Have you ever tried to mask ADHD traits to fit in or avoid judgment? If so, you’re not alone. Masking in ADHD is a common coping strategy where individuals attempt to hide or suppress traits. ADHD traits include inattention, impulsivity, disorganization, and emotional responses. This often stems from a desire to fit in and avoid social exclusion. It leads many to adopt behaviours that don’t reflect their true selves.

In this blog, we’ll explore how masking in ADHD affects mental health and how embracing authenticity can help individuals unmask and find peace.

The Impact of Masking in ADHD

Masking in ADHD isn’t just about acting “normal” in social situations. It’s a constant effort to suppress behaviours that others might find disruptive, such as excessive fidgeting, poor concentration, impatience, or risk-taking. This constant strain can create significant emotional and physical challenges, including anxiety, depression, and burnout.

For individuals with ADHD, the fear of judgment and social exclusion often starts early—during childhood, in school settings—and extends into adulthood. As a result, many carry the burden of masking in ADHD through their entire lives, feeling misunderstood, exhausted, and isolated.

I’ve worked with clients who have described feeling emotionally drained and hopeless due to the pressure of maintaining a façade for others. One client shared how years of criticism and disapproval from those around her led to a deep sense of loneliness. Despite her best efforts to “fit in,” the constant masking left her feeling burned out and even suicidal.

Why masking in ADHD happens

Masking often begins as a survival mechanism, especially when individuals with ADHD face environments where their behaviours don’t align with “neurotypical” expectations. As a result, they may suppress natural tendencies to avoid negative reactions, which can ultimately harm their well-being.

Over time, this can take a significant toll on both physical and mental health. Constant stress and anxiety can lead to conditions like panic attacks, insomnia, and weakened immunity. It’s also not uncommon for individuals to feel disconnected from their true selves, adding to feelings of frustration and isolation.

The Need for Awareness and Support

Creating supportive environments is crucial to reducing the need for masking in ADHD. It’s important for people—whether they are family, friends, or colleagues—to recognize and accept neurodivergent behaviours. Understanding ADHD traits and the emotional toll of masking can help create safer spaces where individuals feel free to unmask and embrace their authentic selves.

Additionally, educating others about ADHD helps shift the perspective. Instead of viewing masking as a personal failing, it’s essential to recognize it as a response to external pressures. This understanding can pave the way for healthier coping mechanisms, such as stress management, relaxation techniques, and self-compassion.

Embracing the Path of Unmasking ADHD

Unmasking begins with self-acceptance and a willingness to embrace one’s neurodiversity. It involves recognizing when and why masking occurs and taking steps to reduce the need for it. While the realization that you’ve been masking for most of your life can be emotional, it’s a crucial part of reconnecting with your authentic self.

Unmasking is not about completely abandoning coping mechanisms, but about finding healthier ways to navigate life without the weight of constant suppression. For many, this journey may also involve making radical changes in their environment or relationships to ensure they are supported in their true identity.

Finding the Path to Authenticity

Masking in ADHD is an invisible struggle that affects many individuals. By creating more understanding and accepting environments, we can help those with ADHD embrace their true selves without the pressure to mask. Through education, awareness, and compassionate support, it’s possible to reduce the emotional and physical strain that comes with constant masking and begin the journey toward a more authentic life.

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Depathologizing Trauma Using a Trauma-Informed Care Approach

I feel privileged to be part of a new initiative in Hertfordshire’s mental health services, where I work to implement a trauma-informed approach in inpatient units. This method can be applied to anyone who has experienced mental health challenges, making it a powerful tool for healing.

The key shift in trauma-informed care is moving from asking, “What is wrong with you?” to “What has happened to you?” This simple yet profound change is central to depathologizing trauma and fosters greater understanding and compassion.

Compassion: A Vital Tool in Trauma-informed Care

None of us choose the circumstances of our birth, our families, or the environments we grow up in. And certainly, no one chooses the traumatic experiences that shape their lives. The reality is stark: 70% of people worldwide have experienced some form of trauma, and 1 in 8 have faced four or more adverse childhood experiences.

While we can’t undo what has happened, we can depathologize trauma by becoming trauma-informed. This not only removes the stigma but also promotes healing.

Validating Coping Strategies in Trauma-informed Care

Trauma survivors cope in diverse ways. Some shut down or withdraw, while others may internalize their pain, leading to self-harm. Anger can become a shield for self-protection, while dissociation allows an escape from a painful reality. These are not “wrong” responses; they are valid human reactions to overwhelming pain.

A trauma-informed perspective recognizes that many mental health challenges stem from traumatic experiences. By adopting a depathologizing trauma approach, we seek to understand rather than judge these coping strategies.

Fostering Understanding Through Trauma-Informed Care

What people in distress need most is empathy and a commitment to avoiding further re-traumatization. It’s essential to recognize that their behaviors may be rooted in past trauma. Instead of asking, “Why are you acting like this?” we should ask, “How can we help alleviate this distress?” The answers must come without judgment or restrictive measures.

The Power of Understanding Trauma

I’ve included a video that powerfully illustrates the journey of trauma and recovery. It shows how profoundly troubling circumstances can shape a person’s life. With the right support, when someone listens with empathy and believes in their potential, healing is possible.

Please note: this video may evoke strong emotions, so avoid watching if you feel it might negatively affect you.

Barnardo’s | 2011 | Life Story | 90 Seconds (youtube.com)

Rebuilding Lives After Trauma

Too often, we focus on difficult behaviours without considering the trauma that might have caused them. Misunderstood, misjudged, and often outcast, trauma survivors are sometimes re-traumatized by the systems meant to help them.

However, once we truly understand what has happened to someone, our perspective shifts. With empathy and trauma-informed support, even those who have faced the hardest challenges can heal and rebuild their lives. By depathologizing trauma, we help survivors move away from stigma and toward a more empowered, preferred identity.

Conclusion

Every trauma survivor deserves the chance to rebuild their life. By adopting a trauma-informed, depathologizing trauma approach, we can create a path free of judgment, towards compassion and healing.

The post How a Trauma-Informed Care Approach Depathologizes Mental Health appeared first on Raven Psychology.

Ever find yourself scrolling through social media, reorganizing your bookshelf, or binge-watching your favorite show, all while a daunting task looms over your head? Discover the psychology behind procrastination – where we’re all VIP members. But why do we put things off, even when we know it’s a bad idea? And more importantly, how can we break this frustrating habit?

The Procrastination Trap

At its core, procrastination isn’t just about being lazy. It’s a complex dance between our emotions, thoughts, and behaviors. When faced with a task that feels overwhelming, boring, or just plain uncomfortable, our brains opt for short-term pleasure over long-term gain. This is known as “temporal discounting,” where the immediate reward of avoiding the task outweighs the future benefits of completing it.
But here’s the kicker: procrastination often leads to a vicious cycle. The more we delay, the more stress and guilt we feel, which in turn makes the task seem even more daunting. And so, we put it off even further – sound familiar?

Why Do We Procrastinate?

There are a few common psychological reasons why we fall into the procrastination trap:

1. Fear of Failure: If you’re afraid of not doing a good job, you might delay starting to avoid the possibility of failure.
2. Perfectionism: The belief that things must be done perfectly can lead to procrastination. If the conditions aren’t ideal, or if the task can’t be done to perfection, it’s easier to delay.
3. Lack of Motivation: Sometimes, we just don’t feel motivated to tackle a task, especially if the reward isn’t immediate.
4. Decision Fatigue: Too many choices or decisions can lead to feeling overwhelmed, causing us to avoid making any decision at all.
5. Task Aversion: When a task is unpleasant or boring, it’s natural to want to avoid it.

How to Stop Procrastinating

The good news? You can beat procrastination with the right strategies. Here are some tips to help you take action:

1. Break It Down: Large tasks can feel overwhelming, so break them into smaller, more manageable steps. This way, each step feels achievable, and you’re less likely to put it off.
2. Set Clear Goals: Define what you need to do and when. Setting specific, measurable goals can provide a sense of direction and urgency.
3. Use the 5-Minute Rule: Commit to working on the task for just five minutes. Often, getting started is the hardest part, and once you begin, you’re likely to keep going.
4. Eliminate Distractions: Identify what typically distracts you and remove it. This might mean turning off your phone, closing unnecessary browser tabs, or working in a different environment.
5. Reward Yourself: Give yourself a small reward for completing each step. This could be a short break, a snack, or anything that motivates you.
6. Practice Self-Compassion: Don’t beat yourself up for procrastinating. Acknowledge it, learn from it, and move forward. Self-criticism can make procrastination worse, while self-compassion can help you stay motivated.

Conclusion

Procrastination is a common challenge, but it doesn’t have to control your life. By understanding the psychology behind procrastination and applying practical strategies to overcome it, you can reclaim your time and productivity. Remember, it’s not about perfection – it’s about progress. So, why not start today? After all, there’s no time like the present!

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What is Complex Trauma?

Complex trauma stems from prolonged childhood abuse, leaving lasting effects on a person’s physical, psychological, and social development. Being in an abusive or unsafe environment regularly overactivates the body’s threat response, leading to long-term changes in brain structure and function. As a result, individuals with complex trauma may never truly feel safe, even when no danger is present. This constant sense of threat can create difficulties in forming healthy relationships as adults, affecting emotional regulation and the ability to understand the intentions and emotions of others.

Healing from Complex Trauma

Despite the challenging impact of overcoming complex trauma, I have consistently witnessed remarkable transformations in my clients. The key to healing often lies not just in the trauma-focused therapy itself, but in creating a supportive and loving environment. For true recovery, individuals need to feel both safe and loved, not only in the therapy room but also in their broader lives—safe homes, supportive communities, and meaningful activities that foster stability and growth. Without these foundational elements, it becomes difficult to process and heal from past trauma.

In some cases, creating this sense of safety requires significant changes, such as ending destructive relationships or finding new living arrangements. While some factors, like societal issues (poverty, discrimination, crime, etc.), are beyond our control, focusing on stability in one’s immediate environment is crucial. Once a person feels secure in their surroundings, they can begin to use body-based techniques to help regulate their emotions and manage trauma symptoms.

Effective Techniques for Trauma Recovery

Here are several techniques that can help individuals in their journey of overcoming complex trauma:

Breathing Techniques: Regulate your nervous system through slow, deep breathing with long exhalations. Try sighing softly before deep breaths to make it more soothing.

Grounding Techniques: Stay in the present moment. Sit or lie on the floor and notice how your body connects with it. While seated, press your feet firmly into the ground and become aware of which parts of your body are in contact with the chair.

Centering: Give yourself a butterfly hug or place your hands on your heart, breathing slowly to calm yourself. You can also place a hand on a tense part of your body and imagine sending warmth and comfort to that area.

Containing: Visualize an imaginary container where you can “store” unwanted trauma memories. This creates a mental space where you can revisit these memories when you’re ready, but not let them overwhelm you in the moment.

Movement: Tune into your posture. Imagine being gently pulled upward from the top of your head and feel the grounding effect of gravity. Try yoga, tai chi, or even dancing freely without direction to release built-up tension.

Soothing through the Senses: Engage your senses to create a calming effect. Use sounds, scents, and touch that bring comfort. Give yourself hugs or offer self-validation through gentle, kind words.

The Importance of Safety and Support

To truly begin healing, those affected by complex trauma need safety, consistency, and care. Building supportive relationships can be difficult for trauma survivors, as their past experiences may lead them to associate intimacy with danger. However, creating a safe, nurturing environment can provide the foundation they need to heal.

As a therapist, I often wonder how others might perceive the joy and laughter that can follow a session. Is trauma therapy really that fun? In truth, it’s not the process itself, but the relief and freedom that come when the heavy work is done. It’s then that survivors can finally start to experience joy, lightness, and a sense of empowerment.

We all have a role to play in making the world a safer place for those overcoming complex trauma. By fostering safety, love, and support, we can help others find the courage to heal.

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