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Atlantic
31-07-2025
- General
- Atlantic
Three Ways to Stop Feeling Like an Impostor
Want to stay current with Arthur's writing? Sign up to get an email every time a new column comes out. 'I am not a writer. I've been fooling myself and other people,' wrote John Steinbeck in his private journal when he was working on The Grapes of Wrath, his 1939 epic novel about a family fleeing the Oklahoma Dust Bowl during the Depression to seek a better future in California. You might think he was simply experiencing momentary self-doubt but, informed by my work as an academic and writer, I see a hint of something more insidious, which plagues many people of great intellect and erudition: impostor syndrome. For many of these high achievers, the more plaudits they receive, the more they worry that they're putting one over on everyone. You don't even have to be a genius to feel like an impostor. In today's environment, when people are assiduously cultivating an image on social media that accentuates the positive and buries the negative, anyone can be made to feel they're a failure and a phony. If you worry about this too, I have some good news for you: The fact that you have the worry means you probably aren't a phony; the true phony is convinced they're not one. Even so, suffering from impostor syndrome is certainly deleterious to your happiness. But you can do something about that. The condition was first described in 1978 by two psychologists in the journal Psychotherapy: Theory, Research and Practice as the common affliction in which people who possess real skills and knowledge secretly believe they're inadequate or incompetent. The authors of the study found evidence that many high-achieving women felt insecurity about their abilities—'an internal experience of intellectual phoniness.' Later research found that this phenomenon applied not just to women or to any particular demographic group; 'impostor phenomenon,' as they labeled it (syndrome was a later refinement), was something anyone could experience. (One exception is age—older people experience it less than younger adults.) A number of tests have been validated for impostor syndrome. One is the Clance Impostor Phenomenon Scale, which asks respondents whether they agree with such statements as 'I'm afraid people important to me may find out that I'm not as capable as they think I am.' (You can get an idea of how you score on the scale by using a slimmed-down online survey.) By testing, researchers find that certain personalities tend to experience the syndrome more than others. People high in neuroticism and low in conscientiousness are more afflicted than others. Perhaps not surprisingly, introverts are prone to feeling fake more than extroverts (who tend toward narcissism). Perfectionists typically feel like phonies, because they're so focused on their own perceived errors. Impostor syndrome tends to manifest among people who work in highly technical fields that require the trust of others. Multiple studies have found a high incidence among young physicians: For a 2021 survey, more than three-quarters of surgical residents reported a significant or severe feeling of being an impostor. I suspect this occurs because doctors think that they must demonstrate a great deal of confidence they don't authentically feel—which is indeed a form of phoniness, albeit a functionally necessary one. You hardly want your surgeon saying, 'Hmm, let's see how this goes, then,' as you're being wheeled into the operating room. And if you're a parent, remember the way your kid looked at you when they were little—with complete trust. If they only knew, I used to think. Some scholars have argued that impostor syndrome can theoretically lead to higher performance in tasks, insofar as it provides an emotional motivation to succeed. If you're telling yourself that you're merely a poser, you will be impelled to improve, the theory goes. But just as such denigration would be destructive when applied to a child, such an abusive method, when self-inflicted, can have huge psychic costs, possibly provoking depression and anxiety. Such negative feedback can also lead to cognitive distortion, causing its subjects to discount legitimate compliments and overgeneralize failure. This makes useful learning harder and is associated with impaired job satisfaction and burnout. If you experience impostor syndrome, your well-being is almost certainly compromised. Fortunately, several straightforward ways to treat the condition are available. 1. Don't talk to yourself like someone you hate. Just as you wouldn't, or shouldn't, tell your spouse or your child that they're an incompetent idiot, you should avoid speaking that way to yourself. Kinder self-talk might sound like the sort of indulgent self-focus that characterizes narcissism, which would indeed hazard phoniness, but in this necessary therapeutic context, it is simply recognizing reality: You are not an incompetent idiot; you are simply a person hoping to learn and improve. 2. Track your progress. Whether you're a surgeon or a parent (or both), when engaged in a challenging task, try framing your activity as an opportunity for growth and learning. Keep an account of your personal progress to create an objective record of your momentum toward your goals, as opposed to obsessing over what you haven't yet achieved. So for example, if you've recently started a new job, think each day about the new skills and knowledge you've acquired, rather than worrying about what you still don't know or can't do. Keep a log of these accomplishments and review it regularly. 3. Get some company. Building or joining a community of people similarly situated professionally can be very helpful. This provides a peer group with whom you can speak frankly about any insecurities and discover that such doubts are quite common. This turned out to be a benefit of the Lean In movement started by Sheryl Sandberg, the former Meta executive, because the circles of professional women it created were invited to share the experiences that held them back—and impostor syndrome was a very typical example. The business group YPO's Forum program for young chief executives is based on a similar idea, which members find enormously helpful as a venue for unburdening themselves of feelings of isolation and insecurity. Arthur C. Brooks: The strength you gain by not taking offense We've looked in depth at people who feel like an impostor but aren't. Despite the temporary misery he confided to his diary, Steinbeck clearly was no fraud: The Grapes of Wrath went on to win the 1940 Pulitzer Prize for fiction and was a major factor in his later being awarded the Nobel Prize. But we should consider a phenomenon closely related to the syndrome: people who disingenuously claim to be impostors, even though they don't think they are, out of false modesty. I'm talking about the humblebraggarts who say such things as 'I'm the last person to deserve the personal invitation I just got from the president to visit the White House!' Nothing is phonier, of course, than this veneer of humility. The humblebrag's ruse is transparent, and makes its perpetrator instantly irritating and unlikable—a bit like, well, a phony.
NDTV
26-06-2025
- Health
- NDTV
6 Surprising Benefits Of Drinking Carrot And Ginger Juice Every Day
There is no denying that most of us begin the day with a hot cup of chai or coffee without giving much thought to the nutrients our body actually needs. However, this habit can have long-term effects that are not in our favour. Imagine swapping it for something fresh and nutrient-rich that is genuinely good for you. Enter: carrot and ginger juice. This zesty, fuss-free drink requires just two ingredients and delivers a power-packed hit of vitamins, antioxidants, and anti-inflammatory properties. If you are looking for one simple health habit to stick with, this might be it. Here is what happens when you make carrot and ginger juice a part of your daily routine. Here Are 6 Health Benefits Of Drinking Carrot And Ginger Juice Daily: 1. Supports Eye Health With Beta-Carotene And Vitamin A According to 2024 research published in Nutrition Research and Practice, carrots are rich in beta-carotene, which the body converts into vitamin A, a nutrient essential for good vision. Regular consumption of carrot and ginger juice may help support eyesight, particularly in low-light conditions. Vitamin A also reduces dryness in the eyes, which becomes more common in summer. Ginger adds extra value by easing inflammation and puffiness caused by long hours of screen time. Together, they make a potent combination for maintaining eye health. 2. Improves Digestion And Eases Bloating Ginger has been a trusted home remedy for indigestion, nausea, and bloating for generations. Add the fibre and natural sweetness of carrots, and the result is a digestive tonic that works gently but effectively. Drinking this juice after meals may help stimulate bile production and improve nutrient absorption. If you often feel sluggish or uncomfortable after eating, a small glass of carrot and ginger juice could be a helpful addition to your gut health routine. 3. Strengthens Immunity During Seasonal Changes Both ingredients are known to support the immune system. Carrots bring in vitamin C and antioxidants, while ginger provides antimicrobial and anti-inflammatory benefits. Drinking this juice regularly, especially during the monsoon or winter months, can help the body fight off common infections and may even assist in faster recovery after illness. It is a straightforward way to support immune health without supplements. 4. Promotes Clear, Healthy-Looking Skin This juice is not just for your gut and immunity; it can also help improve skin quality. The antioxidants in both carrot and ginger fight free radicals, which can delay signs of ageing and reduce dullness. A 2021 study found that ginger improves blood circulation, potentially helping to reduce acne and redness due to its anti-inflammatory effects. Together, they form a blend that hydrates the skin from within and keeps it looking fresh and balanced. 5. Naturally Supports Detox And Liver Function Carrot and ginger are both linked to liver health. Ginger stimulates circulation and sweating, aiding the body in flushing out toxins, according to 2012 research. Carrots help break down fats and support bile production, as noted in a 2003 study. If you are looking to include more detox-friendly habits in your daily life, adding this juice to your morning routine is a simple step. A dash of lemon juice can enhance the cleansing effect and add a bright flavour. 6. Helps Manage Blood Sugar Levels Although carrots are naturally sweet, they have a low glycaemic index, meaning they do not lead to sudden spikes in blood sugar. Ginger may improve insulin sensitivity, making this juice a smart choice for those looking to maintain steady energy levels. When consumed in moderation without added sugar, it is a diabetes-friendly option, especially when paired with high-fibre breakfasts such as oats or poha. Daily carrot and ginger juice is more than a health trend. It is a simple, affordable way to support multiple systems in the body - from your vision and digestion to immunity and blood sugar control. Try it for a few weeks and notice how your body responds, you might just find it becomes your new morning go-to.
Forbes
28-04-2025
- Lifestyle
- Forbes
2 Ways TikTok's ‘Cozymaxxing' Can Heal Burnout, By A Psychologist
The act of embracing coziness to manage stress and burnout is not only comforting, but it can also ... More boost your health. After years of glorifying hustle culture, a growing number of people are slowing down — and TikTok is leading the charge. This is the essence of 'cozymaxxing,' the art of optimizing your environment, habits and lifestyle for maximum comfort and calm. Think soft lighting, oversized sweaters, warm drinks and a 'no burnout allowed' mentality. Cozymaxxing isn't laziness — it's radical self-care dressed in fleece and sipping herbal tea. The term 'cozymaxxing' emerged from internet subcultures, particularly on platforms like TikTok and Tumblr, where niche aesthetics and lifestyle trends thrive. Inspired by the suffix '-maxxing' — popularized in online forums to describe going all-in on self-improvement (e.g., looksmaxxing for appearance, careermaxxing for professional growth) — cozymaxxing takes a different approach. This trend gained traction as a response to modern burnout culture, offering a slower, more intentional way of living. At its core, cozymaxxing is about achieving 'soothe' — a state of deep relaxation and inner peace. A 2019 study published in Psychology and Psychotherapy: Theory, Research and Practice found that people experience soothing in two key ways — either through solitude in quiet, comfortable spaces or through connection with close, supportive people. Both align perfectly with cozymaxxing, whether it's curling up alone with a book or enjoying a cozy movie night with loved ones. The study also highlights the role of physical comfort in emotional well-being — something central to cozymaxxing. Warmth, soft textures and gentle sensory experiences (like sipping tea under a weighted blanket) activate the same soothing responses discussed in the research. This explains why cozymaxxing rituals, such as lighting candles, wearing plush loungewear or listening to ambient music, feel so deeply restorative. Here are two ways cozymaxxing can benefit your health. Cozymaxxing encourages intentional rest, helping to regulate stress hormones like cortisol. By creating a calm, comforting environment, you're less likely to feel overstimulated or anxious. This approach closely mirrors the Danish concept of hygge, a lifestyle and mindset focused on cozy lighting, soft textures, comforting routines and emotional well-being practices like journaling or spending time with loved ones. A 2024 study published in Creative Nursing explored how people with cystic fibrosis — a chronic, high-burden illness — used hygge to cope. It found that hygge helped participants accept their condition, find joy in small moments and build habits by pairing difficult treatments with enjoyable activities, like watching TV or sipping tea. This not only improved motivation for self-care but also strengthened their sense of control and mental resilience. Hygge practices also promote mindfulness, anchoring you in the present and easing symptoms of burnout and seasonal affective disorder (SAD). Even small rituals like lighting a candle can signal to your brain that it's safe to relax. Chronic stress weakens the immune system, causes long-term inflammation and slows healing, which all contribute to worse health over time. Cozymaxxing helps counter that by prioritizing restorative habits like good sleep hygiene, warm nutrient-dense meals and gentle movement (think stretching or slow walks). By slowing down, your body gets a chance to heal, recharge and function optimally. To begin embracing cozymaxxing, start by creating a cozy corner in your home. Designate a comfortable spot with soft blankets, soothing candles and your favorite book or journal. This space should feel inviting, allowing you to unwind and relax whenever needed. Another key step is to unplug regularly. Instead of mindless scrolling, engage in slow, fulfilling activities like reading, knitting or sketching. If possible, invest in plush robes, soft lighting and high-quality bedding to enhance your relaxation. Curate calming playlists with lo-fi beats, ambient sounds or acoustic tunes to set a soothing atmosphere. Setting boundaries is equally important; learn to say no to burnout culture and prioritize rest without guilt. Being selective with your energy and avoiding unnecessary social or professional obligations is not about wanting isolation, but about preserving peace. Additionally, practice slow mornings or evenings, giving yourself time to ease into or out of the day peacefully. Finally, embrace seasonal living by adapting your cozymaxxing habits to the time of year — think hot cocoa and warm blankets in winter, or light linens and fresh air in summer. Cozymaxxing is a lifestyle rooted in intentional softness, both in your environment and in your habits. Think of it as a gentle rebellion against hustle culture, where rest and rejuvenation take center stage. While cozymaxxing celebrates intentional comfort as a form of self-care, bedrotting represents its unhealthy extreme, which is a state of prolonged inactivity that leads to physical and mental stagnation. The term, a blend of 'bed' and 'rotting,' vividly captures the consequences of excessive lounging: muscle stiffness, brain fog and a lingering sense of lethargy. Unlike cozymaxxing, which is about restorative relaxation, bedrotting often leaves people feeling more drained than energized. To keep cozymaxxing from tipping into bedrotting, try the following: Cozymaxxing is a joyful, research-backed way to unwind, but like all good things, it's best in moderation. By staying mindful of the difference between restorative rest and draining inertia, you can cultivate a lifestyle that's both cozy and energizing. The goal isn't just to feel comfort, but to let it fuel a happier, healthier you. How well do you engage in self-care? Take this science-backed test to find out: Self-Care Inventory
