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  • Why Do I Feel Worthless?Why Do I Feel Worthless?
  • How to StopHow to Stop
  • How to Find Professional SupportHow to Find Professional Support
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources
Depression Articles Depression Depression Treatments Types of Depression Online Therapy for Depression

12 Things to Do If You’re Feeling Worthless

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C

Silvi Saxena specializes in grief, PTSD, anxiety, and depression. She also has experience in many other areas of mental healthcare.

See My Bio Editorial Policy
Headshot of Trishanna Sookdeo, MD, MPH, FAAFP

Medical Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP Licensed medical reviewer

Published: June 8, 2025
  • Why Do I Feel Worthless?Why Do I Feel Worthless?
  • How to StopHow to Stop
  • How to Find Professional SupportHow to Find Professional Support
  • In My ExperienceIn My Experience
  • InfographicsInfographics
  • Additional ResourcesAdditional Resources

Feeling worthless can be incredibly tough, and it’s a place many of us find ourselves at one point or another. It might feel like you’re stuck in a loop of negative thoughts or that you just don’t measure up.1 But remember, these feelings don’t define who you are. There are practical steps you can take to start feeling better, and you don’t have to go through it alone.

Worksheets for Increasing Self-Love

This collection of worksheets is designed to guide you in cultivating self-love by focusing on areas like self-care, gratitude, cognitive restructuring, and recognizing personal strengths. Find the one right for you or download them all here.

How to Love Yourself Workbook cover page
Complete Workbook Download
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Self-Care Inventory Download
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Personal Strengths Inventory Worksheet
Personal Strengths Inventory Download
Identifying Your Triggers Download
Practicing Gratitude Worksheet
Practicing Gratitude Download

Why Do I Feel Worthless?

Feelings of worthlessness can stem from multiple sources, such as past experiences, negative self-talk, or underlying mental health conditions. When these emotions intensify, they can cloud your judgment, complicate daily activities, and significantly impact your mental well-being. However, identifying their root causes is a critical first step toward challenging and overcoming them.

Here are some reasons you may be feeling worthless:

Difficult Life Stage

Significant life changes, such as job loss, retirement, breakups, divorce, or experiencing empty nest syndrome, often trigger feelings of worthlessness. Such transitions can evoke a profound sense of loss, especially if they alter your perceived role or significance in others’ lives.

When you no longer feel needed or valued at work, in a relationship, or at home, it can bring about a loss of purpose. For many, self-worth is closely tied to how much they feel they matter to others, and when that changes, feelings of worthlessness often follow.

Depression

Worthlessness is a hallmark symptom of depression, typically accompanied by low self-esteem, negative self-talk, and pessimistic core beliefs about yourself, others, and the world. When trapped in this cycle, negative thoughts and feelings intensify, resulting in an overwhelming sense of worthlessness during depressive episodes.

Here are some types of depression that can make you experience feelings of worthlessness:

  • Postpartum depression
  • Major depressive disorder
  • Situational depression
  • Bipolar disorder depression
  • Depression related to traumatic events
  • Grief and loss

Unrealistic Expectations & Perfectionism

Common side effects of perfectionism and high expectations for self are lowered self-esteem and, inevitably, feelings of worthlessness. When you are constantly holding yourself (and others) to expectations that are unrealistic, you are generally never going to meet them with ease or possibly at all. If you are consistently experiencing disappointment in yourself from never being perfect, feelings of worthlessness are a natural consequence.

Recent or Childhood Trauma

Trauma can deeply affect how you see yourself and your sense of self-worth. Your brain often tries to make sense of the trauma by searching for reasons why it happened. In doing so, you might unknowingly turn inward, thinking, “Maybe it’s because I’m not good enough” or “I deserved it in some way.” This is a way for your mind to try to regain a sense of control – if you can find a reason, it feels less random and terrifying. Unfortunately, this can lead to a feeling of worthlessness, where you see yourself as fundamentally flawed or not deserving of care and safety.

Childhood trauma—like physical, emotional, psychological, or sexual abuse—often plays a big role in developing these feelings. As children, we’re more likely to absorb negative beliefs about ourselves, especially when they come from people we trust or look up to. Being so open and impressionable can make it easier to be manipulated or mistreated, setting the stage for a lifelong struggle with low self-worth.

Other Mental Health Problems

Feelings of worthlessness are an extremely common symptom among many mental health concerns. Substance use disorders, eating disorders, anxiety disorders, and trauma disorders can all lead to chronic feelings of worthlessness. These feelings are generally a result of low self-esteem and low self-worth, both of which can occur when physiological changes are present due to internal and external components of mental health disorders.

Toxic Relationships

When you have a history of toxic relationships, it can be really hard not to feel worthless. Growing up with toxic parents or being around people who constantly put you down can deeply affect how you see yourself, your ability to make decisions and even your sense of value as a person. If this becomes a pattern in your life, it’s easy to start believing that all those negative feelings are just facts about who you are.

Comparison to Others

Theodore Roosevelt famously said, “Comparison is the thief of joy.” Constantly comparing yourself to others traps you in a cycle of inadequacy. Social media exacerbates this issue by presenting carefully curated, often unrealistic portrayals, easily intensifying your sense of worthlessness.

Lack of Purpose

A lack of purpose can lead to low self-esteem because it often creates a feeling of being stuck or unfulfilled. You might start doubting your abilities or feel like you’re wasting your potential. When you don’t see yourself working towards something meaningful, it’s easy to fall into negative thinking patterns, like believing you’re not capable or that you’re failing in some way. Over time, these thoughts can wear down your confidence and lead to feelings of worthlessness.

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How to Stop Feeling Worthless

Fortunately, you can actively reduce feelings of worthlessness and cultivate a more compassionate inner dialogue. Strategies include engaging in physical and mental exercise, exploring creative activities, spending time in nature, and seeking therapeutic support.

Here are twelve tips for what to do when you’re feeling worthless:

1. Practice Self-Compassion & Speak Kindly to Yourself

Feeling less worthless starts with you and how you treat and speak to yourself. Increasing your awareness of how you speak to yourself and engaging in self-care of all types is the first step in healing feelings of worthlessness. By intentionally practicing self-love and integrating positive self-talk, you can make large strides in improving your mental well-being. There are also many therapeutic ways you can practice self-compassion. Try nurturing your inner child, practicing loving-kindness meditations, engaging in gentle physical activity, and using positive affirmations.

2. Pay Attention to What Triggers Your Worthless Feelings

Certain types of people, situations, or internal states can trigger worthlessness. For example, if you have a difficult relationship with your parents, you might leave their house feeling negative about yourself. Or, if you feel like an imposter at work, you might notice that’s when worthlessness emerges the most. The goal isn’t always to avoid your triggers, but it’s important to be aware of them so you can start figuring out some healthy problem-focused coping skills.

3. Challenge Negative Self-Talk

Negative self-talk is fuel to the fire of feelings of worthlessness. You can easily get stuck in a loop of feeling worthless and your negative self-talk perpetuating these beliefs. By challenging negative self-talk, you can start to take some internal control of your thoughts, emotions, and behaviors. Start by developing awareness of when and how this self-talk is triggered and notice any patterns that are present. Challenging these thoughts can be as simple as saying the opposite to yourself in your mind or out loud, like “I am worthy of …” whatever you may be struggling with at the time.

4. Set Achievable Goals

To combat feelings of self-doubt and inadequacy, it’s important to focus on setting realistic goals. By setting and achieving these goals, you will improve your self-confidence, which combat feelings of worthlessness. Remember to celebrate your progress, no matter how small. Each accomplishment, big or small, is a step in the right direction toward overcoming self-doubt and building a stronger sense of self-worth.

5. Engage in Activities You Enjoy

Focusing on hobbies and activities that you love can boost your mood and self-esteem. When you focus on activities that bring you joy, you’re more likely to feel good about yourself and your abilities. Feeling more confident and capable are two experiences that directly challenge your feelings of worthlessness, making it difficult to maintain this negative self-perception.

6. Take a Social Media Break

Your feelings of worthlessness can often be triggered by the constant comparison to others who are available on social media. Taking a social media break can take away instant access to others’ lifestyles and shared achievements and bring you back to reality. Focusing on your real life and the people in it will help reset your expectations of yourself.

7. Talk to Someone You Trust

It is important not to isolate yourself when you’re feeling worthless. Humans are social creatures, and we rely on connection and safety to feel supported in this world. Talk to friends and family or join a support group. Even though validating yourself matters, being surrounded by kind people who care about your well-being can help you develop a greater sense of worth.

8. Do Something Kind for Someone Else

Prosocial behavior helps the world at large, and it can help you feel better about yourself. Small acts of kindness can help you feel grateful and develop a deeper sense of purpose. They also take you out of your own head and focus your attention on someone else, which can be a welcome change if you feel consumed by negative self-talk.

9. Practice Mindfulness

Mindfulness can help overcome feelings of worthlessness by allowing you to slow down and process emotions differently.2 These practices encourage self-awareness and acceptance of things as they are. By being present in the moment and observing your thoughts and feelings without judgment, you can begin to untangle yourself from negative self-beliefs and cultivate a more compassionate self-image.

10. Keep a Journal of Positive Feedback

When we feel worthless, we tend to notice the things that make us feel even more worthless. Keeping a journal of all the positive feedback you get throughout your week can help you shift your focus to the good things people say about you and your accomplishments. When feelings of worthlessness strike, you can turn to your journal for concrete evidence that contradicts those negative thoughts. Seeing written compliments and recognition of your efforts can be a powerful reminder of your value.

11. Stay Physically Active (Preferably in Nature)

A lot of research suggests that exercise boosts mental health by increasing feel-good hormones in the brain. This can counteract feelings of worthlessness and any other negative emotions or thoughts you struggle with. Exercising while in nature is particularly beneficial for your mental health, reducing feelings of anxiety, depression, stress, and other mental health issues.

12. Talk to a Therapist

Most people experience feelings of insecurity or inadequacy from time to time, but truly feeling worthless can coincide with numerous other issues, including relationship problems, compulsive behavior, a sense of stagnation, and even crisis responses (like self-harm or suicidal ideation). If any of this resonates with you, it may be helpful to seek professional support.

Getting objective feedback and guidance from a professional is always going to be helpful in addressing any emotional distress you may be facing. Healing takes time, and having someone objective on your team may be what you need to change your inner critic’s voice.3

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How to Find Professional Support

A local therapist directory is a great way to find a therapist in your area who takes your insurance. Alternatively, online therapy services can match you with a therapist specializing in challenging negative self-talk and developing a healthier relationship with oneself. Online-Therapy.com is a service tailor-made for cognitive behavioral therapy (CBT), which is especially effective at combating negative self-talk and feelings of worthlessness. If you want to explore medication options, there are many online psychiatry services that offer medication management and consultations, making it easier to access the support you need without having to travel.

In My Experience

“Remember, if you feel worthless, you’re not alone; a lot of people feel this way. There are ways to move forward and live a happy life. If you need immediate help for suicidal ideation, call a friend or family member who you trust, the National Suicide Prevention Lifeline (1-800-273-8255), or 9-1-1. If you can’t make a call, go to the nearest emergency room or inpatient psychiatric hospital.”

Silvi Saxena MBA, MSW, LSW, CCTP, OSW-C Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C

Things to Do If You’re Feeling Worthless Infographics

Reasons You May Be Feeling Worthless  How to Stop Feeling Worthless

Sources Update History

ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.

  • Harrison, P., Lawrence, A. J., Wang, S., Liu, S., Xie, G., Yang, X., & Zahn, R. (2022). The Psychopathology of Worthlessness in Depression. Frontiers in psychiatry, 13, 818542. https://doi.org/10.3389/fpsyt.2022.818542

  • Mayer, C., & Vanderheiden, E. (2019). The bright side of shame: Transforming and Growing Through Practical Applications in Cultural Contexts. Springer.

  • Friel, J.A. (2016). What Detoxifies Shame in Integrative Psychotherapy? an Interpretative Phenomenological Analysis. British Journal of Psychotherapy, 32(4), 532-546.

Show more Click here to open the article sources container.

We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.

June 8, 2025
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C (No Change)
Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP (No Change)
Primary Changes: Updated for readability and clarity. Moved self-love worksheets from bottom of article to top.
August 30, 2024
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C (No Change)
Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP (No Change)
Primary Changes: Revised sections titled “Why Do I Feel Worthless?” and “How to Stop Feeling Worthless.” New material written by Faith Watson Doppelt, LPC, LAC, and medically reviewed by Naveed Saleh, MD, MS. Fact-checked and edited for improved readability and clarity.
October 5, 2023
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C (No Change)
Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP (No Change)
Primary Changes: Added sections titled “Why Do I Feel Worthless?” “Talk to Someone You Trust,” “Pay Attention to What Triggers Your Worthless Feelings,” “Do Something Kind for Someone Else,” and “When to Get Help for Feelings of Worthlessness.” New material written by Nicole Arzt, LMFT and medically reviewed by Kristen Fuller, MD. Fact-checked and edited for improved readability and clarity.
September 29, 2021
Author: Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C
Reviewer: Trishanna Sookdeo, MD, MPH, FAAFP
Show more Click here to open the article update history container.

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