By Tim Aiello, MA, LPC, NCC, ADHD-CCSP
As someone who lives and works with ADHD, I often find myself reaching for simple, repetitive tactile sensations to regulate my nervous system. Whether it’s rubbing my hands together or running fabric between my fingers, these seemingly small gestures help me center myself during moments of overstimulation or stress. As a therapist specializing in ADHD and neurodivergence, I’ve not only seen this in my own life but also in the lives of many clients. This behavior, often called tactile stimming, is an essential tool for many individuals with ADHD to self-soothe and maintain focus.
What is Tactile Stimming?
Stimming, short for self-stimulatory behavior, refers to repetitive actions that provide sensory input. While stimming is commonly associated with Autism Spectrum Disorder (ASD), research indicates it is also prevalent among individuals with ADHD. Tactile stimming specifically involves the sense of touch—activities like rubbing hands, playing with fabrics, tapping surfaces, or holding certain objects. For those with ADHD, these behaviors are often a way to regulate attention, emotion, and sensory input.
The Role of Tactile Stimming in ADHD
ADHD is characterized by challenges with executive functioning, impulse control, and attention regulation. These difficulties are tied to dysregulation within the brain’s dopaminergic pathways. Tactile stimming may offer a way to stimulate dopamine release and activate the parasympathetic nervous system, which helps calm the body. Research has shown that sensory input can influence brain activity and emotional regulation, particularly for individuals who experience sensory processing differences (Koomar et al., 2020).
For me, rubbing my hands together is more than a habit—it’s a moment of recalibration. This movement provides sensory feedback that helps me ground myself when I feel scattered or overwhelmed. For others, it might be clicking a pen, touching textured fabrics, or manipulating a fidget tool. These actions serve as a bridge between sensory overload and emotional equilibrium.
The Science Behind Tactile Regulation
From a neurobiological perspective, tactile stimming engages the body’s somatosensory system, which processes touch, pressure, and texture. This system is deeply interconnected with the brain’s emotional and arousal centers. Stimulating this system can help shift the body from a state of chronic hyperarousal—a common experience for those with ADHD—into a more regulated, calm state.
The polyvagal theory, developed by Dr. Stephen Porges, offers a useful framework for understanding this process. According to polyvagal theory, repetitive, soothing actions like tactile stimming can activate the vagus nerve, encouraging a state of safety and calm. This is particularly helpful for individuals with ADHD, who often live in a state of fight-or-flight due to heightened sensitivity to stress (Porges, 2011).
Tactile Stimming in Practice: A Tool for Regulation
For many individuals with ADHD, tactile stimming isn’t just a coping mechanism—it’s a form of self-care. In my practice, I encourage clients to explore sensory-based tools to discover what helps them regulate best. Here are some evidence-based strategies for incorporating tactile stimming into daily life:
1. Carry a Texture Tool: Fabrics like fleece, velvet, or corduroy can provide calming sensory input. Keep a small piece in your pocket or bag to rub when needed.
2. Use Fidget Tools: Items like stress balls, silicone rings, or fidget cubes are designed for tactile engagement.
3. Mindful Hand Rubbing: As I often do, rubbing your hands together slowly and intentionally can be grounding, especially during moments of overstimulation.
4. Weighted Blankets or Lap Pads: For larger-scale tactile input, weighted blankets provide deep pressure that can help calm the nervous system.
Challenging the Stigma Around Stimming
Unfortunately, stimming behaviors are often misunderstood or stigmatized as “childish” or “inappropriate.” However, research suggests that stimming serves an essential regulatory function for neurodivergent individuals (Spencer et al., 2017). As a therapist, I emphasize that these behaviors are not just acceptable—they are adaptive. Stimming allows individuals to engage with their environment in a way that supports their well-being and enhances their ability to function.
In my own life, tactile stimming has become a part of how I navigate the world. It’s a subtle but powerful tool that I turn to when my thoughts race or the sensory world feels overwhelming. By normalizing these behaviors, we create space for neurodivergent individuals to embrace the strategies that help them thrive.
A Call to Embrace Neurodivergent Strategies
Tactile stimming is more than a quirk—it’s a lifeline for many people with ADHD. It’s a way to access calm, focus, and emotional regulation in a world that often feels overwhelming. As we work to better understand ADHD and neurodivergence, it’s crucial to validate and celebrate these behaviors for the important role they play.
If you’re someone who finds comfort in tactile stimming, know that you’re not alone. These behaviors are deeply rooted in the body’s natural need for regulation and safety. Whether you’re a clinician, a parent, or someone with ADHD, I encourage you to explore these tools with curiosity and compassion. After all, it’s not about “fixing” ourselves—it’s about finding what works and thriving in our unique ways.
References
• Koomar, J., et al. (2020). Sensory processing in individuals with ADHD: Implications for occupational therapy. Journal of Occupational Therapy Research and Practice, 15(2), 25-38.
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W.W. Norton & Company.
• Spencer, C. M., et al. (2017). Understanding stimming behaviors in ADHD and Autism: The role of sensory processing. Developmental Neuropsychology, 42(6), 473-485.
By recognizing the value of tactile stimming, we not only better understand ourselves but also foster a more inclusive world where everyone can embrace their own paths to self-regulation.
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