This blog is a tag-team effort between me and AI. Think of it as my over-caffeinated intern who spits out ideas and/or helps me organize my thoughts and experiences, while I handle the heavy lifting. I research, fact-check, edit, and fine-tune everything to make sure it sounds like me (not a robot with a thesaurus). AI helps with the grunt work, but the heart, style, and final say? That’s all me.
Last night I went out with a bunch of friends.
And it was awesome.I had a few drinks, had a few gummies (my new way to combat anxiety and panic attacks), and danced my face off. Yes, I think that’s a thing.
The bar was packed though. And when I say packed, I mean the kind where you have to squeeze sideways between chairs just to get back to your seat.There was live music, people talking everywhere, chairs scraping, glasses clinking. It was loud in that chaotic, joyful Friday-night kind of way.
But when I sat down at the table and tried to join the conversation swirling around me, I suddenly realized something strange.
I couldn’t hear a single conversation.
Not one.
I could see mouths moving. I could hear sound. But it was like every voice blended together into one giant wall of noise.
So I did what I’ve always done in situations like that.
I leaned in. I turned my head so my ear was closer to the person speaking, hoping I’d catch just enough to piece together what they were saying.
Still nothing.
Eventually I just started smiling and nodding when there was a pause in the conversation or someone looked at me like they expected a response. Which means there’s a very good chance I was enthusiastically agreeing with things I had absolutely no context for.
But that’s when something else started happening. In my head, my script got louder. See, I’ve always had a script running in my brain. I just didn’t realize that’s what it was. It’s the little voice reminding me when to change my body posture.

When to lean in.
When to smile.
When to laugh.
It tells me when I’m making too much eye contact… and when I’m not making enough.
Usually that script runs quietly in the background. Like a low hum I’ve gotten used to. But last night, in that wall of noise and chaos, that hum turned into the loudest thing in the room. Suddenly all I could hear were those thoughts.
You should say something.
You’re too quiet.
Ask a question.
Lean in more.
Look engaged.
Don’t stare.
Smile.
On top of all of that, I started feeling this pressure to make sure the people around me were having a good time. If there was a lull in conversation, I felt responsible for fixing it.
So my brain started cycling through every conversation starter I could think of. Every question. Every social prompt.
Trying to keep things flowing.
Trying to keep everyone comfortable.
Trying to keep the energy up.
And suddenly it was just… too much.
I couldn’t think. I couldn’t breathe properly. I had this overwhelming urge to put my hands over my ears and hide under the table.
I never let it show.

But under the table, my hands started shaking. Then flapping. It’s something I’ve done my whole life when I’m stressed—shaking out my hands or flicking my fingers to release tension.
Lately though, I’ve noticed I do it more when I’m anxious or overwhelmed. So I ended up doing what I’ve always done.
I sat on my hands.
Trying to make it stop. Trying to make it invisible. And later that night, I started wondering something.
“Now that I’ve realized I’m autistic… is it normal for these things to suddenly feel more obvious?” Or is it that I’m just more aware of them now? Or possibly, because I’ve finally “come out,” in a way, do I feel like I have permission to be more authentic and let the mask slip a little?
Or maybe it’s something else entirely. Maybe after decades of managing the script in my head… I’m just tired. Maybe the older I get, the harder it is to keep covering these things up. Or maybe hormones are part of it too.
Perimenopause has a way of amplifying anxiety, sensory sensitivity, and emotional regulation challenges. So maybe all those coping strategies I relied on for years are just… wearing thin. Whatever the reason, last night made something very clear. The script in my head that I thought everyone had?
Apparently not everyone does.
Why This Happens (And Why You’re Not Alone)
After experiences like that, a lot of late-identified autistic adults start asking the same question:
Why do autistic traits seem more noticeable after we realize we’re autistic?
The answer is usually a combination of several things.
Auditory Processing in Noisy Environments
Many autistic people struggle with something called auditory processing in complex environments. When there are multiple competing sounds—music, clinking glasses, multiple conversations—our brains can struggle to filter out background noise.
Instead of isolating one voice, everything blends together into a wall of sound. Researchers sometimes refer to this as the “cocktail party problem.” Most people’s brains automatically tune into one voice and filter out the rest.
Autistic brains often don’t do this as easily, which is why places like crowded bars or restaurants can quickly become overwhelming.

The Internal Social Script (Masking)
That running commentary in my head? That’s something many autistic adults describe. It’s part of something called masking. Masking happens when autistic people consciously monitor and adjust their behaviour in order to appear more socially typical.
This can include things like:
- Monitoring eye contact
- Rehearsing responses
- Copying other people’s body language
- Forcing facial expressions
- Scripting conversations in advance
Many autistic women become extremely skilled at masking, often without realizing they’re doing it. But it takes a tremendous amount of energy.
Stimming as Nervous System Regulation
The hand shaking and flapping I mentioned is a form of stimming. Stimming (short for self-stimulatory behaviour), is a natural way many autistic people regulate stress and sensory overload. Common examples include:
- Hand flapping
- Finger flicking
- Rocking
- Pacing
- Fidgeting
Unfortunately, many autistic kids are taught to suppress these behaviours because they look “different.” Which is why many autistic adults end up hiding them. Like sitting on our hands under a table.
Why Traits Can Feel Stronger Later in Life
A lot of late-identified autistic adults say something similar. Once they understand they’re autistic, it can feel like their traits are suddenly becoming more intense. In reality, several things may be happening.
You’re noticing things that were always there.
You’re becoming aware of how much effort masking requires.
And over time, many people simply become too exhausted to maintain that mask at the same level they did earlier in life.
Hormonal changes during perimenopause and menopause can also increase sensory sensitivity, anxiety, and emotional regulation challenges, which can make masking even harder.
Signs You Might Be Masking Without Realizing It
Many people don’t realize they’ve been masking for years. Some common signs include:
- Replaying conversations in your head afterward
- Studying other people’s behaviour to copy social cues
- Feeling completely drained after social events
- Practicing what you’re going to say before speaking
- Monitoring your facial expressions and body language constantly
- Feeling like socializing is a performance rather than something automatic
For many autistic adults—especially women—masking becomes so automatic that we assume everyone else is doing it too.
Until one day we realize they’re not.

Practical Strategies for Loud Social Environments
If crowded places leave you feeling overwhelmed, a few small adjustments can help.
Choose your seat carefully: Sitting with your back to a wall or closer to the person you want to talk to can reduce sensory input.
Focus on smaller conversations: One-on-one interactions are often easier to process than trying to follow an entire table.
Take short sensory breaks: Stepping outside for a few minutes can help your nervous system reset.
Use subtle regulation tools: Fidget rings, small objects, or even gentle hand movements can help release tension.
Know when it’s okay to leave: Enjoying a social event doesn’t mean you have to stay until you’re completely overwhelmed.
The Realization That Changes Everything
For most of my life, I assumed everyone else had that same script running in their head. That everyone was consciously monitoring their facial expressions, tone of voice, posture, and conversation timing.
Now I’m starting to realize that might not be the case. And that realization changes the way you see a lot of things. Because once you understand how much invisible effort goes into navigating social situations…
You also start to understand why it can be so exhausting. And why sometimes, even when you’re having fun…
Your nervous system still reaches its limit.
If This Sounds Familiar
If you’ve ever:
- Struggled to hear conversations in loud places
- Felt like you were running a social script in your head
- Hidden stimming behaviours to avoid drawing attention
- Felt completely drained after social events
You’re not alone. And you’re not broken.Your brain may simply be processing the world a little differently. And understanding that difference can be the first step toward finally giving yourself a little more grace.
Further Reading
If you’re interested in learning more about masking, sensory processing, and autism in adults, these resources are a great place to start:
- Autistica – Autism research and adult resources
- CHADD – Executive functioning and neurodivergence resources
- Dr. Devon Price – Unmasking Autism
- Dr. Tony Attwood – Research on autism in adults and autistic women



