What Is Stimming? Examples and Explanations
Stimming, short for "self-stimulatory behavior," involves repetitive movements, sounds, or actions like hand-flapping, rocking, or repeating words. People with attention deficit hyperactivity disorder (ADHD) and other neurodivergent conditions use stimming to manage behavior and anxiety, stay calm, or regulate their senses. For example, when someone is overwhelmed or bored, stimming helps them regain control. Even if you don’t realize it, you probably start stimming yourself, like tapping your foot or using movement, or fidgeting when you’re restless!
How Does Stimming Relate to ADHD?
Stimming helps people with ADHD self-regulate behavior, especially when they feel bored, have an uncomfortable impulse, are anxious, or are overstimulated—many people with ADHD experience dysregulation in a world that wasn’t built for them. Stimming offers a way to manage this by restoring balance. It's important to recognize that stimming is a natural response for ADHD brains.
Stimming in ADHD vs. Autism
While stimming occurs in both ADHD and autism, the reasons behind it can differ. For people with ADHD, stimming often helps release extra energy or maintain behavior like focus, especially during times of boredom or distraction. In autism, stimming is more commonly used to manage sensory overload. ADHD people may also stim to cope with under- or overstimulation; it’s generally less frequent. Both ADHD and autism use stimming as a form of self-regulation, but the specific purpose depends on each person’s unique needs.
Sensory Processing and ADHD Stimming
To fully understand why people stim, it helps to know about the different senses involved:
- Proprioceptive Sense: This helps you feel the position and movement of your body.
- Vestibular Sense: Governs balance and spatial orientation. Activities like spinning or jumping help regulate balance and focus.
- Interoceptive Sense: Involves sensing internal feelings like hunger or your heartbeat. Stimming helps balance these internal sensations.
Understanding which sense is affected can help you better recognize the purpose behind stimming.
Types of Stimming: Examples and Variations
Different types of stimming serve specific coping purposes. Here are some common forms:
- Physical Stimming: Repetitive movements like rocking, pacing, or fidgeting help release energy and focus or regulate an uncomfortable impulse.
- Visual Stimming: Focusing on repetitive patterns or visual stimuli, like doodling or staring at lights, provides comfort and engagement.
- Auditory Stimming: Repeating sounds, humming, or listening to the same song repeatedly can soothe anxiety or boredom.
- Tactile Stimming: Actions like rubbing surfaces or twirling hair create comforting physical sensations.
- Oral Stimming: Chewing on pens, biting nails, or making repetitive mouth movements helps with concentration or stress relief.
Each type of stimming meets a sensory need, making it essential for emotional and sensory regulation.
The Harm of Stopping ADHD Stimming
Parents' impulse is to stop neurodivergent children from stimming. Recognizing its value can promote more self-acceptance and emotional stability in children. However, preventing stimming can harm mental health. When stimming is suppressed, anxiety, emotional dysregulation, and mental fatigue can increase. Forcing someone to stop stimming takes away their natural coping tool, making it harder for them to navigate overwhelming situations. Unless it’s causing harm, it’s crucial to let people stim freely.
Stimming Across Life Stages
Stimming can evolve as you age. As a child, stimming might be more movement-based, such as jumping or hand-flapping. These behaviors, like tapping your fingers or bouncing your leg, may become more subtle as you age. Regardless of how it looks, stimming is vital as a coping skill for managing sensory input throughout your life.
Stimming in Different Environments
As an adult, stimming behaviors may change based on where you are. At work, someone might fidget with a pen or pace to help stay focused. They may engage in more physical stimming at home, like rocking or jumping. Being aware of how you stim in different settings and allowing yourself to do so can reduce social discomfort and boost emotional well-being.
Hormonal Impacts and Stimming
For women with ADHD, hormonal changes (during menstruation, pregnancy, or menopause) can increase sensory sensitivity, which makes stimming even more important. As hormone levels fluctuate, the need for sensory regulation often grows, and stimming helps manage the discomfort that comes with these changes.
Managing Harmful Stimming
If stimming becomes harmful or disruptive, here are ways to manage it safely:
- Identify triggers: Understand what situations lead to harmful stimming.
- Substitute behaviors: Find safer alternatives that provide the same sensory input.
- Adjust your environment: Create safer spaces to reduce harm.
- Practice self-regulation techniques: Mindfulness, deep breathing, or sensory breaks can help.
- Use sensory tools: Weighted blankets, fidget toys, or noise-canceling headphones can offer comfort.
- Seek professional support: A neurodivergent-informed therapist can help develop personalized strategies.
Conclusion: Embrace Stimming
Stimming is a natural and helpful tool for people with ADHD. It supports sensory regulation, emotional well-being, and focus. Suppressing it can lead to more harm while accepting and encouraging stimming can improve emotional and mental health. Unfortunately, many adults don't understand its purpose because children have been punished for this behavior.
More pages on this site for Attention Deficit Hyperactivity Disorder in Women
Kristen McClure: Neurodivergent-Affirming ADHD Therapist and Coach with 30 years in North Carolina and South Carolina Offering virtual therapy and coaching services across North Carolina, including Ashville, Raleigh, Durham, Wilmington, Greenville, and more. Also serving major South Carolina cities such as Charleston, Columbia, Greenville, Spartanburg, Rock Hill, and more.