Ana is a researcher, consultant, and systems thinker exploring the intersection of work, neuroscience, and human behaviour. Leading 99-Day Rewire, she investigates how autonomy and structure shape performance, resilience, and fulfilment in work and life.
Impostor syndrome is often framed as an individual struggle, but it is deeply influenced by social and environmental factors. Many experience persistent self-doubt, feeling like they do not belong despite clear evidence of their abilities. Research suggests that impostor syndrome is more likely to affect individuals in high-pressure, competitive environments where perfectionism is encouraged and systemic biases undermine self-perception (Mak et al., 2023; Bravata et al., 2020).
The neuroscience of impostor syndrome: What’s happening in your brain?
Impostor syndrome is not just a mindset; it has a neurological basis. The amygdala, the brain’s fear-processing center, is highly active in individuals experiencing impostor syndrome, while the prefrontal cortex attempts to regulate these fears (Tang et al., 2015). This internal conflict can lead to heightened stress levels, self-criticism, and overcompensation.
Chronic impostor feelings are also linked to increased cortisol production, which is associated with stress and burnout (Bravata et al., 2020). Over time, this can impair cognitive performance, making it harder to access memories of success and reinforcing negative self-perceptions. The more one feels like a fraud, the harder it becomes to acknowledge real achievements.
Is this fear helping you or holding you back?
Resistance is often misunderstood; it is not inherently negative but requires interpretation. Here’s how to differentiate the two types:
Two types of resistance
Growth resistance: The discomfort that arises when stepping into new territory, developing a skill, or pushing past self-imposed limitations.
Example: Public speaking anxiety before a big presentation; it’s uncomfortable but signals expansion.
Misalignment resistance: The unease that occurs when something is fundamentally wrong, whether ethically, energetically, or professionally.
Example: A persistent feeling of dread when working in an environment that conflicts with core values.
The environmental factor: Maybe you’re not the problem
Impostor syndrome is not just an internal issue; it is also shaped by external conditions. A 2023 study found that impostor syndrome is significantly linked to perfectionism, lack of mentorship, and highly competitive environments (Mak et al., 2023). Similarly, workplace culture and leadership styles play a crucial role in reinforcing self-doubt (Bravata et al., 2020).
Before assuming that self-doubt is a personal failure, consider:
Am I trying to prove myself in an environment that constantly undermines me?
Am I surrounded by people who recognise and affirm my strengths?
Am I chasing validation from a system that benefits from my self-doubt?
Rewiring the narrative: How to reclaim self-trust
Define success on your terms: Identify what truly matters rather than relying on external validation.
Build a ‘confidence portfolio’: Keep a record of accomplishments, positive feedback, and wins—concrete evidence to counter impostor thoughts.
Seek out supportive circles: Mentorship and like-minded peers can buffer against impostor feelings (Mak et al., 2023).
Reframe negative self-talk: Challenge impostor thoughts with facts. What objective proof do I have that I belong here?
Change your environment if necessary: Sometimes, impostor syndrome means one is conforming to an unsuitable system rather than creating a personal path.
The role of epigenetics and environmental influence
Our mental and spiritual growth does not occur in a vacuum; it is deeply influenced by our surroundings. Epigenetics, the study of how environmental factors switch genes on or off, provides insight into how stress, trauma, and supportive environments shape our brain function and well-being. Studies show that childhood adversity can create lasting genetic markers that predispose individuals to anxiety and stress disorders (Mak et al., 2023).
Conversely, positive environmental changes such as healthy relationships, stress management, and mindfulness can help rewire these genetic expressions. A longitudinal study on work stress showed that negative spillover from work-life imbalance contributes to long-term health issues (Bravata et al., 2020). Recognising these patterns helps individuals take proactive steps in reshaping their external environment for better well-being.
Integrating neuroscience and spiritual wisdom
Modern neuroscience aligns with spiritual teachings that have long emphasised practices like mindfulness, surrender, and intuition. Meditation, for instance, has been shown to induce neuroplasticity, enhancing emotional regulation and reducing stress (Tang et al., 2015).
Mindfulness training strengthens the prefrontal cortex, allowing individuals to break free from chronic self-doubt.
Similarly, the concept of surrender, letting go of overcontrol, has been studied in psychological flexibility research, showing that those who embrace uncertainty tend to experience greater well-being. Studies on intuition reveal that gut instincts often stem from subconscious pattern recognition rather than irrational fear (Myszak, 2023).
Practical steps for alignment
Mindfulness and meditation: Regular practice enhances cognitive flexibility and emotional resilience.
Self-sompassion and acceptance: Reframing impostor thoughts through self-kindness reduces fear-based reactions.
Environmental mastery: Evaluate work-life balance, social circles, and stressors to align with personal values.
Authenticity over approval: Shift from external validation to intrinsic motivation for a sustainable sense of self-worth.
Energy practices: Engage in breathwork, movement, or Reiki to integrate mind-body-spirit alignment.
You don’t need more confidence, you need the right strategy
To summarise:
Differentiate resistance: Recognise whether discomfort is a sign of growth or misalignment.
Rethink impostor syndrome: Consider whether it stems from an external mismatch rather than an internal flaw.
Curate your environment: If a system benefits from self-doubt, reconsider your participation in it.
Embrace authenticity: Impostor syndrome loses power when authenticity takes precedence.
The key to mental and professional growth is not eliminating discomfort; it is interpreting and using it wisely. Engaging with this framework clarifies self-perception and fosters confidence.
Want to take this rewire process deeper? Join the SS-Day Rewire challenge and start unpacking the mental patterns holding you back. Because it’s not about changing yourself to fit the room; it’s about finding the right room for you.
Read more from Ana Gioarsa
Ana Gioarsa, Independent Research & Advisory | Work, Mind & Future Systems
Ana is a researcher, consultant, and systems thinker investigating how work, neuroscience, and human behaviour intersect. With over a decade of experience leading complex projects, she now explores how autonomy and structure can coexist for sustainable high performance. Through 99-Day Rewire, Ana conducts real-time research on behavioural, cognitive, and biological shifts, examining how individuals and organisations can rethink work, creativity, and self-directed systems. She believes true transformation happens at the intersection of structure and autonomy, creativity and function, science and lived experience.
By blending research, consultancy, and writing, Ana challenges conventional work models, offering new ways to think about human potential and resilience in evolving work landscapes.
References:
Bravata, D. M., et al. (2020). Prevalence, predictors, and treatment of impostor syndrome: A systematic review. Journal of General Internal Medicine, 35(4), 1252-1275.
Mak, V. W., et al. (2023). Investigating the association between resilience and impostor syndrome in undergraduate students. Journal of Educational Psychology, 115(1), 45-61.
Myszak, M. (2023). Why neurodivergent women struggle with impostor feelings. Psychology Today.
Tang, Y. Y., Hölzel, B. K., C Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213-225.
