Mind
Feeling like you don’t belong can be very distressing, especially for individuals beginning their university journey or transitioning into a new career. Our expert columnist, David Robson, provides insights and strategies to help you navigate these feelings.
By David Robson
“Those lacking a sense of belonging are significantly more likely to experience impostor syndrome.”
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With September comes the start of a new academic year, a time filled with possibility yet laced with apprehension. For many students, including one reader who is the first in her family to attend university, the fear of not fitting in is palpable.
Over the last two decades, psychologists have increasingly acknowledged how a lack of belonging can adversely impact mental health. Research indicates that these feelings may also lead to impostor syndrome, the pervasive fear of being exposed as a fraud despite evident success.
It’s important to recognize that emotional experiences can vary drastically. Research shows that individuals lacking a sense of belonging are more susceptible to impostor syndrome—oscillating between feelings of assurance and doubt influenced by external feedback. For instance, when encountering criticism, you might think, “Perhaps I don’t belong here.”
The vulnerability to feelings of alienation particularly affects those from minority ethnic groups, women in STEM, and first-generation students, leading to a decline in motivation and academic performance coupled with increases in stress-related health problems.
Researcher Gregory Walton from Stanford University has crafted various strategies to enhance students’ sense of belonging. His intervention approach involves sharing personal stories from current students about their own struggles and how they successfully navigated them. Participants then write about their own feelings and the techniques they employ to foster a sense of belonging. The positive impact of these exercises can result in improved academic performance and overall well-being for extended periods.
As Walton outlines in his book Ordinary Magic, anyone can adopt these concepts. Begin by identifying moments when you questioned your place within a community. Then articulate these feelings to a trusted listener without fear of judgement. Following this, work on creating alternative interpretations of situations that have caused distress.
For example, if you feel snubbed by someone, consider that their negative demeanor might stem from personal issues rather than a reflection of your worth. Understanding varying perspectives can lighten emotional burdens and bolster confidence, allowing for deeper engagement with your community. Ultimately, you may find that feelings of alienation gradually dissipate as you grow more comfortable.
David Robson is an acclaimed science writer and the author of The Laws of Connection: 13 social strategies that will transform your life.
In addition to discussing belonging, Walton’s book Ordinary Magic: The science of how we can achieve big change with small acts offers actionable strategies to overcome mental barriers in personal and professional spheres.
To explore further projects, visit newscientist.com/maker.
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