Masking and Camouflaging

Masking and Camouflaging 

Neurodivergent conditions do not present in the same way for everyone. Each individual exists within a spectrum of traits and experiences, meaning the intensity and expression of behaviours can vary widely. Many neurodivergent people also learn to mask certain behaviours from a young age in order to navigate social situations and meet societal expectations. Because of this wide variation, combined with the ability many people develop to mask their differences, it can be challenging to accurately identify neurodivergence and provide the most appropriate support.

Here, we will explore what masking is, who engages in masking, and how we can support people who may be masking— whether by helping them navigate a neurotypical world as a masked individual or by supporting steps toward unmasking.

What is masking?

Masking, within the context of neurodiversity, refers to the conscious or unconscious act of suppressing or concealing neurodivergent traits, or adopting neurotypical behaviours in order to manage social situations. Although masking can be challenging and sometimes harmful for neurodivergent people, it often becomes a habitual strategy used to avoid judgement, stigma, or potential discrimination. Masking is also sometimes referred to as camouflaging.

Masking can take many forms in everyday interactions, and may involve a range of learned or deliberate behaviours such as:

• Social scripting – planning conversations or questions in advance of an interaction
• Suppressing stimming – holding back self-regulating movements that are soothing
• Forcing eye contact, even if it feels unnatural or uncomfortable
• Adopting the ‘expected’ facial expressions during conversation
• Engaging in stereotypical small talk to appear socially typical
• Hiding signs of sensory overload or distress
• Downplaying special interests for fear of seeming “too much”
• Pretending to like things they do not enjoy
• Wearing uncomfortable clothing to meet social expectations

While masking can help someone navigate social expectations, maintaining this behaviour over long periods can be exhausting and may impact wellbeing, identity, and access to appropriate understanding or support.

Who masks?

Masking behaviours can be seen across many neurodivergent conditions, including dyscalculia, ADHD, and autism. Neurodivergent people may learn to mask as a way of navigating environments that are often designed around neurotypical expectations.

Research suggests that higher rates of masking are often seen in neurodivergent women, girls, and non-binary people compared to men and boys. This may be because these groups frequently experience stronger social pressure to conform to behavioural norms, particularly around communication, emotional expression, and social interaction.

Masking may also be more common in individuals who are diagnosed later in life, as they may have spent many years developing strategies to blend in or avoid negative reactions from others. People who have experienced judgement, misunderstanding, or exclusion may be especially likely to rely on masking as a way to feel safer in social, educational, or workplace environments.

Why do people mask?

Masking is an adaptive behaviour that neurodivergent people often develop to navigate social expectations and avoid negative consequences. Common motivations include:

• Belonging and social acceptance – fitting in with peers, avoiding social exclusion, or being misunderstood.
• Avoiding stigma or judgement – hiding behaviours that might be viewed as “different” or “inappropriate.”
• Presenting as socially competent – mimicking socially expected behaviours, facial expressions, or reactions to avoid being seen as aloof, uninterested, or unempathetic.
• Academic and professional pressures – maintaining performance at school or work, where unmasking might lead to misunderstanding, discrimination, or perceived underperformance.
• Safety and self-protection – reducing the risk of bullying, harassment, or negative attention by blending in with neurotypical expectations.

What effect does masking have?

Masking can help a person “fit in” with a neurotypical world, enabling them to navigate social situations or succeed in work environments. However, even when masking is successful, it can have significant negative consequences, particularly because the individual’s neurodivergent traits may go unnoticed.

Some of the potential effects include:

• Burnout – due to the constant effort of monitoring and adapting behaviours
• Anxiety and depression – often arising from self-suppression and stress
• Imposter syndrome – feeling like one is “faking” their way through situations
• Reduced self-understanding – difficulty connecting with or expressing their true self

Masked individuals often carry self-doubt and shame. While they may appear neurotypical on the surface, internally they are managing far more variables than their neurotypical peers, which can slow processing and impair cognitive function.

“Successful” masking can also lead to misdiagnosis or lack of access to support. This highlights the importance of looking beyond outward appearances to understand and support neurodivergent individuals effectively.

How can masking be measured?

Measuring masking is challenging, as it is an internal and highly individual experience. Understanding general traits of masking (as outlined above) can provide some insight, but self-report and observation remain key tools.

One tool specifically developed for this purpose is the Camouflaging Autistic Traits Questionnaire (CAT-Q). The CAT-Q captures internal experiences and identifies three common themes:

• Compensation – adapting to cope with social norms
• Masking – consciously or unconsciously suppressing autistic traits
• Assimilation – performing and pretending to fit in

If you are not diagnosed but suspect you may be autistic and masking, you can take the CAT-Q here to better understand your experiences.

How can you help someone who is masking?

As discussed above, people often mask when they feel unsafe. To support someone who is masking, it is essential to present yourself as a safe and consistent presence—someone with whom they can feel comfortable being authentic. Because masking is often a subconscious behaviour developed over many years, the process of unmasking may be slow. Providing a reliable, supportive space is crucial.

Practical ways to support someone who is masking:

• Avoid assumptions: If the person does not have a diagnosis, don’t make assumptions about why they behave a certain way. Be open and curious about how they prefer to communicate.
• Offer specific support: Instead of asking general questions about how to help, focus on concrete tasks or situations where support is needed. This helps reduce their cognitive load.
• Allow extra processing time: Masking consumes significant mental energy, which can slow processing. In workplaces or classrooms, avoid putting someone on the spot; give them time to think and respond at their own pace.
• Create calm, sensory-friendly environments: Minimizing sensory overload can help the individual relax. Movement breaks, fidget tools, or headphones can support self-regulation during long periods of attention or work.
• Normalize supportive strategies for everyone: Implementing accommodations across a group—students, colleagues, or siblings—prevents neurodivergent individuals from feeling “othered” or singled out.

How can you manage your own masking?

Masking is often subconscious and can create a disconnect between mind and body. One way to manage it is by improving interoception—the ability to tune into bodily sensations and feelings. Physical sensations often serve as warning signals for subconscious thoughts or emotions. Developing interoceptive awareness can help you better understand your needs and reconnect with your “true self.”

Steps to safely unmask:

• Begin with small moments: discreet stimming in public, reducing forced eye contact, or wearing headphones when overwhelmed.
• Practice self-advocacy: communicate your needs clearly and seek support where necessary.
• Allow gradual change: unmasking completely can feel overwhelming; incremental steps help maintain wellbeing.

By creating safe spaces, finding targeted support, and tuning into your own bodily cues, masking can be managed more effectively, reducing stress and improving mental health.