The Hidden Cost of Masking: Understanding and Navigating the Complexities of Camouflaging Autistic Traits
Masking, also known as camouflaging, is a common but often exhausting strategy many autistic people use to fit in with societal expectations. While it might seem like a useful way to navigate social situations smoothly, the reality of masking is far more complex and can have serious implications for well-being. Masking involves concealing autistic traits, suppressing natural behaviours, and mimicking neurotypical social norms to avoid stigma, judgment, or exclusion.
Why Do Autistic People Mask?
For many autistic people, masking begins in childhood, driven by a constant, often unspoken pressure to conform to a world that doesn't readily accommodate neurodivergent ways of thinking and behaving. Masking can become a survival strategy, a way to avoid bullying, criticism, or the discomfort of standing out in social settings. This pressure may come from peers, teachers, colleagues, or even family members who might not recognise or appreciate autistic traits as a valid part of a person’s identity.
The social rewards of masking, such as fitting in, making friends, or avoiding conflict, can reinforce the behaviour. However, these rewards come at a significant personal cost. Masking demands intense mental and emotional energy, requiring constant self-monitoring to align one's natural behaviours with societal expectations. This can involve suppressing stims (repetitive movements that help regulate sensory input), forcing eye contact, or mimicking facial expressions and body language.
The Impact of Masking on Mental Health:
While masking can help navigate certain social scenarios, it is not a sustainable long-term strategy. Maintaining a neurotypical façade requires tremendous effort and can lead to chronic stress, anxiety, and burnout. Many autistic people who mask frequently report a deep sense of disconnection from their true selves, as they suppress authentic behaviours and emotional responses.
Over time, the mental strain of masking can contribute to a host of issues, including depression, social fatigue, and a weakened sense of identity. The constant need to monitor and adjust behaviour creates a state of hyper-vigilance, where the fear of being exposed as different can be overwhelming. This heightened alertness can make it difficult for high masking people to relax, even in supposedly supportive environments.
The Role of the Camouflaging Autistic Traits Questionnaire (CAT-Q):
The Camouflaging Autistic Traits Questionnaire (CAT-Q) is a valuable tool designed to assess the extent of masking or camouflaging behaviours. Developed through extensive research, particularly with input from autistic women, the CAT-Q offers insights into the complex strategies used to appear neurotypical. It evaluates three main areas of camouflaging:
Masking: Concealing or suppressing autistic traits.
Compensation: Adopting non-autistic behaviours to navigate social interactions.
Assimilation: Embracing social norms to blend in with neurotypical peers.
The CAT-Q is particularly insightful for women, who are statistically more likely to engage in camouflaging. By highlighting these behaviours, the CAT-Q can help explain why many women appear non-autistic during clinical assessments, leading to more accurate and timely diagnoses.
Accessing the CAT-Q
If you suspect you may be a high-masking autistic person, completing the CAT-Q can offer valuable self-reflection and insights. The online questionnaire takes about 15-20 minutes and provides immediate feedback, which can be helpful for understanding your camouflaging behaviours. This information may also be beneficial for clinicians when considering an autism assessment.
Safe Ways to Start Unmasking
Unmasking can be a liberating journey, allowing you to express your true self. However, it’s important to begin this process in safe and supportive environments where you won't face negative consequences for showing your authentic self. Before starting, consider your surroundings and assess whether the people and culture around you are accepting. Here are some strategies to help you unmask safely:
Unmask in Safe Spaces: Start unmasking around trusted people who have shown empathy and understanding. This could be a close friend, a supportive family member, or an inclusive colleague. Begin with those who are likely to respond positively and offer reassurance if you feel vulnerable.
Set Boundaries and Communicate Your Needs: It’s okay to establish clear boundaries when starting to unmask. Let others know about specific behaviours or topics you find challenging. For example, if you prefer to avoid eye contact or need time to process information, explain this openly. Communicating your needs not only aids your unmasking process but also educates others on how to better support you.
Engage in Low-Stakes Situations: Practise unmasking in relaxed environments with low expectations for social conformity. Casual social settings or informal group activities can provide a space to explore your authentic self without fear of judgement affecting your reputation or work.
Reconnect with Special Interests: Allow yourself to engage fully with your special interests. This can be a great starting point for unmasking, as it lets you connect with others through genuine passion. Sharing something you love can help build confidence and may lead others to respond positively to your enthusiasm.
Take Breaks When Needed: Unmasking can be exhausting, especially if you’ve masked for a long time. It’s okay to retreat to familiar masking behaviours when you feel overwhelmed. Remember, unmasking is a gradual process, and it’s important to go at your own pace.
Prioritise Physical Comfort: Pay attention to your sensory needs and make adjustments to your environment to help you feel more at ease. Whether it’s wearing comfortable clothing, using noise-cancelling headphones, or reducing exposure to bright lights, addressing physical comfort can reduce stress and help you relax into more natural behaviours.
Relax Your Body: If masking has caused you to suppress certain gestures or body language, try allowing yourself to express these more freely. Stimming or using natural facial expressions can be an important part of reconnecting with your authentic self.
Reflect and Adjust Gradually: After each unmasking experience, take time to reflect on how it made you feel. If certain aspects felt positive, try to integrate them into more areas of your life. If something caused discomfort, step back and reassess. Unmasking is a personal journey, and it’s okay to take it one step at a time.
Embracing Authenticity:
Masking can be a significant barrier to self-expression for many autistic people. While it may offer temporary relief from social scrutiny, the long-term impact on mental health and identity can be profound. Recognising the prevalence of masking, especially among women and those diagnosed later in life, is vital in understanding the diverse ways autism can manifest. Tools like the CAT-Q are essential for identifying these behaviours and paving the way for better support and understanding. By taking small, safe steps towards unmasking, autistic people can begin the journey towards self-acceptance and a more authentic life.
Supporting and Celebrating our Neurodivergent Community,
Jess x x