Maybe you’ve only gotten this far from just pretending. And sooner or later, you’re going to be called out for the fraud you are.

If you’re familiar with any of the situations above, you’re in good (or maybe bad?) company.

These are all signs of ‘impostor syndrome’, a state of mind where a person consistently doubts their competence or achievements, perpetually worrying about being revealed as an ‘impostor’.

Imposter syndrome is a global phenomenon: according to a 2020 study, up to 82% of people worldwide have experienced it at some point in their lives.

Market research by Innovate MR reports that 65% of professionals today suffer its effects, with young women being disproportionately affected.

Some individuals report experiencing it only temporarily, most often during a period of transition. For others, its psychological effects can be lifelong.

Impostor syndrome was first identified in 1978, in an article titled “The Impostor Phenomenon in High Achieving Women: Dynamics and Therapeutic Intervention” by Pauline R Clance and Suzanne A Imes.

It was based on a study of 100 women, all of whom had been formally recognised for professional excellence.

Despite consistently receiving external validation, the women repeatedly downplayed their achievements, often attributing them to luck or other external factors.

While initially focused on women, Clance and Imes’ research was later expanded upon, with subsequent studies revealing these feelings of inadequacy were also frequently experienced by men.

It is important to note that impostor syndrome is not a clinical diagnosis, but rather, a psychological occurrence. The syndrome has been linked to anxiety, depression, low self-esteem, physical or emotional exhaustion, chronic stress, and weakened immune systems.

Impostor syndrome may be a common problem worldwide, but it doesn’t mean you have to suffer its effects.

Here are five useful strategies you can use the next time you’re feeling unworthy of your success.

1. Create realistic expectations for yourself

Sometimes, impostor syndrome stems from self-imposed pressure. You set lofty or difficult goals, only to experience feelings of incompetence when you ultimately fail to achieve them.

Striving for excellence is commendable, but setting the bar too high can backfire.

Create achievable goals instead, by taking realistic assessments of your current mindset, motivation levels, skills, and strengths. Then, focus on taking tiny steps towards your desired outcome, giving yourself room for change if necessary.

Life is unpredictable, and it’s important to be adaptable. To put a Malaysian spin on a famous saying: Kuala Lumpur was not built in a day.

2. Reframe your thoughts

If you frequently have negative, self-defeating thoughts, consider observing your inner voice and changing it as needed. Although you won’t see improvements right away, using this technique over time will help you view things more positively.

For instance, the next time you make a mistake, instead of thinking ‘That was terrible’ or ‘I’m so bad at this’, try thinking ‘That wasn’t good, but I will try better next time.’

Avoid comparing your achievements to others and use positive reaffirmations to reinforce your mental strength. Remember that you are definitely not an impostor and have every right to your success.

3. Celebrate your successes

People who struggle with impostor syndrome often dismiss their accomplishments.

This often stems from societal or cultural pressure, with many people taught not to toot their own horns, for fear of being thought of as arrogant or boastful.

While there is value in humility, it is possible to celebrate one’s achievements in a healthy way.

So, take some time to enjoy your wins, no matter how big or small. Keep external reminders: for example, save messages or emails with positive comments about you. They will provide a well-needed morale boost when you’re feeling down.

4. Cultivate self-compassion

Mindfulness is a powerful tool in defeating the negative emotions connected with impostor’s syndrome, such as guilt, shame and low self-worth.

Try to identify situations which give rise to these emotions, and observe how you respond and react to them.

Remind yourself that making mistakes is part of personal growth, and treat yourself with kindness and understanding whenever you fall short of your own expectations.

5. Seek support

A major component of impostor syndrome is the fear of ‘being found out’, of having people discover you are not as competent as you really are.

To combat this, it can be useful to turn to confidants such as close friends, mentors, professors, and co-workers who can affirm your competence and offer you encouragement, guidance, and unbiased feedback.

Feelings of impostor syndrome often arise from misunderstandings over how well someone is expected to perform. A good heart-to-heart talk can clarify matters and provide immense feelings of relief.