Understanding Stimming: A Powerful Tool for Neurodivergent Regulation
Let’s talk about something many of us do, but often don’t talk about enough: stimming.
What is stimming?
Short for ‘self-stimulatory behaviour’, stimming refers to repetitive movements, sounds, or actions that help regulate emotions, focus attention, or manage sensory input. It’s super common in both Autism (ASD) and ADHD, but it shows up differently in each person, and that’s okay!
Whether it’s tapping a pen, rocking back and forth, flapping hands, chewing, or repeating words or sounds, stimming is a natural and useful coping mechanism.
Why do we stim? What’s happening in the brain?
Stimming isn’t random, it’s often the body’s way of regulating sensory input, reducing stress, increasing focus, or expressing intense emotion.
Here’s what science tells us:
- Dopamine regulation: In ADHD, stimming may increase dopamine levels, improving attention and executive function.
- Sensory regulation: For autistic individuals, stimming helps manage sensory overload or under-stimulation by providing predictable sensory input.
- Emotional soothing: Stimming can reduce anxiety, frustration, or even excitement, providing a grounding rhythm when things feel too much (or too little).
Put simply, stimming is the nervous system’s way of finding balance.
Masking, Unmasking, and Self-Awareness
Many neurodivergent people grow up learning to “mask” their stims, suppressing them to appear more “socially acceptable”, but masking often comes at a cost: burnout, anxiety, and disconnection from our authentic selves.
Unmasking can feel vulnerable but also freeing. Recognising and embracing your stims is a powerful act of self- understanding and acceptance. It’s about finding what works for you, not what looks “normal” to others. Now, don’t get me wrong; we can’t just do any stimming that we want in certain social settings (i.e., yodelling in the middle of your office meeting), we need to respect ourselves and others when we do things. Fortunately, stimming is highly adaptable, and you can use certain stims to fit certain contexts, even when you may have to mask a bit before going home to be your truer self. We need to locate our feelings in that moment and see if stimming will help to make us feel a little more balanced.
Common Stimming Examples & How to Accommodate Them
Everyone’s needs are different. Some people stim to stimulate, others to calm down. You may stim more during stress or boredom, or when you’re deeply excited. What matters is listening to your body and letting it guide you.
Here are some stimming examples:
Physical Stimming
- Hand-flapping
- Rocking back and forth
- Spinning in circles
- Jumping or bouncing in place
- Pacing
- Finger-flicking or tapping
Auditory Stimming
- Humming or singing repetitively
- Repeating words, phrases, or sounds (echolalia)
- Clicking the tongue or making mouth noises
- Tapping objects to hear the sound
Visual Stimming
- Staring at moving objects (e.g., ceiling fans, spinning wheels)
- Watching lights flicker or flash
- Waving fingers in front of the eyes
- Lining up objects or arranging things in patterns
Tactile Stimming
- Rubbing or scratching the skin
- Touching soft or textured items repeatedly
- Chewing on objects (pencils, sleeves, jewellery)
- Using fidget toys (e.g., putty, stress balls)
Olfactory & Taste Stimming
- Smelling objects or people
- Licking or tasting non-food items
Verbal or Cognitive Stimming (More common in ADHD)
- Talking to oneself
- Repeating certain thoughts or mantras
- Playing the same snippet of music or sound mentally (“earworms”)
- Repetitive food
Your Body Knows What It Needs
Rather than seeing stimming as something to “fix,” it’s time we see it for what it truly is: a brilliant adaptation. One that helps us thrive, not just survive.
So, flick the pen, bounce the knee, spin in your chair if that’s your jam. Unmasking isn’t about forcing yourself to stim, but about giving yourself permission to be fully you, quirks and all.
You are not broken. You are wired differently.
By: Brenton Thornton; Counselling Psychologist (South Africa)
