Endless grunting, lots of annoyance

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Hey there, when I was 6 or 7 I was diagnosed with aspergers syndrome. Now I'm 17, and recently I somehow, somewhere picked up a grunting tic. It was subtle at first, but as it grew, more and more people noticed. Now it's major. It hurts, it's constant yet unpredictable, and it annoys EVERYONE. I'm desperate to make it stop. I don't like being called out on it, and it's a huge 'block in the road' if I used that saying right. What in the world can I do to stop this? I don't usually cry out for help unless needed, but I can't stand this anymore, nor can my sister or parents. HELP

Could you try buying a voice recorder?

Then you could record yourself for 5 minutes and play it back. It could help you realize more what triggers the grunts.

If you keep recording and playing back, maybe over time you will be able to control it.

Just a thought!