Self-doubt is a tricky thing – it doesn’t discriminate, not even with people who are highly successful. Hollywood celebrities like Tom Hanks, Bella Hadid and Emma Watson have openly shared their struggles imposter syndrome– A persistent feeling of not really deserving your accomplishments, even at the peak of your success.

Making a comeback to Bollywood, Shefali Shah had revealed in an interview with NDTV last year that she struggles with low self-esteem. “I think I have imposter syndrome and I have really low self-esteem,” the actress said. When these words come from someone who has won a national award and who has also been nominated for international Emmys, it really shows how this behavior pattern can make you feel limited.

Similarly, Manoj Bajpayee told Mid-Day about his battle with imposter syndrome, admitting that it made him feel “guilty” about his success. He credited fellow actor Akshaye Khanna for helping him overcome these negative thoughts.

There are many reasons why someone might feel like a “fraud”, but one that seems to be very problematic is the feeling of not being good enough, which is increasingly fueled by social media.

But first, let’s understand

What is imposter syndrome?

Impostor syndrome is a psychological pattern where individuals doubt their accomplishments and fear being exposed as a fraud. It’s like getting an A+ on a test but still feeling like you cheated on the test.

People struggling with this often attribute their success to “just luck” or that they have somehow convinced everyone that they are capable. And the wild part? A person struggling with imposter syndrome may become more successful over time, but their pessimistic thought processes may still challenge their accomplishments.

Interestingly, a review article published in the International Journal of Behavioral Science suggests that approximately 70 percent of people will experience imposter syndrome at some point in their lives. This is especially prevalent in competitive environments, such as academia, the corporate workplace, or the creative industries, where external recognition often trumps individual accomplishments.

How does social media act as a trigger?

Dr Rahul Chandhok, principal consultant, mental health and behavioral sciences, Artemis Hospital Gurgaon, highlights how social media exacerbates imposter syndrome by presenting idealized versions of life. “Social media amplifies the effects of imposter syndrome by always providing you with idealized versions of others’ lives and accomplishments. The constant exposure of these packaged highlights makes any person feel unfairly mediocre despite their actual achievements,” explains Dr Chandhok.

“The pressure to meet unrealistic standards set by influential people and peers creates self-doubt and the belief that success is undeserved. The lack of context behind the post also creates a distorted reality, which can increase feelings of failure. This digital environment promotes perfectionism as individuals fear judgment or rejection, which further promotes imposter syndrome. “Careful consumption and limited comparison are important for maintaining self-esteem in the age of social media.”

Demography most affected

Some groups are more vulnerable to social media-induced imposter syndrome than others. “Teenagers and young adults are particularly susceptible because they are still developing their identities and rely heavily on peer validation,” explains psychologist Sumalatha Vasudeva, Gleneagles BGS Hospital, Bengaluru.

Child psychologist Riddhi Doshi Patel agrees with this sentiment and says India Today“Teens constantly compare themselves to realities filtered on social media, leading to feelings of inadequacy and self-doubt.”

This constant comparison to the curated lives of others – reels filled with achievements, holidays and picture-perfect moments – distorts their sense of reality. Instead of focusing on their accomplishments, many people begin to feel that they are falling short.

Added to this is the fear of missing out (FOMO).

“Constant updates on social media can create a feeling of FOMO, leading teens to believe they are missing out on exciting experiences,” says Patel. The obsession with number of likes, comments and followers deepens this insecurity.

But it’s not just teenagers who are at risk. Women in professional and academic fields often experience high levels of imposter syndrome due to social pressure and gender biases. Vasudeva points out that creative and competitive professionals are also prone to this, as their industries often link success to public recognition. Additionally, marginalized groups face unique challenges, as systemic biases and stereotypes are often amplified in online spaces, adding another layer to the struggle.

combat mode on

Although social media can be overwhelming, there are several ways to reduce its negative impact, experts reiterate:

• Curate your feed: Follow accounts that promote authenticity and positivity, avoid accounts that trigger comparison.
• Limit screen time: Set limits to reduce excessive exposure of curated content.
• Practice self-compassion: Remind yourself that social media often highlights the best moments and leaves out the struggles.
• Focus on personal goals: Shift your focus from external validation to internal growth and achievements.
• Keep a Journal: Document your accomplishments to recognize your progress and celebrate milestones.
• Opening: Discuss feelings of self-doubt with trusted friends or a therapist for perspective.
• Take a break: A social media detox from time to time can help you recalibrate your self-perception and reconnect with reality.