According to the CDC, as many as 9 to 10 percent of children in the United States have a diagnosis of attention-deficit/hyperactivity disorder (ADHD), a condition that can lead to problems with focus, impulsivity, and hyperactivity.
But could that number actually be higher?
Many people who have ADHD or another form of neurodiversity, including those who have been diagnosed and those who have not, engage in behaviors known as “masking.”
But what is ADHD masking – and why is it problematic? Here’s what you need to know.
What is ADHD Masking?
ADHD masking is a term used to describe the phenomenon of people with ADHD appearing to function normally, despite having the disorder. It’s thought that people with ADHD are more likely to mask their symptoms in order to fit into society and avoid stigma. It can occur in other forms of neurodiversity as well, but is a pronounced experience of those diagnosed specifically with ADHD/ADD.
In some cases, people with ADHD may not even be aware that they have the disorder and are masking it. They may attribute their problems to other factors, such as stress or a bad home life.
Masking can lead to a misdiagnosis, as well as problems in school, work, and relationships.
Also known as camouflaging, it is essentially when someone with ADHD, either intentionally or unintentionally, attempts to conceal their symptoms by copying the behaviors of those who do not have ADHD.
It, again, can be an unconscious behavior or done deliberately to help individuals with ADHD fit in, avoid feeling stigmatized, or feel more accepted.
History Behind ADHD Masking
It’s thought that the history of ADHD masking dates back to the early days of the disorder’s study, when it was known as “hyperkinetic syndrome.”
At that time, doctors believed that hyperactivity was solely a problem of childhood and adolescence. As a result, adults with the disorder were often overlooked or misdiagnosed. Today, we now know that ADHD can affect people of all ages, but the stigma surrounding the disorder remains. This can make it difficult for people with ADHD to seek help and get the treatment they need.
This phenomenon was not very well understood until around 2015, when psychologist Russell Barkely said it likely occurs in about a third of all people who have ADHD. He wrote about it in his groundbreaking book, “Taking Charge of Adult ADHD.”
Although research on ADHD is limited, largely because ADHD masking is a challenging concept for most people to understand, it’s likely far more common than even Barkley believed.
Who is Most Likely to Mask?
When it comes to masking the symptoms of ADHD, there are a few different groups of people who are most likely to do so.
First, there are those who have been diagnosed with the condition but have not yet started treatment. For them, masking their symptoms may be a way of coping with the condition and trying to function in daily life.
Second, there are people who have been diagnosed with ADHD but are not taking medication for it. This may be due to concerns about side effects or simply because they haven’t found a medication that works for them.
Lastly, there are people who believe they have ADHD but have not been formally diagnosed.
These individuals may self-medicate with stimulants in an attempt to improve their focus and concentration.
Because the ADHD diagnosis rate is higher in males than it is in females, some psychologists believe that masking could be to blame. Masking, therefore, might be more common in women. However, it’s not been heavily studied.
Regardless of the reason, all of these groups of people are at risk for potentially serious consequences if they continue to mask their symptoms.
What Are Some Examples of ADHD Masking?
It’s not uncommon for people with attention deficit hyperactivity disorder (ADHD) to try to mask their symptoms. They may do this consciously or subconsciously.
For example, a student may try to pay extra attention in class so that their teachers won’t notice that they’re having trouble focusing.
Or an adult with ADHD may work hard to arrive on time for meetings, even if it means leaving early to allow for any possible delays. In some cases, people with ADHD may try to mask their symptoms by avoiding certain activities altogether.
For instance, a person with ADHD might avoid social situations because they’re afraid of being embarrassed by their behavioral symptoms.
Some people with ADHD may be unconscious of what they are doing, not knowing they are suffering from ADHD at all. They might also use substances, such as alcohol or drugs, to self-medicate and help them cope with their symptoms. However, these substances can end up making the person’s symptoms worse in the long run.
What ADHD Symptoms Do People Most Often Try to Mask?
One of the most common symptoms of ADHD is impulsivity, which can manifest as difficulty staying on task, interrupting others, or acting without thinking. For many people with ADHD, this symptom can be frustrating and embarrassing.
As a result, many people try to mask their impulsivity by avoiding situations where it might be displayed. For example, they may avoid speaking up in meetings or social gatherings, or they may stay glued to their phone so that they don’t have to interact with others.
However, this strategy is not always effective, and it can often lead to feelings of isolation and anxiety. Another common symptom of ADHD is hyperactivity, which can cause people to fidget, pace, or feel constantly “on the go.”
Again, this symptom can be embarrassing and frustrating for people with ADHD, so they may try to mask it by sitting still for long periods of time or avoiding physical activity. However, this strategy is not always effective, and it can often lead to feelings of boredom and restlessness.
Why is Masking Problematic?
When someone is diagnosed with ADHD, it can often be a huge relief. Finally, there is an explanation.
Untreated ADHD can cause problems in all areas of life, including school, work, and personal relationships. In addition, hiding ADHD symptoms can lead to self-esteem issues and anxiety.
If you think you or someone you know may have ADHD, it’s important to seek professional help.
Masking vs. Mirroring
When it comes to managing neurodiverse symptoms, many people find that masking or mirroring techniques are helpful. Masking involves hiding the symptoms of ADHD or other types of neurodiversity from others, while mirroring involves mimicking the behavior of people without ADHD. Both approaches have their benefits and drawbacks.
Masking can be an effective way to avoid negative judgments from others, but it can also lead to feelings of shame and isolation.
Mirroring, on the other hand, can help people with ADHD to fit in better with their peers, but it may also cause them to feel like they are constantly putting on a performance. Ultimately, the best approach will vary from person to person and will depend on the individual’s goals and preferences.
How to Prevent and Deal With ADHD Masking
If you or someone you love has been engaging in masking behaviors to cover up a neurodiverse experience, these are some steps you can take to prevent and deal with it. And it’s important to note that even if you have another form of neurodivergence, besides ADHD, these tips can help you as well.
Get Treatment and a Proper Diagnosis
Once you have been diagnosed, you can work with your doctor to develop a treatment plan that may include medication, therapy, and lifestyle changes.
Once you have a plan in place, it will be easier to stick to it and see results. Additionally, honest communication with your friends, family, and employer can help to reduce stress and set realistic expectations.
It is also important to find an activity or hobby that you enjoy and can use as an outlet for excess energy. With effort and perseverance, you can learn how to manage your symptoms and live a happy and successful life. Without getting a diagnosis and treatment plan, you’ll likely find that most of your energy is focused on hiding the symptoms rather than actually dealing with them.
Identify the Behaviors
If you’re living with any kind of neurodiversity, you may be used to hiding your symptoms. Perhaps you’ve developed strategies to blend in with your peers, or to keep yourself from being too conspicuous.
But while these strategies may help you get by on a day-to-day basis, they can also lead to long-term problems. Hiding your symptoms can prevent you from getting the diagnosis and treatment you need, and it can also lead to low self-esteem and feelings of shame.
So how can you stop hiding your symptoms? The first step is to identify the problematic behaviors that you’re trying to hide.
Do you avoid eye contact? Do you fidget or squirm in your seat? Do you have trouble following conversations? Once you’ve identified the behaviors that are causing difficulty in your life, you can start to work on changing them.
With time and effort, it’s possible to learn new ways of interacting with the world – and to finally start living your life without shame or secrecy.
Remove the Negativity and Stigma
And on that note, one of the most important things you can do to stop hiding your neurodiverse diagnosis is to remove the negativity and stigma around it. When you have negative feelings about something, it’s only natural to want to hide it.
But by changing the way you think about your neurodiversity, you can start to see it as a positive thing. There are many successful people who are neurodiverse, and you can be one of them! Embrace your diagnosis and use it to your advantage.
When you stop feeling ashamed, you’ll be much more likely to stop hiding it.
Celebrate Your Strengths
Many people have a hard time celebrating their accomplishments. They may feel like they always have to be doing more or that they are never good enough.
But it is important to take the time to celebrate your successes, no matter how small they may seem. This will help you to build confidence and to remind yourself that you are capable of achieving great things.
When you do something that you are proud of, take a moment to reflect on it and to give yourself a pat on the back. You deserve it!
Separate Unhealthy and Healthy Behaviors
Many neurodiverse people find that they are able to lead successful and fulfilling lives by learning how to manage their symptoms.
One important way to do this is to identify which behaviors are harmful and need to be changed, and which behaviors are actually helpful and should be encouraged.
For example, some neurodiverse people may struggle with disorganization and procrastination. While these can be unhealthy habits, they can also be signs of creativity and ability to think outside the box.
Rather than trying to suppress or mask all neurodiversities, it may be more helpful to focus on developing healthy coping mechanisms for the symptoms that are causing problems in your life. With knowledge and understanding, you can learn to harness the power of your ADHD and use it to your advantage.
Work on Emotional Regulation
One way to stop hiding your neurodiversity is to work on emotional regulation. This means learning how to deal with your emotions in a healthy way. There are many resources available to help you with this, including therapy, medication, and support groups. Once you start working on emotional regulation, you may find that your neurodiverse symptoms become less of a problem.
Be Authentic
when you’re not being honest about your ADHD and are instead masking your symptoms, it can lead to a lot of shame, guilt, and anxiety.
So how do you stop masking? The first step is to accept yourself for who you are. Then, start being honest with the people in your life. tell them about your diagnosis and how it affects you.
It is important for parents, teachers, and neurodiverse people alike to be able to identify ADHD masking and take steps to address it.
With early identification and intervention, neurodiverse people can learn how to manage their symptoms and thrive in school and in life.
Have you ever heard of ADHD masking? What are some steps that you would take?
Further Reading
- Center for Disease Control: Data and Statistics on Children’s Mental Health
- Ortal Slobodin et al: Gender Differences in Objective and Subjective Measures of ADHD Among Clinic-Referred Children
- Amy Sippl: Executive Functioning Skills 101: All About Organization
- Amy Sippl: Finding Focus: How To Help Your Teen With Paying Attention
- Amy Sippl: Stop, Think, Act: How To Practice Emotional Control Skills With Your Teen