Imposter Syndrome in Women: How I Stopped Feeling Like a Fraud
- Britt Ritchie
- Mar 27
- 5 min read
Updated: Oct 25
Behind every polished achievement, many women quietly wonder if they truly deserve their success.
If you’ve ever downplayed a compliment, questioned your qualifications, or feared being “found out,” you’re in good company. Imposter syndrome in women is far more common than most realize—especially among high-achievers, perfectionists, and professionals who feel pressure to excel in every area of life.
For years, I lived this experience myself. And while it looked like confidence on the outside, inside it felt like I was always one misstep away from being exposed as a fraud.
Key Points
Imposter syndrome in women is the persistent belief that your achievements are luck, not proof of ability.
It often overlaps with ADHD, perfectionism, and anxiety, fueling overwork and emotional exhaustion.
These thought patterns begin early and are reinforced by societal pressures, gender expectations, and internalized self-doubt.
Healing involves retraining how you interpret evidence—learning to accept success as earned, not accidental.
Self-awareness, mentorship, and holistic support can help you reclaim confidence and balance.
Why Imposter Syndrome Hits Women So Hard
Imposter syndrome in women isn’t just about self-doubt—it’s about learned self-minimization. From an early age, many of us are socialized to downplay our accomplishments, appear humble, and meet impossibly high expectations. Over time, that conditioning combines with perfectionism, creating a mental tug-of-war between who we are and who we think we should be.
Even when success arrives—degrees, promotions, leadership roles, creative milestones—it doesn’t always bring peace. Instead, it can trigger fear: What if they made a mistake choosing me? What if I can’t keep up?
My Story: How It Started
For me, this narrative started early. As someone with ADHD and dyscalculia, I struggled to grasp concepts quickly. I would reread the same passages multiple times, circle back on ideas others absorbed in minutes, and labor through studying while others seemed to breeze by. Math was particularly defeating—by high school, I had written it off completely, believing I simply wasn't wired to understand it. I internalized that as a truth about my intelligence.
My thoughts often felt foggy and scrambled, especially when anxiety kicked in. Speaking in class or meetings—particularly around people I saw as "superiors"—was terrifying. I feared I’d stumble, forget my words, or say something incoherent. So I stayed quiet. And somewhere along the way, I started believing that I had nothing valuable to contribute. Everyone else was smarter. More articulate. More deserving. I wasn’t just doubting myself—I was actively erasing myself.
And yet, paradoxically, I thrived. I earned scholarships. I landed desired jobs. I was selected for special projects, published articles, even contributed to a book. Colleagues praised my dedication and talents. Still, I’d find a reason to explain away the success: “They just needed someone.” “Someone put in a good word.” “It’s not that hard if you just work really hard.”
This, in a nutshell, is imposter syndrome. And it’s not just about feeling unsure—it’s about being unable to own your competence, no matter how loudly the world reflects it back to you.
The Psychology Behind Imposter Syndrome in Women
Psychologists describe imposter syndrome as a disconnect between competence and confidence. You perform well, yet emotionally feel undeserving. Studies show it disproportionately affects women, especially those in high-achieving, male-dominated, or caregiving roles.
For women with ADHD, neurodivergence, or trauma histories, the cycle can be even stronger. When your brain has spent years compensating for perceived deficits, it’s easy to equate effort with deficiency instead of determination.
This pattern is sustained by three psychological factors:
Emotional:
Fear of being found out.
Cognitive:
Belief that success isn’t real or earned.
Behavioral:
Filtering feedback to focus on flaws, not facts.
Over time, that chronic self-doubt fuels burnout, anxiety, and perfectionism—the very traits that make women appear so competent from the outside.
6 Strategies That Helped Me Heal
Healing imposter syndrome in women doesn’t mean silencing self-doubt—it means learning to respond differently.
Here’s what has made the biggest difference for me, both personally and in my work with clients:
Normalize it.
Realizing that imposter syndrome is incredibly common—especially among high achievers—helps reduce shame. You're not broken; you're human. Just naming it can reduce its power.
Name your strengths.
I started listing the things I excel at—things others have consistently reflected back to me—and keeping them visible. These aren’t bragging rights; they’re reminders of reality when my brain goes rogue.
Rewrite the narrative.
I consciously challenge thoughts like “I only got this opportunity because someone put in a good word” and replace them with “They saw something valuable in me—and I’ve shown up and delivered.”
Track your wins.
I keep a “wins folder” in my inbox and a journal of accomplishments, big or small. This practice has helped me ground myself in tangible evidence when my inner critic acts up.
Accept praise—don’t deflect it.
Instead of brushing off compliments, I’ve practiced saying “Thank you” and sitting with the discomfort. It feels awkward at first, but over time, it becomes a new kind of normal.
Mentor others.
Supporting others has been one of the most healing parts of this process. When I share my experience openly, I see how common these feelings are—and how deeply they don’t match reality.
The Role of Holistic Psychiatry
While self-awareness is key, imposter syndrome in women often intersects with deeper biological and psychological factors—hormonal shifts, nutrient imbalances, chronic stress, or unresolved anxiety.
In my integrative psychiatry practice, I help women look beyond symptoms to uncover the why:
Functional lab testing for nutrient, thyroid, or hormone imbalances
Mindfulness and cognitive therapy to quiet the inner critic
Medication or supplements to stabilize mood and energy
Lifestyle interventions like sleep optimization and nervous-system regulation
Because healing isn’t just mental—it’s biochemical, emotional, and behavioral.
Reframing Success
I’ve learned that confidence isn’t about eliminating fear—it’s about trusting your growth even when fear is present. The women I work with are often their own toughest critics: brilliant, empathic, and deeply driven—but unable to feel proud of their own progress.
If this is you, it’s not arrogance to own your competence—it’s self-honesty.
Each time you accept a compliment, speak up in a meeting, or apply for something that scares you, you’re retraining your nervous system to tolerate success. Over time, that’s how imposter syndrome begins to loosen its grip.
How I Can Help
If you recognize yourself in this story, know that you don’t have to keep battling imposter syndrome alone.
At Mind Alchemy Mental Health, I specialize in holistic, integrative psychiatry for women who want real answers—not quick fixes. My approach blends evidence-based medicine with a compassionate understanding of the unique pressures high-achieving women face.
Together, we’ll explore what drives your imposter syndrome,
uncover underlying factors like ADHD, anxiety, burnout or depression, and rebuild a foundation of self-trust.
At Mind Alchemy, my goal is to help you reconnect with yourself and rebuild from the inside out—through holistic psychiatric care that combines science, empathy, and genuine partnership.
Explore more:
The story behind my holistic approach to mental health
My approach & services for holistic women’s wellness
Visit my media hub for podcasts, Youtube videos and more related to holistic mental health treatment
Which imposter type resonates most with you? Select one that best describes your experience:
The Perfectionist – “If it’s not perfect, it’s a failure.”
The Superwoman – “I must excel in everything.”
The Expert – “I never know enough to be qualified.”
The Natural Genius – “If it takes effort, I must be doing it
Tell me in the comments:
Which one resonates most—and what helps you silence that inner critic?
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