Perimenopause and Imposter Syndrome: Why It Peaks Now and What Helps
Perimenopause can intensify imposter syndrome at work and in life. Learn why it happens and practical ways to regain your confidence.
Why Imposter Syndrome Surges During Perimenopause
Imposter syndrome, the nagging feeling that you are not as capable as others believe, affects many women throughout their careers. During perimenopause, it can hit with renewed force. Brain fog, memory lapses, and poor concentration caused by fluctuating estrogen make it harder to perform at your usual standard. When you stumble over words in a meeting or forget a detail you would normally recall instantly, it is easy to conclude that you are losing your edge. You are not. Your brain is adapting to hormonal change, and that is very different from a loss of competence.
The Brain Fog Connection
Estrogen supports cognitive function in several ways, including memory consolidation and verbal fluency. When levels fluctuate, many women experience word-finding difficulties, slower recall, and reduced ability to multitask. These are real, physiological effects, not evidence that you have finally been found out. Understanding this distinction matters. If your confidence is crumbling because of brain fog, the problem has a cause you can address, not a character flaw you need to hide.
How Imposter Syndrome Shows Up at Work
During perimenopause, imposter syndrome often takes specific forms. You might over-prepare for presentations out of fear of blanking. You might avoid putting yourself forward for projects because you doubt your ability to deliver. You might attribute recent successes to luck and recent mistakes to fundamental inadequacy. Recognising these patterns is the first step to breaking them. Many women find it helpful to keep a brief record of achievements and positive feedback, something to revisit when the inner critic gets loud.
Separating Symptoms From Identity
One of the most useful shifts you can make is to stop treating symptoms as evidence of who you are. A hot flash during a presentation is not proof that you are unprepared. Forgetting a name mid-conversation is not proof that you are past your best. These are symptoms of a hormonal transition. Naming them as such, out loud if necessary, removes some of their power. Some women find it useful to have a brief script ready: 'I lost the thread for a moment, bear with me.' It normalises the experience without catastrophising it.
Building a Confidence Toolkit
Practical strategies that help include: preparing more than you think you need to for high-stakes situations, asking a trusted colleague to be a sounding board, and building in recovery time after demanding periods rather than pushing through exhaustion. Sleep is also central. Poor sleep worsens both cognitive symptoms and emotional resilience, making imposter feelings harder to manage. Prioritising sleep hygiene is not indulgent, it is strategic.
When to Seek Extra Support
If imposter syndrome is leading you to avoid opportunities, shrink at work, or feel persistently worthless, speaking with a therapist or counsellor can help. Cognitive behavioural approaches are well-evidenced for challenging the distorted thinking that underlies imposter syndrome. Talking to your GP about hormonal symptoms is also worthwhile. Addressing the underlying physiological drivers, like sleep disruption and brain fog, can make an enormous difference to how capable you feel day to day.
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