How social media fuels Imposter Syndrome

Self-doubt is a tricky thing—it doesn’t discriminate, not even against those who are highly successful. Hollywood celebrities like Tom Hanks, Bella Hadid, and Emma Watson have openly shared their struggles with something called Impostor Syndrome—the persistent feeling of not truly deserving their achievements, even at the peak of their success.

Back here in Bollywood, Shefali Shah revealed in an interview with NDTV last year that she struggles with low self-esteem. “I feel I have Impostor Syndrome, and I genuinely have very low self-esteem,” said the actress. When these words come from someone who has won a National Award and was also nominated for the International Emmys, it really shows how this behavioural pattern can make you feel limited.

Imposter Syndrome is a psychological pattern where individuals doubt their accomplishments and fear being exposed as frauds. (Photo: Unsplash)

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

There could be a plethora of reasons why this feeling of being an “imposter” can creep into someone, but what comes across as very problematic is the feeling of not being good enough, which is increasingly fuelled by social media.

But first, let’s understand

What is Imposter Syndrome?

Imposter Syndrome is a psychological pattern where individuals doubt their accomplishments and fear being exposed as frauds. It’s like getting an A+ on a test but still feeling like you cheated your way through.

People dealing with it often think of their success as "just luck" or that they’ve somehow tricked everyone into believing that they’re capable. And the wild part? An individual struggling with Imposter Syndrome may get more successful with time, but their pessimist thought process could still be challenging their accomplishments.

Interestingly, a review article published in the International Journal of Behavioural Science suggests that around 70 per cent of people will experience Imposter Syndrome at some point in their lives. It’s particularly prevalent in competitive environments, like academia, corporate workplaces, or creative industries, where external validation often overshadows personal achievements.

How social media acts as a trigger

Dr Rahul Chandhok, head consultant of mental health and behavioural science at Artemis Hospital Gurgaon, highlights how social media inflates Imposter syndrome by presenting idealised versions of life. “Social media inflates the effect of Imposter Syndrome by always providing ideal versions of others’ lives and achievements to you. Constant exhibition of these packaged highlights makes any individual feel inappropriately mediocre despite their actual accomplishments,” explains Dr Chandhok.

“The pressure to meet the unrealistic standards set by influencers and peers leads to self-doubt and the belief that success is undeserved. The lack of context behind posts also creates a distorted reality, which can heighten feelings of failure. This digital environment fosters perfectionism because individuals fear judgement or rejection, which further fuels Imposter Syndrome. Mindful consumption and limiting comparisons are crucial for maintaining self-esteem in the social media era,” he adds.

The demographics most affected

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

Child psychologist Riddhi Doshi Patel echoes this sentiment, and tells India Today, “Teenagers constantly compare themselves to the filtered realities on social media, leading to feelings of inadequacy and self-doubt.”

This constant comparison to others’ curated lives - reels filled with achievements, vacations, and picture-perfect moments - warps their sense of reality. Instead of focusing on their own accomplishments, many end up feeling like they’re falling short.

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

Patel notes, “Constant updates on social media can create a sense of FOMO, making teens believe they’re missing out on exciting experiences.” The obsession with likes, comments, and follower counts only deepens this insecurity.

But it’s not just teenagers who are at risk. Women in professional and academic spaces often experience higher levels of Imposter Syndrome due to societal pressures and gender biases. Creative and competitive professionals are also prone, as their industries often tie success to public recognition, Vasudeva points out. Additionally, marginalised groups face unique challenges, as systemic biases and stereotypes are frequently magnified in online spaces, adding another layer to the struggle.

Combat mode on

While social media can be overwhelming, there are ways to mitigate its negative impact, experts reiterate:

• Curate your feed: Follow accounts that promote authenticity and positivity, avoiding those that trigger comparisons.
• Limit screen time: Set boundaries to reduce overexposure to curated content.
• Practice self-compassion: Remind yourself that social media often highlights the best moments and omits struggles.
• Focus on personal goals: Shift your attention from external validation to internal growth and achievements.
• Keep a journal: Document your accomplishments to recognise your progress and celebrate milestones.
• Open up: Discuss feelings of self-doubt with trusted friends or a therapist for perspective.
• Take breaks: Periodic social media detoxes can help recalibrate your self-perception and reconnect with reality.

Source: India Today