult for a person to associate written words or numbers with their corresponding sound or meaning. As a result, it can be difficult to read and, therefore, succeed in traditional school or work settings without accommodation—despite the fact that many with dyslexia also have strengths like an excellent memory, strong problem- and puzzle-solving skills, and above-average spatial reasoning and abstract thinking skills.

Why masking is common in the neurodivergent community

Many neurodivergent people experience social pressure to mask at school, at work, or even with friends and family. Individuals in this community may sense pressure to conform to norms for social interaction due to the fear of being judged, rejected, or harassed, losing friends, or missing out on opportunities. These fears may be linked to the stigma often attached to neurodivergence, mental health conditions, and how society views differences from the norm in general. 

One study suggests that Autistic college students, for example, may be at greater risk of experiencing discrimination than their non-Autistic peers. A person may mask due to the fear of such painful occurrences potentially happening or because they’ve experienced them in the past.

Exploring common masking behaviors: Increased eye contact, mirrored facial expressions, and more

As discussed above, neurodivergence can take a wide array of forms depending on the individual, the form of neurodivergence they have, its severity, and other factors. That means masking can also take many different forms. 

How masking could manifest in eye contact, facial expressions, and other behaviors

In general, masking refers to any natural behavior that a neurodivergent person suppresses or non-natural behavior in which they engage in an effort to avoid stigma or judgment. Some examples include a person:

• Making more eye contact than is comfortable for them
• Actively preventing stimming, such as sitting on one's hands to avoid flapping or fidgeting
• Working twice as hard behind the scenes to manage ADHD symptoms and keep up with school or work tasks
• Concealing one's true hobbies or interests 
• Making a conscious effort to mirror the facial expressions or body language of others 
• Scripting or practicing conversations ahead of time

How masking can affect mental health

Masking—especially when practiced for prolonged periods or consistently over time—can lead to serious mental health challenges. First, it can lead to “autistic burnout” or emotional breakdowns due to the exhausting nature of hiding one's true self. Masking may also contribute to low self-esteem and low self-acceptance, and research suggests that it could increase a person’s risk of depression and suicidal thoughts or behaviors as well. 

In addition, masking can make it difficult to build relationships based on one's true identity—or to be strongly in touch with one's true identity or sense of self in general. Finally, masking can also make it more difficult for those who have not yet been given an autism diagnosis to receive one, which could delay them in receiving support. 

Tips for reducing a tendency to mask

The process of reducing masking behaviors to improve mental well-being usually takes time. Below are a few strategies that may help a person through the process.

Be aware of situations that lead you to mask

The first step to masking less is typically learning to recognize when you're doing it, which can take time. Mindfulness may be helpful in this process. For example, regularly doing body scan meditations may help you notice the tension that often accompanies the impulse to mask. 

Once you've recognized the types of situations or people that lead you to want to hide your true self, you may be able to limit exposure to them or more effectively manage your energy levels. The National Autistic Society UK suggests exploring the spoons framework to help with this.

Engage with other neurodivergent individuals in spaces where you don’t have to mask

Spending in-person or virtual time with other neurodivergent individuals may help you feel more comfortable and less likely to mask. It may also be affirming to discuss shared experiences. For example, going to a monthly meetup for neurodivergent individuals that’s based around one of your key hobbies or interests might help you discover what it’s like to be more at ease in a social setting. 

Joining online groups, forums, or virtual meetings for those with a certain form of neurodivergence could help you feel seen in the challenges you face. Receiving this type of support and affirmation might help a person build the confidence to mask less over time.

Meet with a therapist

Reducing masking behaviors is usually a gradual process, and it can be difficult. Many people—particularly women, gender-diverse people, people of color, and others with marginalized identities—have engaged in masking without realizing it from a young age. Not only can these habits be difficult to break, but they can be hard to recognize for some. 

In addition, a person who is used to masking may have to cope with the fear of what interactions might be like if they show their true selves. They may also experience distress when they start unraveling these behaviors and trying to figure out which are masking behaviors and which are part of their true nature. 

Given the potential complexity of this process, it can be useful to meet with a therapist for appropriate support along the way. A provider who specializes in working with neurodiverse individuals or who is neurodivergent themselves may be especially helpful. They can support an individual through the various parts of this journey, including processing past trauma, building a sense of self and healthy self-esteem, increasing mindfulness, and developing effective coping mechanisms. Everyone deserves to feel safe being their authentic self, and a therapist may be able to help you approach this in a way that is right for you.

Seeking emotional support in online therapy

While a therapist can be a positive resource in the process of learning to mask less or cope with difficult situations in a healthy way, meeting with one in person isn't always possible. For people who feel uncomfortable in social situations or have had painful past experiences of judgment or discrimination, in-person therapy might not be a feasible option. In such cases, online therapy may be a preferable alternative.

With a platform like BetterHelp, you can be matched with a licensed therapist based on your needs and preferences. You can be matched to a therapist who has mental wellness specialties in neurodivergence. Once matched, you can meet with your therapist remotely from anywhere with an internet connection, with sessions taking place via phone call, video call, or live chat. 

Research on the effectiveness of online therapy

Not much research exists on the effectiveness of online therapy for helping neurodivergent individuals reduce masking behaviors. However, when it comes to online therapy in general, many studies have evaluated its efficacy over the past decades. For example, a 2021 study suggested that online talk therapy is “no less efficacious” than in-person care.