Have you ever found yourself tapping your foot, twirling your hair, or clicking a pen repeatedly? That’s a form of stimming! Short for self-stimulatory behavior, stimming refers to repetitive movements, sounds, or actions that help regulate emotions, manage sensory input, or provide comfort.
For many neurodivergent individuals, especially those with autism or ADHD, stimming is a natural way to cope with an overwhelming environment. But it’s not just a neurodivergent thing, everyone stims to some degree.
Why Does Stimming Matter?
Stimming is often misunderstood, but can be a helpful and even necessary way for people to regulate their emotions and environment [1].
Why Do People Stim?
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Self-Regulation: Helps manage overwhelming emotions like anxiety, excitement, or frustration.
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Sensory Processing: Can help reduce too much stimulation or provide more input when things feel dull.
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Comfort and Coping: Stimming can provide a sense of control in unpredictable environments.
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Focus and Attention: For some, stimming helps concentrate on tasks (especially in ADHD).
Stimming only becomes a concern when it starts interfering with daily life or leads to self-harm. Otherwise, it’s just another way the brain self-soothes and adapts.
Types of Stimming Behaviors
Stimming can involve different senses, from touch to sound to movement. Here are some of the most common types [2]:
Auditory Stimming (Sound-Based)
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Repeating words or phrases (echolalia)
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Clicking pens or snapping fingers
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Playing the same song or sound on loop
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Making repetitive noises like humming or throat-clearing
Vocal Stimming (Verbal Sounds)
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Humming, whispering, or muttering
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Repeating phrases or sounds (scripting)
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Speaking in different tones or voices
Tactile Stimming (Touch-Based)
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Rubbing hands together or tapping fingers
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Running hands through soft fabrics
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Fidgeting with objects (e.g., jewelry, clothing, or stress balls)
Visual Stimming (Sight-Based)
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Staring at spinning objects or moving lights
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Rapid blinking or side-glancing
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Arranging objects in patterns
Vestibular Stimming (Movement-Based)
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Rocking back and forth
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Spinning or twirling
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Pacing in repetitive patterns
Olfactory Stimming (Smell-Based)
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Sniffing objects or hands
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Smelling familiar scents for comfort
Full-Body Stimming
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Jumping or bouncing
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Clapping hands repeatedly
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Flapping hands when excited
Everyone’s stimming looks different. Some people stim in ways that are obvious, while others engage in subtle or less noticeable behaviors.
Examples of Stimming
Stimming in Adults
Many adults stim to stay focused or manage stress. Common examples include tapping a foot, biting nails, or bouncing a leg during meetings.
Stimming in Babies
Babies naturally engage in stimming behaviors as part of their development, like hand-flapping when excited or rocking themselves to sleep.
Stimming in Autism
For autistic individuals, stimming can be an essential part of self-regulation. It helps manage overwhelming sensory input and emotions. However, some people try to discourage it because it looks different from neurotypical behaviors, but suppressing stimming can cause stress and anxiety.
Autistic individuals may stim more frequently and with greater intensity, especially in stressful or stimulating environments.
ADHD and Stimming
Stimming in ADHD can look different from autistic stimming. Many ADHDers stim to [3]:
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Stay engaged (e.g., doodling during a lecture)
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Release excess energy (e.g., tapping feet, fidgeting)
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Cope with boredom or restlessness
While autistic individuals often stim to regulate sensory overload, ADHDers frequently stim to increase stimulation and focus.
What Triggers Stimming?
Stimming is triggered by a number of factors. Most common is:
Too Much Stimulation
Loud noises, bright lights, or busy environments can trigger stimming as a way to block out overwhelming input.
Too Little Stimulation
When the brain isn’t getting enough sensory input, people may stim to increase focus (e.g., tapping, pacing, or humming).
Pain or Discomfort
Some people stim to distract from physical pain or discomfort, such as rubbing an aching limb or rocking to soothe themselves.
Managing Emotions
Strong emotions, whether stress, excitement, or frustration, can trigger stimming as a way to release built-up energy.
When Does Stimming Become a Concern?
Stimming is not inherently bad, but it can become an issue in certain situations:
Social Acceptance
Unfortunately, stimming is often stigmatized, leading some people to feel self-conscious or suppress their natural behaviors.
Self-Harm
In rare cases, stimming can involve harmful behaviors, such as:
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Head-banging
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Biting or scratching skin
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Hitting oneself
While most stimming is harmless or even helpful, it’s important to acknowledge that some self-injurious behaviors can be a stim – but the intent behind them matters. For example, someone may hit themselves repeatedly during a meltdown as a way to release overwhelming sensory input, which can be a form of stimming and unintentional self-harm. Behaviors like cutting may resemble repetitive stimming but are often tied to emotional distress or a desire to feel something when emotionally numb, which typically falls under self-harm.
If stimming becomes dangerous or starts to cause injury, it's important to speak with a healthcare professional to explore safer alternatives and understand the root cause.
How to Manage Stimming
Rather than suppressing stimming entirely, the goal is to support self-regulation in a healthy way. Here’s how:
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Identify Triggers: Understanding why you stim can help you create a more supportive environment.
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Find Safer Alternatives: If a stim is harmful, try replacing it with a similar but safer action.
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Educate Others: Helping people understand why stimming happens can reduce stigma.
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Use Stimming Tools: Sensory-friendly tools like fidget toys can provide a helpful outlet.
Stimming Toys and Tools
Stimming toys help channel energy in safe, satisfying ways. Some popular options include:
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Fidget spinners and cubes
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Chewable jewelry
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Textured fabrics or stress balls
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Weighted blankets for comfort
These tools can be especially helpful for people who need a more discreet way to stim in public.
FAQs About Stimming
Q: Is stimming normal?
A: Yes! Everyone stims in some way. It’s just more noticeable in some individuals, especially in autism and ADHD.
Q: Is stimming a bad thing?
A: No, stimming is a natural way to self-regulate and express emotions. It only becomes a concern if it leads to self-harm or distress.
Q: Can you stim without autism?
A: Yes! Neurotypical people also stim—think of tapping a pen, bouncing a leg, or twirling hair.
Q: Why do autistic people stim?
A: Autistic people stim to regulate sensory input, express emotions, and manage stress.
Q: Should stimming be stopped?
A: No. Suppressing stimming can increase anxiety and distress. Instead, focus on creating safe and acceptable ways to stim.
My Experience Stimming
My earliest memory of stimming was tapping my leg, constantly. It wasn’t something I did on purpose; it just happened. It helped me focus, release built-up energy, and quiet the racing thoughts in my mind. But I didn’t even realize I was doing it until my mom called it out one day while we were sitting at a stoplight:
"Stop tapping your leg, you're shaking the whole car."
In that moment, I became aware of it. And while I could stop temporarily, the second I wasn’t actively thinking about it, my leg started bouncing again. The more I tried to suppress it, the more anxious and restless I felt.
As I got older, I noticed my stims changed depending on the environment. In public places like stores, where the noise and lights were overwhelming, I started wearing headphones to reduce sensory overload. At home, I let my vocal stims come out naturally – echolalia kicking in as phrases I’d heard throughout the day looped in my brain, escaping my mouth without a second thought.
For a long time, I felt like I needed to explain myself. My leg tapping wasn’t because I was being impatient or ignoring someone. My vocal stims weren’t meant to be annoying. And my headphones in crowded places weren’t rude. They were simply how I regulate my environment.
Unlearning the idea that stimming needed to be hidden or suppressed has been freeing. It’s a part of who I am, and instead of masking it, I’m learning to embrace it.
References
[1] Kapp, S. K., Steward, R., Crane, L., Elliott, D., Elphick, C., Pellicano, E., & Russell, G. (2019). 'People should be allowed to do what they like': Autistic adults' views and experiences of stimming. Autism : the international journal of research and practice, 23(7), 1782–1792. https://doi.org/10.1177/1362361319829628
[2] The Warren Center. (n.d.). What is stimming and how can I help my child? Retrieved from https://thewarrencenter.org/help-information/autism/what-is-stimming-and-how-can-i-help-my-child/
[3] Blum, K., Chen, A. L., Braverman, E. R., Comings, D. E., Chen, T. J., Arcuri, V., Blum, S. H., Downs, B. W., Waite, R. L., Notaro, A., Lubar, J., Williams, L., Prihoda, T. J., Palomo, T., & Oscar-Berman, M. (2008). Attention-deficit-hyperactivity disorder and reward deficiency syndrome. Neuropsychiatric disease and treatment, 4(5), 893–918. https://doi.org/10.2147/ndt.s2627