Understanding The Masking Experience
Masking in autism refers to the conscious or unconscious suppression of natural autistic responses. Individuals hide their autistic traits to fit in or cope with social situations. Autistic masking can be exhausting, and the negative effects of masking may lead to feeling misunderstood or disconnected from oneself. Leaf Complex Care‘s focus and approach are deeply rooted in empathy and understanding, supporting autistic people and acknowledging the challenges of masking.
Our therapy team use a variety of approaches to support autistic individuals with masking. Cognitive-behavioural therapy (CBT) techniques can help individuals recognise and challenge negative thoughts and beliefs related to masking, promoting more authentic self-expression. Additionally, mindfulness-based approaches can support individuals in being present and accepting of their thoughts and emotions, reducing the need to mask.
When autistic people attend support groups, they can connect with others who understand their experiences of autistic masking. By sharing stories and strategies, individuals can develop a sense of belonging and acceptance, reducing the pressure to mask feelings and traits. Caregivers can enable these groups and guide the building of meaningful connections within the autistic community, which can positively affect autistic people’s mental health.
Why Autistic Individuals Feel Pressured to Mask
Autistic adults may feel pressured to mask due to societal expectations and norms that often favour neurotypical behaviour. From a young age, they may receive feedback that their natural ways of communicating, interacting, or expressing emotions are considered ‘wrong’.
Additionally, there is a lack of understanding and acceptance of autism in many communities, leading to misconceptions and stereotypes. Autistic individuals may mask to avoid being judged or stigmatised. They may also mask access to opportunities otherwise denied, such as social connections, employment, or educational opportunities. Some individuals may internalise negative beliefs about autism and feel the need to conform to societal norms of behaviour. They may also mask to avoid feeling like a burden or to protect themselves from rejection.
Tips to Cope With Autism Masking
Overcoming the challenges of autism masking can be complex, but with the right tips and strategies, it is possible to cope effectively. Coping strategies are invaluable tools that help autistic people manage social situations and sensory challenges. These strategies, often developed through personal experience and reflection, are necessary for authentically navigating the world.
Self-Awareness and Acceptance
Overcoming autism masking requires awareness of when an autistic person is actually masking their autistic traits. Paying attention to situations or environments where autistic people feel the need to mask and identifying the reasons behind it is another way that paves the road to real acceptance.
Self-awareness and acceptance include:
Understanding the impact of masking and reflecting on how masking affects your well-being and mental health. Consider the physical, emotional, and mental toll it takes on you. Understanding the impact can motivate you to find healthier coping strategies.
Practice self-compassion and kindness to yourself, and recognise that masking is often a survival strategy. Acknowledge your efforts and the challenges you face.
Identify Triggers
Identifying autism masking and its triggers involves a process of self-reflection, observation, and support from others. Here are some steps an autistic person can take to identify their masking triggers:
Spend some time reflecting on your emotions in different social situations. Think about times when you felt the need to mask your autistic traits and what led to that feeling.
Record your thoughts, feelings, and behaviours in different situations. This can help you identify patterns and triggers that lead to masking.
Ask trusted friends, family members, or professionals for feedback on your behaviour. They may be able to provide insights into when and why you mask.
Pay attention to your facial expressions, body language and tone of voice in different situations. Notice if you use different behaviours to mask your true feelings or reactions.
Pay attention to situations that trigger stress and observe how you respond in moments of emotional distress and anxiety.
Consider the social norms and expectations that influence your behaviour. Are there certain situations where you feel more pressure to mask?
Create Safe Spaces
Make your safe space comfortable and sensory-friendly. Consider factors like lighting, noise levels, and textures to create a calming environment. Establishing routines provides a sense of predictability and control, which can be comforting in your safe space and can help reduce anxiety and the need to mask. Spending time in nature is a safe space where you can indulge in relaxation and recharge, which will help you better express yourself. Use your safe space to reflect on your experiences and emotions. Taking time to recharge can help you better cope with the challenges of masking, which, without support and proactive strategies, can lead to autistic burnout.
Practice Self-Care
Self-care is a personal journey, and it is different for each individual. Masking behaviours are a complex and emotionally draining survival strategy for autistic people. Practising self-care is an effective coping mechanism for overcoming challenges.
Self-care tips for overcoming masking include:
Sensory self-regulation – Pay attention to your sensory needs and create a sensory-friendly environment. This may include using noise-cancelling headphones, wearing comfortable clothing, or having a designated quiet space.
Mindfulness and relaxation techniques – Practice meditation, mindfulness, and deep breathing exercises to help reduce emotional stress and anxiety. These coping practices can help you stay grounded and connected to your body.
Physical activity – Find activities that you enjoy, and that suit your sensory preferences.
Social interactions – By creating meaningful relationships based on trust, you can overcome social camouflaging and express your authentic self.
Seek Support
Surround yourself with supportive people who understand and respect your needs. Seek support and consider working with a mental health professional with experience supporting autistic individuals. They can help you explore feelings, develop coping strategies, and achieve greater well-being. Mental health professionals also collaboratively help prevent autistic burnout, increase autism acceptance and discover why people mask their autism.
Leaf Complex Care’s therapy team’s care and support are free of charge, and we have specialists in Positive Behaviour Support, speech and language therapy and occupational therapy highly trained in autism awareness.
Discover Who You Are Without Masking
The road to discovering who you are without autism masking is often complex and challenging. Many autistic adults have spent years, if not decades, masking their true selves to fit into neurotypical society.
Discovering your true self without masking your autistic identity can be a liberating and empowering experience for autistic adults. It often involves exploring interests, strengths, and unique ways of experiencing the world. By engaging in activities that bring joy and fulfilment, autistic adults can uncover previously hidden or suppressed aspects of themselves. Connecting with the autism community can also play a significant role, providing a supportive and understanding environment where they can be themselves without judgment.
For autistic children, discovering who they are without masking begins with creating a nurturing and accepting environment that encourages self-expression. This may involve providing opportunities for them to engage in activities that fit their interests and sensory preferences.
Promoting Inclusivity and Well-Being
Combating stigma and misconceptions about autistic masking requires awareness and education to create a safe space where autistic individuals can feel accepted and valued. This can include building sensory-friendly environments, communication support, and inclusive policies and practices that accommodate the diverse needs of people with neurological differences, including autism or ‘autism spectrum disorder’.
At Leaf Complex Care, we are committed to creating a supportive and inclusive environment for autistic individuals to thrive. By offering meaningful employment opportunities that accommodate the needs of autistic individuals, we continuously provide chances for each person to embrace their valuable skills and contribute to their communities. Additionally, the sensory room at Leaf Complex Care’s office in Bristol provides a safe and calming space for individuals who may be overwhelmed by sensory stimuli, promoting a sense of comfort and well-being.
Get Autism Support with Leaf Complex Care
Leaf Complex Care offers comprehensive support for autistic individuals, focusing on individualised care plans tailored to unique needs. If you’re looking for in-home care and CQC-regulated support, we are committed to helping autistic individuals live more independently and with an improved quality of life.
Explore our case studies to see how Leaf Complex Care collaboratively and holistically supports autistic individuals and their families.
Contact us today to learn more about our services and how we can support you or your loved one on the autism spectrum. We deliver our services across the UK with offices in Bristol, Slough, Birmingham and Somerset.
