Have you ever caught yourself tapping your foot nonstop during a meeting, biting your nails when you’re anxious, or replaying the same song until everyone around you begs for mercy? Believe it or not, those seemingly random actions might be more meaningful than you think.
They’re part of something called self-stimulatory behavior, or more casually, stimming—a natural way the body helps itself manage emotions, focus, or sensory overload. It’s a repetitive movement, sound, or action that gives the brain a kind of “reset” through sensory input.
As therapist Stephanie Gardner-Wright from Michigan explains, these behaviors can be “helpful, sometimes necessary,” to release pent-up tension, calm nerves, or maintain concentration.
While stimming is often associated with autism and ADHD, the truth is that everyone—neurodivergent or not—does it in one way or another. For people who are neurodivergent, however, it tends to be more intense, more frequent, and more vital for self-regulation.
Let’s look at some common—and surprisingly relatable—behaviors that actually count as stims.
1. Listening to the Same Song Over and Over
If you’ve ever gotten hooked on one particular track and played it on loop for days, you’re not alone. This repetitive listening can be a form of auditory stimming.
Music repetition offers predictability—a soothing quality when life feels uncertain. One person described it best: “I’ll replay the same verse because the sound or emotion in that part hits just right. It’s calming.”
In other words, looping a song isn’t weird—it’s your brain finding stability in rhythm and sound.
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2. Rubbing Your Hands or Feet Together
That motion where you rub your palms together, especially when you’re nervous or gearing up for something stressful? That’s another kind of stim.
Therapist Kimberly Vered Shashoua notes that people often “shake out their nerves” before a presentation or big task. This action helps discharge anxious energy and prepare the body for focus.
Similarly, some people rub their feet together in bed—a cozy move nicknamed “cricketing.” For many, it creates a pleasant tingle that signals comfort and safety right before sleep.
3. Swaying or Rocking
Rocking back and forth isn’t just for babies in cribs—it’s actually a natural way for many adults to self-soothe. It’s a vestibular stim, meaning it involves balance and motion.
As one neurodivergent coach, Lauren Dawson, explained, rocking can be both joyful and calming: “I was told to stop doing it as a kid, but it makes me feel centered.”
Even subtle swaying while waiting in line or during an uncomfortable phone call can help the brain stay grounded.
4. Playing With Your Hair
Twirling your hair, running it through your fingers, or repeatedly redoing your ponytail—these aren’t just habits born out of boredom. They’re tactile stims, providing the brain with physical feedback that’s oddly satisfying.
Shashoua adds that pulling your hair into a ponytail applies “firm, soothing pressure” to the scalp, like giving yourself a mini-massage. No wonder it feels comforting when you’re stressed or deep in thought.
5. Biting Your Nails, Lips, or Cheeks
These small chewing or biting habits might seem like signs of anxiety, but they’re also ways your body seeks sensory input.
You might do this unconsciously during stressful moments—or even when you’re simply bored. The repetitive motion and feeling of pressure can help the nervous system regulate itself.
It becomes a problem only if it causes harm, such as bleeding or pain, which can fall under a different category called body-focused repetitive behaviors (BFRBs).
6. Pacing Back and Forth
If you’re the kind of person who paces while talking on the phone or brainstorming, congratulations—you’ve discovered another stim.
Pacing engages your vestibular system and helps the brain process thoughts more clearly. It’s also a common strategy for people trying to stay focused during intense conversations.
As Gardner-Wright points out, movement often keeps the mind active while releasing nervous tension.
7. Bouncing Your Leg or Foot
That restless leg bouncing under your desk? Yep, that counts too. Many people do this without even realizing it.
One person described it as needing to “let the energy out,” adding that being completely still feels uncomfortable or even “buzzy.” This rhythmic movement helps regulate internal energy levels and focus.
While some might see it as fidgeting, it’s really the body’s natural rhythm trying to balance itself.
8. Tapping or Drumming With Your Fingers
Whether you’re tapping your fingers on the table, clicking a pen, or drumming out a beat while waiting, you’re engaging in another common stim.
It combines both tactile (touch) and auditory (sound) input, which makes it doubly satisfying for the brain. Some people even make small, wave-like hand motions for the same effect—stretching their joints and easing tension.
What looks like distraction is often the body’s way of staying calm and alert at the same time.
9. Repeating Certain Movements or Words
One lesser-known form of stimming involves repetitive vocal or physical patterns—like humming, repeating phrases, or mimicking small gestures.
For some, softly echoing a comforting sound or motion can provide a sense of rhythm and familiarity. It’s not about attention-seeking; it’s about finding mental balance through repetition.
This kind of stim can help regulate emotions, especially during overstimulation or stress, much like repeating a mantra during meditation.
Read more: People Who Felt “Too Much” as Kids Often Grow Into Adults With These 6 Traits
Why Stimming Isn’t Something to “Fix”
Society often misunderstands stimming, especially when it’s visible. Many neurodivergent people learn to hide or “mask” these behaviors to seem more socially acceptable—but that can take a serious toll on mental and physical health.
Experts agree that stimming is healthy and adaptive when it doesn’t cause harm. As Dawson puts it, stopping someone from stimming “takes away a deeply regulating experience.”
The only time intervention might be needed is when the behavior becomes self-injurious, such as severe skin picking, hair pulling, or nail biting that leads to injury. These are not intentional self-harm, but rather automatic responses to anxiety—and therapies like cognitive behavioral therapy (CBT) can help address their root causes.
As Shashoua reminds parents and caregivers:
“Your child rocking isn’t dangerous. Your child flapping their hands isn’t dangerous. You don’t need to eliminate a behavior just because you notice it.”
In short, stimming isn’t a flaw to fix—it’s a fascinating reminder of how our brains naturally seek balance, rhythm, and comfort in a chaotic world.
Featured image: Freepik.
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