The Sensitive Autistic Phenotype

This guide is designed to help individuals, practitioners, and allies better understand the unique traits and experiences of sensitive autistic individuals, particularly those discovering their neurodivergence as adults. By recognizing and embracing these traits, we can foster greater self-understanding, improve wellness, and celebrate neurodiversity.

As a psychotherapist specializing in high sensitivity and adult-discovered autism, and as a neurodivergent individual, I’ve witnessed the transformative power of understanding oneself. This new understanding of autism—including the sensitive autistic phenotype—offers hope and validation for many who previously felt “different” or misunderstood.

A New Understanding of Autism

Traditional views of autism were limited and often excluded those with traits such as high empathy. Today, we know that there is a sensitive phenotype of autism characterized by unique traits and experiences. Understanding this helps challenge outdated stereotypes and fosters inclusivity.

Understanding "Neuronormative"

The term "neuronormative" refers to societal standards and expectations based on the neurological experiences and behaviors of the majority. These norms often define what is considered "typical" or "acceptable" in communication, behavior, and emotional expression. Originating from the idea that neurotypical experiences represent the default, the concept has historically excluded neurodivergent perspectives, leading to misunderstandings and marginalization.

This framework can create challenges for sensitive autistic individuals, as their natural ways of experiencing and expressing themselves may differ from these neuronormative expectations. Challenging these norms is essential to fostering a more inclusive understanding of neurodiversity.

Characteristics of the Sensitive Autistic Phenotype

Lifelong Patterns and Self-Perception

• Feeling inherently “different,” “weird,” or “out of place” from a young age.

• Developing intense interests and a deep hunger to learn, often immersing fully in areas of fascination that may evolve over time.

• Valuing authenticity and individuality, naturally resisting societal norms or pressures to conform.

• Experiencing a strong moral compass and a heightened sense of justice or fairness.

Sensory Sensitivity

• Experiencing heightened sensitivity across more than one sense:

  • Sounds: Struggling with loud noises, overlapping conversations, or background chatter.

  • Lights: Finding bright, flickering, or fluorescent lights overwhelming.

  • Textures: Feeling discomfort with certain fabrics, surfaces, or sensations.

  • Smells: Strong reactions to perfumes, cleaning products, or food aromas.

  • Taste: Being sensitive to specific textures, flavors, or food temperatures.

  • Temperature: Feeling heightened discomfort when too hot or cold.

  • Motion: Experiencing motion sensitivity, such as car rides or rapid movement.

  • Visuals: Feeling overwhelmed by clutter, rapid movement, or visually complex environments.

• Experiencing sensory overload when too much input is present across multiple senses.

Stimming and Self-Regulation

• Engaging in repetitive movements or behaviors to self-regulate emotions or sensory input, such as:

  • Twirling hair, bouncing legs, tapping fingers, nail or cheek biting, or playing with jewelry or objects.

  • Repeating certain sounds, words, or phrases to soothe oneself.

Social Experiences and Relationships

• Preferring meaningful one-on-one connections or interactions within small, familiar groups.

• Deeply valuing relationships but sometimes finding them difficult to maintain due to energy limitations.

• Feeling drained after social interactions, even when they are enjoyable or with close loved ones.

• Discomfort with superficiality: Small talk can feel uninteresting or exhausting, with a preference for meaningful, deep conversations.

• Navigating societal norms around communication, such as knowing how to enter or exit conversations, may feel challenging or unnatural.

• Masking: Adapting or hiding one’s authentic self to meet societal expectations, often leading to emotional exhaustion or disconnection.

Communication and Nonverbal Differences

• Finding extended eye contact overwhelming, sometimes opting for alternatives like looking at the bridge of someone’s nose.

• Taking language literally or having difficulty interpreting sarcasm, idioms, or metaphors.

• Preferring clear, direct communication and often asking questions for clarity, which reduces misunderstandings and anxiety.

• Exhibiting differences in facial expressions, tone, or body language compared to neuronormative expectations.

• Struggling with conversational timing, such as knowing when to speak or when it’s time to stop (according to neuronormative standards).

Routines, Rigidity, and Cognitive Styles

• Preferring structure and routine as a way to reduce sensory and emotional overwhelm.

• Experiencing significant distress when routines are disrupted or plans change unexpectedly.

• A strong sense of justice and fairness, which may lead to all-or-nothing thinking in certain situations.

• A tendency to hyper-focus on specific tasks, often losing track of time or surroundings.

Emotional Regulation and Processing

• Experiencing emotions more intensely than others, often feeling heightened empathy or emotional resonance.

• Feeling overwhelmed by strong emotions, particularly during stress, illness, or sensory overload.

• Meltdowns and Shutdowns: Emotional or sensory overwhelm may lead to outbursts (meltdowns) or withdrawal (shutdowns).

• Struggling to manage emotional regulation when fatigued or overtaxed.

Executive Function and Energy Imbalance

• Struggling with planning, organizing, or prioritizing tasks, often feeling overwhelmed by complex demands.

• Experiencing executive function challenges such as multitasking or trouble switching between activities quickly.

• Mental ambition often exceeds physical energy, leading to frustration, fatigue, or burnout.

Strengths and Contributions

• Creativity and Innovation: Unique perspectives often lead to imaginative and original ideas.

• Attention to Detail: Noticing details others may overlook, which contributes to problem-solving and pattern recognition.

• Deep Empathy: A heightened emotional attunement to others, often leading to strong connections and compassion.

• Authenticity: A natural inclination toward honesty and self-expression, resisting societal pressures to conform.

• Advocacy for Fairness: A strong moral compass and dedication to justice and ethical principles.

Co-Occurring Conditions

• Commonly experiencing conditions such as anxiety, depression, ADHD, OCD, or sleep disturbances.

• Frequently misdiagnosed due to overlapping traits or a limited understanding of autism in sensitive individuals.

Challenges and Support Strategies

Common Challenges

• Difficulty advocating for personal needs: Struggling to express or prioritize personal boundaries and accommodations, often due to fear of rejection or being misunderstood.

• High susceptibility to burnout and chronic stress: Experiencing frequent or prolonged states of physical, emotional, and sensory exhaustion, exacerbated by masking, over-commitment, or insufficient recovery time.

• Struggles with self-acceptance: Internalized ableism and societal pressures may lead to feelings of inadequacy or shame about being different, making self-compassion and self-advocacy challenging.

• Chronic health conditions: Physical and mental health challenges, such as fatigue, pain, or autoimmune issues, often develop after years of unmet sensory or emotional needs and the strain of conforming to societal norms.

• Living in a world not set up for their needs: Navigating environments, systems, and expectations designed for neuronormative individuals can create daily stress, making it difficult to thrive or feel understood.

Support Strategies

• Self-Advocacy Training: Use scripts to build confidence in expressing needs.

• Emotional Regulation Tools: Practice grounding techniques and mindfulness, or use sensory kits.

• Burnout Recovery: Encourage rest, gentle pacing, and reframing rest as a necessity.

• Be Around Other Neurodivergent People: Being around other sensitive and neurodivergent people helps to normalize and validate our experiences.

• Sensory Accommodations: Create calming environments and use tools like noise-canceling headphones or weighted blankets.

Celebrating Neurodiversity

Understanding the sensitive autistic phenotype challenges stereotypes and highlights the diversity within the neurodivergent community. By fostering environments that celebrate these traits, we empower sensitive autistic individuals to thrive.

Supportive Resources

• Free Autism Quiz

• Support Services:

  • Autism Assessments and Consultations with Julie Bjelland, LMFT

  • Autism Education, Research, Support

• Course: Discovering You’re Autistic as an Adult

• Articles on the Blog: The Sensitive and Neurodivergent Blog by Julie Bjelland

• Podcast: The Sensitive and Neurodivergent Podcast by Julie Bjelland

• Communities: Sensitive Empowerment Community and Autistic Reflections Group (inside the community)

By exploring these resources, you can deepen your understanding and support for sensitive autistic individuals.

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