Understanding stimming: Causes, types, and management options

Stimming, or self-stimulatory behavior, is often associated with autism and attention-deficit hyperactivity disorder (ADHD). It involves the repetitive use of an object or any repeated activity that engages the senses. For example, it could be flicking a rubber band over and over, tapping one’s fingers or objects repeatedly, or rocking back and forth. In most instances, stimming is a harmless, stress-relieving activity. It can help with sensory overwhelm, provide needed stimulation, and reduce anxiety. And sometimes, it can just be done for fun. 

What is stimming?

While it’s true that stimming or self-stimulatory behavior often accompanies certain conditions, anyone can engage in it. Similar to “fidgeting,” it involves repetitive motions or actions that provide stimulation to calm sensory overwhelm, reduce stress, or improve focus. For example, have you ever caught yourself repeatedly tapping your foot on the ground when you were nervous? Or perhaps you tend to chew on the end of your pencil when you’re anxious? 

These are non-clinical stimming behaviors that most people will engage in at some point. And while people with mental health concerns may do them more frequently, they serve the same purposes for everyone. Sometimes, people stim to self-regulate. And sometimes, it’s just an enjoyable form of self-expression.

Types of stimming behavior

Stimming can take many different forms, depending on the person. But there are some general categories that can help us identify and understand the behavior, including:

Physical stimming 

• Hand-flapping
• Spinning or twirling
• Jumping up and down
• Rocking back and forth
• Pacing

Visual stimming 

• Staring (at a rotating object, for example)
• Squinting
• Blinking
• Eye-rolling
• Lining up objects in a certain way

Tactile stimming 

• Stroking surfaces of a certain texture
• Hair twirling 
• Rubbing hands together
• Pinching or squeezing
• Scratching
• Chewing (on your lip or an object)

Vocal stimming

• Squealing
• Throat clearing
• Humming
• Whistling
• Repeating words or phrases

What causes stimming?

Different people stim for different reasons. But researchers have identified a few underlying factors that may contribute to stimming, including: 

• Sensory differences: It’s believed that stimming may help reduce sensory overload, increase sensory stimulation, and reinforce sensory experiences. This, in turn, can help support emotional control and self-regulation.
• Brain structure differences: Some research suggests that a person who engages in frequent stimming may have an abnormality in the area of the brain that’s in charge of repetitive behavior.
• Brain chemistry differences: Since stimming can produce endorphins, the “feel good” brain chemicals that can block pain and help us feel relaxed, it could be the result of a chemical imbalance.

Stimming can sometimes happen in response to negative emotions, like anxiety or overwhelm. But it can also be the result of a burst of positive emotion, like joy, happiness, or excitement. 

One participant in a recent study on stimming said that “[stimming] is just a release of any high emotion — so really anxious, really agitated, really happy, really excited, just any high emotion — that’s when I stim.” It’s important to remember that people stim to express emotion of all kinds and often because it simply feels good.

Effective stimming management options

Stimming isn’t a topic that has been widely discussed until somewhat recently. So, unfortunately, many people misunderstand it.

Despite lots of information on its positive effects, stimming can be viewed as socially unacceptable in some environments, and this can have a negative effect on people who do it. That’s why it’s so important to increase awareness of stimming as a healthy coping mechanism that many people use.

That said, there may be times when you wish to manage your stimming. If you take a look at the list of different categories of stimming above, you’ll see that they range from potentially disruptive to barely detectable. So your need to manage your stimming will probably depend on your environment and how it impacts your functioning. 

For example, let’s say you stim by tapping an object repeatedly on a hard surface or by making audible noises. If you’re at home by yourself or in a private area, you can stim as loudly as you’d like and it won’t impact anyone else. But as you can probably imagine, doing those things near others in a work or school setting could be distracting. 

In these instances, the goal would not be to stop stimming entirely. This could potentially leave you without a coping mechanism that you rely on. Instead, you may look for ways to modify the environment, if possible, to reduce your need to stim. Or you can experiment with a replacement stimming behavior that’s less disruptive to people nearby.

It’s worth noting that while most stimming is safe, there can be times when there might be a cause for concern. This typically occurs when a person engages in behaviors like head banging, scratching their skin, or any other stimming behavior that harms themselves or others. If you’re worried about unsafe stimming, know that help is available. You can work with a medical or mental health professional to learn safer ways to self-regulate.

Find care with Rula

If you’re living with autism, ADHD, or another condition that frequently comes with stimming, you deserve affirming, inclusive support for your mental health. Whether you’re having trouble regulating your emotions or behaviors or simply want to improve your coping skills, help is just a few clicks away.

At Rula, we make it easy to find specialized, accessible mental healthcare. And thanks to our diverse provider network, you can find a therapist who takes your insurance and start receiving care as soon as tomorrow. 

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