As September draws near, a new academic year begins. Many students, including one of my readers, are transitioning from the comfort of their family homes to university life. She is the first in her family to pursue higher education and is anxious about fitting in.

In recent decades, psychologists have identified various reasons why individuals may feel disconnected. Attribution can impact their happiness. Thankfully, research presents multiple strategies to help mitigate these feelings—methods that could be helpful for those battling impostor syndrome, where one feels unworthy of their achievements.

First, it’s essential to recognize that emotions can be quite variable. Studies suggest that those lacking a sense of belonging often grapple with impostor syndrome. One moment you may feel like you’ve found your place; the next, you may question your abilities after receiving negative feedback.

To delve into this, psychologists encourage individuals to evaluate statements such as: Individuals with a sense of belonging—especially ethnic minorities, girls and women pursuing STEM fields, and first-generation students—yield significant findings. People with these challenges may find themselves less motivated with deteriorating exam performance, and heightened stress levels could negatively affect their physical health, leading to more frequent doctor visits.

Stanford University’s Gregory Walton has explored various strategies aimed at bolstering students’ sense of belonging. One intervention involves sharing narratives from past students, highlighting their anxieties and how they managed to overcomes them. Participants are then asked to articulate their own concerns and the steps they take to foster a sense of home. Positive outcomes can be observed both in the short and long term, boosting grades and overall well-being over time.

As Walton discusses in his book Normal Magic, we can all apply these insights. A valuable first step is identifying experiences that challenge our sense of belonging. Then, it’s important to articulate those feelings to others without self-judgment, followed by considering alternative perspectives.

For example, if you feel socially ignored, you might speculate that it stems from elitism about your background. However, it’s equally plausible that the individual who snubbed you is merely having a poor day, or could even be possessing a difficult personality. Ultimately, their behavior is not reflective of everyone’s opinion around you.

As you build your confidence, you can enhance your involvement with the community in question.

David Robson is a celebrated science writer and author of Laws of Connection: 13 Social Strategies that Change Your Life

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