What Does Masking ADHD Look Like?
Symptoms of ADHD can sometimes be challenging to live with. Some people with this condition also worry that they’ll be judged by others for exhibiting ADHD-related behaviors, such as those pertaining to time management, social skills, or the ability to concentrate. As a result, these individuals may take steps to hide their symptoms from others, which can take the form of avoiding responsibilities, obsessing over details, or relying on substances, for instance. These behaviors can be referred to as “masking.” Masking ADHD may negatively affect well-being, so it can be important to address it and find healthier ways to manage symptoms.
What is ADHD?
Attention-deficit/hyperactivity disorder (ADHD) is a form of neurodivergence, which means that the brains of people with this condition work differently than those of other, neurotypical individuals. Research suggests that ADHD can result in structural changes in the parts of the brain responsible for things like planning and decision-making. It may also affect levels of dopamine, a brain chemical that plays a role in motivation, pleasure, and emotions.
ADHD typically takes one of three different presentations: primarily inattentive, primarily hyperactive/impulsive, or a combined type. Common symptoms of inattention can involve:
- Trouble concentrating and avoiding distractions
- Difficulty completing tasks
- Misplacing items
- Forgetting things
- Getting distracted or “zoning out,” even during conversation
- Struggling to manage time and stay organized
Common symptoms of hyperactivity and impulsivity can include:
- Fidgeting and having trouble sitting still
- Dominating conversations
- Always feeling compelled to be doing something
- Struggling to stay quiet when the situation calls for it
- Blurting things out without thinking
- Interrupting others
- Taking unnecessary risks
- Struggling to be patient
- Struggling to control emotions
ADHD is often diagnosed in childhood, although some people may not be diagnosed until adulthood. The latter situation often occurs because symptoms were present but overlooked in the individual during childhood. This is especially common for girls. One possible reason is that girls are likelier to show signs of inattention, which may be subtler, though research suggests that girls are equally impaired in terms of hyperactivity and impulsivity as boys. Another possible factor is that girls may be more likely to engage in masking behaviors because of the way they’re socialized.
Understanding what masking may look like
Masking is when a person with ADHD does things, either consciously or unconsciously, to conceal the fact that they have ADHD. These behaviors may also be referred to as “impression management.” They can take the form of intentionally hiding symptoms, mimicking other people’s behavior, or making excuses to explain symptoms.
Masking ADHD can include behaviors like:
- Taking obsessive notes to avoid forgetting things
- Not speaking so as to avoid talking excessively or interrupting people
- Copying other people’s behaviors in social interactions
- Forcing yourself to sit still, even when you have the urge to fidget
- Acting excessively interested in a topic or task to conceal challenges in paying attention
- Obsessing over small details to avoid making “careless” mistakes
- Avoiding responsibilities or social situations that might make it harder to hide symptoms
- Relying on substances like nicotine or caffeine to manage symptoms
- Acting like everything is under control when actually struggling to juggle tasks, meet deadlines, or be productive
When people with ADHD mask their symptoms, they often do it to fit in or avoid judgment. However, concealing or changing your behavior to conform to the expectations of others can contribute to depression, anxiety, and stress. For those with undiagnosed ADHD, masking may also make it harder to get an accurate diagnosis and start treatment. Certain unhealthy masking behaviors, such as relying on drugs or alcohol, may even contribute to substance use disorders or other health issues.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Addressing ADHD masking
If you have ADHD, it can be important to ensure you’re using healthy coping strategies rather than potentially putting your mental, physical, or emotional well-being at risk through masking. The following tips may help you address masking and find more constructive ways to manage ADHD symptoms.
Reflect on your behaviors
Figuring out the reasons for your behaviors and whether or not they’re helping you can be a good starting point. To this end, you might consider making a list of all the things you do to manage your ADHD. For each one, reflect on whether it actually helps your symptoms or just makes it easier to blend in. For example, if you find that keeping your house tidy helps you concentrate, then that might be a helpful coping strategy. On the other hand, if you obsessively clean in order to hide your disorganization from others, that might be a masking habit worth breaking.
Set realistic goals
Keeping your goals manageable and realistic may be a useful way to effectively manage tasks and reduce the need for masking. Consider breaking larger goals down into the smallest parts possible and setting frequent milestones that you can celebrate. Try to build wiggle room for slip-ups and setbacks into your plans. You might also explore the possibility of enlisting a friend or loved one to help you stay accountable.
Practice self-compassion
Self-compassion means showing yourself the same kindness and empathy you might show a friend. Rather than criticizing yourself when your symptoms arise, it can be more constructive to recognize that you’re not alone, broken, or somehow “wrong” for having ADHD. You might also consider saying positive affirmations daily, writing a letter of forgiveness to your past self, or keeping a record of your successes, no matter how small.
Take care of yourself
Self-care can play an important role in learning to manage ADHD symptoms without feeling pressured to mask them. Incorporating self-care practices into your lifestyle may also help reduce symptoms of ADHD-related stress, depression, and anxiety. Examples of self-care techniques that may be helpful for those with ADHD include:
- Eating nutrient-dense foods
- Getting regular exercise
- Practicing good sleep hygiene
- Keeping up with bathing and grooming
- Setting boundaries in your relationships and interactions
- Scheduling time to rest your body and mind
- Practicing mindfulness meditation
Connect with a professional for support
If you haven’t already, consulting a mental health care professional can be an important step toward managing ADHD symptoms without having to mask. Your provider may be able to recommend a treatment plan that supports your mental health.
Therapy is often a key part of treating ADHD. A therapist may be able to help you develop more personalized strategies for managing your symptoms without having to hide who you are. They may also be able to help you improve your self-esteem, better manage your interactions with others, and address any anxiety about being judged for your symptoms.
Being open about your ADHD symptoms without masking them can be intimidating, especially when meeting with a provider face to face. For this reason, many people find online therapy to be a more comfortable option, since it allows you to meet with a licensed therapist from home. Plus, studies suggest that online therapy may help reduce ADHD symptoms. For example, findings from a 2022 review indicate that online ADHD interventions may lead to improvements in both attention and social function.
Takeaway
ADHD is a form of neurodivergence that can cause challenges with impulsiveness, hyperactivity, and inattention. “Masking” ADHD symptoms means concealing them from others to avoid judgment or embarrassment. This practice may have negative mental, emotional, and physical health effects, so it can be important to address it through techniques like practicing self-care and self-compassion, identifying unhealthy coping strategies, and keeping your goals realistic. Seeking therapy may also be a valuable way to support your well-being.
- Previous Article
- Next Article