Tips for Dealing With Feeling Worthless

Feelings of being worthless involve hopelessness, desperation and insignificance. It has a negative impact on emotional well-being and often leads to depression. Feeling useless can arise for various reasons, such as job loss, divorce, trauma, financial difficulties, abuse, etc.

Feeling worthless can cause difficulty with being able to function normally in everyday life. You may feel that you can do nothing right and that all negative events are your fault. Steps can be taken to improve how you see yourself. Tips for dealing with feeling worthless include, but are not limited to, the following:

• Acknowledge worthless feelings. Instead of trying to ignore these feelings, recognize them. This provides the opportunity to stop judging your emotions, while being mindful of your feelings. Denying or bottling your feelings can result in negative outcomes.
• Practice self kindness. Negative self-talk increases feelings of being worthless; therefore, it is imperative to reframe them into positive, self-worth reflections. Practicing positive self-affirmations could include writing down ten constructive things about yourself, such as “I am strong,” “I am kind,” “I am loving,” etc., and reading them aloud several times each day. Instead of thinking that you cannot do something, remind yourself that you can.
• Develop a plan. Certain situations, people, thoughts or events may cause negative feelings. Noticing what triggers these feelings can help you develop strategies to interrupt the negative thought process and replace it with positive thinking.
• Ask for help. Family members and friends may notice how you feel about yourself. Talking to those who care about you and asking for their help can provide motivation and reassurance. A therapist or counselor is also a great resource to help change the negative thought process.
• Write in a gratitude journal. List things each day that you are grateful for. Pursuing gratitude can convert feelings of worthlessness into positive emotions. It increases optimism, happiness, and self-esteem.
• Do your best each day. There are many factors that determine good days and bad days. Accept the fact that doing your best each day is good enough. Doing your best may not be flawless, but it is always sufficient.
• Help others. Volunteering or helping someone in need provides positive effects for mental well-being. Helping others contributes to feelings of accomplishment and happiness, improves your mood, and reduces stress, anxiety and depression.
• Realize your strengths. Identify your knowledge and skills to increase self-awareness. Realizing and acknowledging your strengths allows for self-appreciation and encourages confidence.

Additional sources: Good Therapy, Verywell Mind, and PsychCentral