What is ADHD masking?
‘ADHD masking’ refers to when somebody tries to hide or suppress symptoms of ADHD in order to fit into societal expectations, this could be by copying the behaviours of those without ADHD to fit in socially, avoid being stigmatised or feel more accepted.
For both adults and children with diagnosed or undiagnosed ADHD, masking can become second nature, it’s not always intentional but rather subconscious behaviours that they have practiced for a long time.
For adults in the workplace, masking could look like:
- Overpreparing for small tasks or social situations to avoid making mistakes
- Mimicking the organisational and routine habits of others
- Suppressing spontaneous reactions or impulsive decisions
- Excessively focusing
- Staying quiet in conversations and being overly careful about what you say
- Obsessively checking belongings
- Reacting in a way that you believe you should rather than in accordance with how you feel, or bottling up emotions
- Developing perfectionist tendencies
- Being unable to relax leading up to appointments and arriving too early in fear of being late
- Excessively taking notes/ writing everything down
ADHD and work: the impact of masking
While these strategies may feel like coping mechanisms to navigate daily challenges, they can also be mentally and emotionally exhausting, leading individuals to feeling overwhelmed and burnt out. Masking doesn’t address the underlying needs and challenges faced by individuals with ADHD, it just helps them appear more “neurotypical” to others.
For adults in stressful work environments, day to day responsibilities often require a high level of focus, quick decision making, and an ability to stay calm under pressure. For those with ADHD, masking adds an extra level of strain and mental effort:
Burnout
Trying to maintain the appearance of being in control 24/7 can become overwhelming. This ongoing effort can drain energy, making it harder to switch off, rest and recharge even outside of work.
Mental health struggles
Some individuals with ADHD will experience co-occurring mental health conditions. Masking can exacerbate feeling of isolation and worry, leading to mental health struggles such as anxiety and depression.
Imposter syndrome
Adults with ADHD who mask their symptoms may feel as though they are constantly “faking” it, and worry that their true self, if revealed, wouldn’t be accepted in their role, team or social circle.
Loss of self-identity
Overtime, masking can cause individuals to lose touch with their authentic self. Constantly working to fit in or meet expectations can erode self-esteem and confidence.
Substance use
People who engage in masking might also be at a high risk for developing struggles relating to substance use as a way of coping with how they feel inside.
ADHD and masking: breaking the cycle
Masking symptoms of ADHD may feel easier in the moment, but it isn’t a long-term sustainable strategy as it can negatively impact your mental health and wellbeing. When you can identify masking within yourself, you can begin to learn new ways of coping and managing your ADHD more authentically, rather than hiding your struggles.
Self-awareness and acceptance
Understanding and recognising that your brain processes information differently, and that’s completely okay.
Open communication
If you feel comfortable doing so, consider having an open conversation with your manager about your ADHD. While this may seem daunting, more and more workplaces are becoming understanding about neurodiversity and there may be the possibility for reasonable adjustments and flexibility that will enable you to thrive.
Seeking support
Whether it’s through counselling, therapy, medical treatment or a support group that understands what you’re going through, seeking support can enable you to accept who you are and develop tailored strategies to help you navigate any worries or struggles.
Using your strengths
Focus on what you can do well and explore the unique strengths you bring to the team as somebody with ADHD. This could be your creativity, problem-solving skills or out-of-the-box thinking. Try to embrace your individuality.
Creating structure
Trying to adhere to somebody else's “normal” routine is unrealistic, try to consider what external structures would help you with day-to-day challenges. This could be ways to implement healthy habits, organisational apps, reminders/alarms, or blocking out time in your calendar for different tasks.
For further workplace wellbeing resources and support, click here.