What is Internalised Bias and How It’s Shaping Your Life?
- Brainz Magazine
- 6 hours ago
- 8 min read
Written by Melanie Greenhalgh, Neuro Change Coach
Melanie Greenhalgh is an award-winning Neuro Change Coach and founder of Collective Wisdom Coaching, with over 30 years of experience empowering women to overcome self-doubt, reclaim their voices, and create lives of resilience, compassion, and more equity in society.
Imagine waking up every morning feeling like you’re not enough. You’re not the only one; many of us carry invisible barriers called internalised biases. These biases, shaped by societal expectations and personal experiences, quietly influence how we see ourselves and interact with the world.
"We don’t see things as they are, we see them as we are." – Anaïs Nin
But internalised bias isn’t a life sentence. By understanding its roots and learning how to break free, you can unlock your true potential and redefine success on your terms.
This article will uncover the hidden forces holding you back, explain the neuroscience behind internalised bias, and provide actionable strategies to reclaim your power.
What is internalised bias?
Internalised bias is the silent critic in your mind, echoing societal stereotypes, cultural norms, or past experiences. It’s the voice that says, “You’re not good enough,” or “You can’t do that because you’re [insert the limiting label you hear].”
From a neuroscience perspective, these biases are deeply embedded in the brain’s neural pathways, which are shaped by repeated exposure to beliefs and experiences. Our brains are designed to create shortcuts, automatic thought patterns that help us process information quickly. Unfortunately, when these shortcuts are built on negative or limiting beliefs, they can hold us back.
"Your brain is plastic, not elastic. It can be rewired, not just stretched." – Dr. Norman Doidge (The Brain That Changes Itself)
The role of neuroplasticity
Neuroplasticity is the brain’s ability to reorganise itself by forming new neural connections. When we repeatedly think, feel, or act in certain ways, our brain strengthens the pathways associated with those behaviours. This is why internalised biases can feel so ingrained that they’ve been reinforced over time.
For example, a woman who’s constantly told she’s “too emotional” may internalise this as a flaw. Her brain creates a neural pathway that associates emotional expression with weakness. Over time, this belief influences her behaviour, causing her to suppress her feelings to fit societal expectations.
How does internalised bias form?
Internalised bias doesn’t appear overnight; it’s a product of repeated exposure and emotional reinforcement. Here’s how it develops:
1. Early conditioning
From a young age, we absorb messages from parents, teachers, peers, and media. These messages shape our beliefs about ourselves and the world. For instance, a child who’s praised for being quiet but chastised for speaking out may grow up believing that their voice doesn’t matter.
2. Emotional triggers
Emotional experiences, such as rejection or failure, can reinforce negative beliefs. The brain’s limbic system, responsible for processing emotions, plays a key role here. When we experience shame or fear, the brain creates a strong emotional association, embedding the bias more deeply.
3. Societal and cultural norms
Societal expectations and stereotypes further shape our biases. Women, for example, are often told to be nurturing but not assertive, leading to conflicting internal messages about their roles and capabilities.
4. Confirmation bias
Once a belief is formed, the brain seeks evidence to confirm it. This is known as confirmation bias. If you believe you’re not good at public speaking, you’re more likely to notice moments of nervousness and overlook instances where you performed well.
The impacts of internalised bias
Internalised bias doesn’t just live in our minds, it affects every aspect of our lives.
Emotional impacts
Internalised bias often fuels a range of negative emotions, including guilt, shame, and anxiety. These emotions can become overwhelming, creating a constant undercurrent of self-criticism and emotional discomfort. This internal struggle often stems from deeply ingrained beliefs that you’re not meeting societal or personal expectations, leaving you feeling inadequate or unworthy. Over time, these feelings can take a toll on your mental and emotional well-being, making it difficult to approach life with confidence and self-compassion.
Another significant impact of internalised bias is its ability to lead to self-doubt and imposter syndrome. You may begin to question your competence and worth, even in the face of evidence that you’re skilled and capable. This self-doubt can make you feel like a fraud, as though your achievements are the result of luck or external factors rather than your own hard work and talent. Imposter syndrome often creates a vicious cycle, where your fear of being “found out” drives you to work harder, yet you never feel satisfied or secure in your success.
Perhaps most limiting is the fear of failure that internalised bias creates, which keeps you stuck in your comfort zone. This fear can paralyse you, preventing you from taking risks or pursuing opportunities that could lead to growth and fulfilment. Instead of stepping into the unknown, you may find yourself playing it safe, avoiding challenges, and settling for less than you’re capable of. This avoidance not only stifles your potential but also reinforces the belief that you’re not capable of achieving more, perpetuating the cycle of limitation and self-doubt.
"Shame corrodes the very part of us that believes we are capable of change." – Brené Brown
Practical impact
Internalised bias can prevent you from pursuing opportunities or taking risks, keeping you confined to a smaller, safer version of yourself. When you internalise limiting beliefs, you may convince yourself that you’re not qualified, capable, or deserving of certain opportunities. This fear of failure or rejection often leads to inaction, causing you to miss out on chances that could lead to personal and professional growth. Over time, this avoidance reinforces the belief that stepping outside your comfort zone is too risky, further limiting your potential.
Another significant impact is how internalised bias undermines your ability to set boundaries and advocate for yourself. When you doubt your worth or feel undeserving, you may find it difficult to say no to requests, even when they stretch you beyond your limits. This can lead to overcommitment, burnout, and resentment, as you prioritise others’ needs over your own. Without clear boundaries, it becomes challenging to assert yourself or communicate your value effectively, leaving you feeling undervalued and unheard.
Perhaps most profoundly, internalised bias limits your capacity to show up authentically in relationships and work. When you carry the weight of societal expectations or self-imposed limitations, you may feel compelled to hide parts of yourself to fit into a mould. This can lead to a disconnect between who you truly are and how you present yourself to the world. Over time, this lack of authenticity can strain relationships, diminish your confidence, and prevent you from fully embracing your unique strengths and talents.
Take Sarah, for example (name changed for privacy). A client I worked with recently believed she wasn’t “leadership material” due to years of societal messaging. This bias kept her from applying for promotions, and as her peers took on new opportunities, she found herself shrinking with doubt and disappointment. Through coaching, Sarah uncovered the origin of this belief and used neuroplasticity techniques to rewire her mindset. Today, she’s thriving in a leadership role she once thought and believed was out of reach.
Rewiring the brain: The science of change
The good news is that internalised bias can be overcome. Thanks to neuroplasticity, the brain can form new, empowering pathways. Here’s how:
1. Awareness and mindfulness
The first step to change is recognising your biases. Pay attention to your inner dialogue and notice recurring negative thoughts. When a biased thought arises, challenge it by asking:
“Is this belief serving me?”
“What evidence do I have that this is true?”
Mindfulness practices, such as meditation, can help you observe your thoughts without judgment, creating space for change.
2. Cognitive reframing
Replace limiting beliefs with empowering ones. For example: Instead of “I’m not good enough,” try “I am capable and growing every day.”
Visualisation can also be a powerful tool. Imagine yourself succeeding in situations where you previously felt limited. This activates the brain’s mirror neurons, reinforcing positive beliefs.
3. Emotional anchoring
Use positive emotions to anchor new beliefs. When you experience a moment of success or confidence, pause to savour it. This strengthens the neural pathways associated with that positive state.
4. Build a support network
Surround yourself with people who uplift and challenge you to grow. A supportive community can provide encouragement and accountability as you work to overcome biases.
Breaking free: Practical strategies
Awareness is always a powerful starting point. It helps us locate the problem and understand how our thoughts and feelings are shaping our actions. However, it’s important to remember that awareness alone can sometimes keep us stuck. We can unintentionally stay in the comfort zone of recognising a problem without taking the next step to address it.
True growth and transformation come when we pair awareness with action. It’s through action, however small, that we begin to challenge our biases, rewire our thought patterns, and create the change we’re seeking. Action is where movement happens, where we shift from passive observation to active participation in our growth.
Here are three actionable steps to start breaking free from internalised bias today:
Take a moment to write down your recurring negative thoughts and identify their origins. Reflect on whether these beliefs align with your values and goals.
Create empowering statements that counteract your biases. Repeat them daily to reinforce new neural pathways.
Working with a coach or therapist can provide guidance and tools to accelerate your transformation.
The real success academy
"Success is liking yourself, liking what you do, and liking how you do it." – Maya Angelou
If you’re ready to take this journey further, The Real Success Academy is here to support you. Designed for women who are tired of feeling stuck and are ready to redefine success, this 12-month program combines neuro coaching, community, and actionable strategies to help you break free from internalised bias and thrive.
One participant, Emma, described her experience as “life-changing.” Through the program, she not only overcame her self-doubt but also discovered a renewed sense of purpose and confidence.
The Academy opens the doors 3 times a year, and early joiners receive exclusive bonuses. Don’t miss your chance to transform your life.
"It is not the critic who counts. The credit belongs to the man who is actually in the arena." – Theodore Roosevelt (Daring Greatly by Brené Brown)
Internalised bias may feel like an unshakable weight, but it doesn’t have to define you. By understanding its roots, challenging its presence, and taking intentional steps to rewire your brain, you can reclaim your power and create a life that aligns with your true self.
Your journey starts with a single step.
Related: The Real Success Academy
Read more from Melanie Greenhalgh
Melanie Greenhalgh, Neuro Change Coach
Melanie Greenhalgh is an award-winning Neuro Change Coach and founder of Collective Wisdom Coaching, with over 30 years of experience empowering women to overcome self-doubt, reclaim their voices, and create lives of resilience and more equity in society. Drawing on cognitive neuroscience and neuropsychology, Melanie’s unique coaching approach accelerates personal transformation by reshaping neural pathways and fostering deep self-compassion. Her programs, including The Real Success Academy, are designed to help women step into their full potential and lead with calm, confidence, and purpose. Learn more about Melanie’s work and her mission to use the super powers of our brains to create a more compassionate world.
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Sharot, T. (2011). The optimism bias: A tour of the irrationally positive brain. Pantheon Books.
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Angelou, M. (Various works). Inspirational quotes and philosophies on self-acceptance and personal growth.
Greenhalgh, M. (2025). The Real Success Academy. Neurocoaching-based program designed to help women overcome internalised bias and redefine success.
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