Feelings of worthlessness can hit everyone at some point or another. These feelings can occur when you’re just having a bad day, and you can likely chalk them up to the self-esteem fluctuations that happen to everyone. However, feelings of worthlessness that last for multiple days, weeks or months or make it nearly impossible to go about your daily life may be a symptom of a mental health disorder, such as depression or anxiety. 

When you’re feeling worthless, it can be easy to get discouraged and stop taking care of yourself. However, it’s essential to protect your mental health when those feelings occur. Here are a few tips you can use when feelings of worthlessness discourage you.

What to do when you feel worthless

When you start feeling worthless or discouraged, it’s easy to let those emotions wear you down. You may be tempted to stay in bed and let those feelings consume you, but if you want to shake off that negative headspace, you have to combat those emotions. Here are nine things you can do to address feelings of worthlessness: 

• Reach out to someone you trust — Friends and family can be a great source of emotional support when you’re feeling worthless. Humans are social creatures by nature, and sharing your feelings of worthlessness with loved ones can help you alleviate your burdens. It also gives your loved ones an opportunity to show you how much they care about you and help remind you of your self-worth. 
• Practice self-care — If feeling worthless is taking a toll on your mental health, engaging in self-care can help you feel better about yourself. Look for activities that will bring you joy and brighten your day. This could mean watching a favorite TV show, getting a special snack from your local coffee shop, treating yourself to a spa day, or simply going for a walk in your favorite park. Anything that will bring up your mood can help you combat negative feelings and positively impact your self-worth.
• Set realistic goals — If feelings of worthlessness are making it hard for you to get through the day, try setting small, achievable goals. This can help you feel accomplished when you complete something and ward off negative feelings. Try setting mini goals such as washing a handful of dishes, going for a short walk, or even just brushing your teeth. Achieving even small goals can release dopamine, a feel-good chemical that bolsters your mood.
• Challenge negative thoughts — Feelings of worthlessness can make it easy for negative thoughts to take control, but just because your brain is thinking negative thoughts doesn’t mean those thoughts are true. If your brain is telling you, “No one likes you,” challenge that thought. What about all your friends who care about you? What about your family that loves you? How can that thought be true when there is proof that so many people value you? Negative thoughts aren’t always true, and reframing your thinking in a more positive light can help you remember that.

• Be kind to yourself — It can be hard to feel compassionate toward yourself when you’re overwhelmed with feelings of worthlessness. However, think about how you would act if a friend of yours shared that they felt worthless. You would probably try to encourage them and remind them of all the ways that they are valued and loved. Try turning that kindness and compassion on yourself.
• Focus on someone else — If you’re feeling worthless, it can be easy to stay focused on those negative feelings. However, focusing on helping someone else can distract you from your own negativity and help improve your mindset. Try activities such as:
  • Volunteering in your community
  • Helping someone in need
  • Creating something you can share with others

When you’re focused on helping someone else, you’re far less likely to stay trapped in a negative mindset. It can also help you feel less isolated and more connected with the people around you.

However, you must also keep in mind that focusing on others should not replace addressing your own needs or seeking professional help if you need it. It’s important that you work to balance helping others with caring for yourself and ensure that you aren’t neglecting your own needs. 

• Practice gratitude — It may be hard to come up with things you’re grateful for when you’re constantly surrounded by feelings of worthlessness, but focusing on gratitude can help you focus on something other than those negative emotions. Try to come up with at least one thing that you’re grateful for each day. It can be something simple, such as a beautiful photo, a joke shared with a friend or an enjoyable meal. From a psychological perspective, focusing on small joys can help you redirect your thoughts in a more positive direction. In turn, this shift to a more positive focus and direction can help improve your overall mood and outlook.
• Pay attention to your triggers — Feelings of worthlessness can sometimes occur in response to certain triggers, such as:
  • Situations
  • Thoughts
  • People
  • Experiences

Try to pay attention to when those negative feelings arise and what may be happening when they start. This can help you figure out what’s triggering those feelings and how to address them in a more healthy way.

• Talk to a professional — If you’re not sure what’s causing these feelings of worthlessness, a therapist may be able to help you figure that out. Your therapist can work with you to:
  • Determine the source of those feelings
  • Address your negative mindset
  • Form new coping skills

Together, you and your therapist can help you navigate through feelings of worthlessness to get you to a healthier mindset.

At Lightfully Behavioral Health, our licensed clinical experts develop holistic, personalized mental health treatment plans to address our clients’ specific needs. Our Precision Care Model combines multiple therapies, such as:

• Cognitive behavioral therapy (CBT)
• Medication management
• Lifestyle changes

Our specialized plans designed for your needs can help you get your mental health back on track. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.