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 Understanding this helps challenge outdated stereotypes and fosters inclusivity.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 “different,” “weird,” or “out of place” since childhood.

• Experiencing intense interests and a deep hunger to learn about areas of fascination, which may evolve over time.

Social Experiences and Relationships

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

• Variations in communication styles (viewed as differences, not deficits). For instance, this may include challenges with the back-and-forth flow of conversations based on neuronormative standards, such as navigating how to enter or exit discussions.

• Seeking deeply meaningful connections while sometimes finding them difficult to maintain (energy-wise).

• Feeling drained after social interactions, even when enjoyable.

Communication and Nonverbal Differences

• Finding eye contact intense or uncomfortable, sometimes opting for alternatives like looking at the bridge of the nose.

• Displaying differences in facial expressions, tone, or body language compared to societal expectations ("neuronormative" norms).

• Taking language literally or struggling with sarcasm and metaphors.

• Preferring honest, direct communication and asking questions for clarity.

Sensory Sensitivity

• Heightened sensitivity across more than one sense:

  • Sounds: Loud noises or background chatter.

  • Lights: Bright or flickering lights.

  • Textures: Avoidance of certain fabrics or sensations.

  • Smells: Strong reactions to perfumes or food aromas.

  • Taste: Intense sensitivity to flavors or textures.

  • Temperature: High sensitivity to being too hot or too cold.

  • Motion: Sensitivity to movement, such as a passenger in a car.

  • Visuals: Overwhelmed by cluttered spaces or rapid movement.

• Experiencing sensory overload and seeking or avoiding certain sensory experiences (e.g., craving weighted blankets or avoiding fluorescent lights).

Stimming and Coping Mechanisms

• Engaging in repetitive behaviors to self-regulate, such as:

  • Twirling hair, nail-biting, tapping fingers, playing with jewelry, etc.

Routines, Rigidity, and Cognitive Styles

• Preferring structure and routine to navigate overwhelm.

• Experiencing distress from disruptions.

• A strong sense of justice and fairness can sometimes result in all-or-nothing thinking, which may affect relationships.

Emotional Regulation and Processing

• Experiencing meltdowns or shutdowns when overwhelmed.

• Finding sudden changes challenging.

Executive Function and Organization

• Struggling with planning and organization.

• Hyperfocusing on tasks to the point of losing track of time.

Co-Occurring Conditions

• Commonly experiencing anxiety, depression, ADHD, OCD, or sleep difficulties.

• Often misdiagnosed due to overlapping traits and a limited understanding of this autism phenotype among practitioners.

Defining Traits of the Sensitive Autistic Phenotype

• Deep Empathy: A heightened emotional attunement to others, often so profound that it can lead to feeling overwhelmed by others' emotions or even absorbing their emotional states.

• Intense Sensory Sensitivity: Heightened perception across more than one sensory modality.

• Strong Preference for Harmony: Avoidance of conflict and a desire for peace.

• Authenticity-Seeking: A natural resistance to conforming to societal norms.

Creativity and Innovation: Unique perspectives fuel imaginative and original ideas.

• Compassion: A profound dedication to supporting others and advocating for justice.

• Problem-Solving Skills: Exceptional attention to detail combined with innovative, out-of-the-box thinking.

• Advocacy for Fairness: A strong moral compass and unwavering commitment to ethical principles.

• Pattern Recognition: A remarkable ability to identify patterns and connections others might overlook.

• Intense Focus: Deep concentration and persistence, often leading to mastery in areas of interest.

Challenges and Support Strategies

Common Challenges

• Difficulty advocating for personal needs.

• High susceptibility to burnout and chronic stress.

• Struggles with self-acceptance due to societal expectations or internalized ableism.

• Chronic health conditions arising after years of unmet needs or overextending boundaries of wellness to meet social norms.

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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