There are moments when you question your value, purpose, and whether your presence even matters in this great big world.
Here’s something important to know: constant feelings of worthlessness aren’t just bad moods passing through – they’re usually one of the clearest signs of depression.
If this feeling doesn’t fade, it could be your mind alerting you that you need some help.
Depression makes us doubt our worth and feel as though we are not as important as we really are.
This feeling isn’t forever.
Whether it’s situational blues or clinical depression, there are ways through this fog that makes everything – especially yourself – seem dim and unimportant.
So, what to do when you feel worthless? Read on to learn what you can do to deal with this feeling.
Why Do I Feel This Way?
Having major depressive disorder may cause people to feel worthless about themselves. However, the causes can also include:
- Past trauma or neglect
- Constant negative self-talk
- Unrealistic societal or personal expectations
- Stress or burnout
- Isolation or lack of support
What to Do When You Feel Worthless
No one should dismiss feeling unwanted or meaningless as something fleeting – it happens and can affect anyone, even if life seems perfect on the outside.
The person with a perfect start to their day and perfectly glowing skin still has low moments now and then.
Many share the experience, but that doesn’t mean you have to sit with it.
Know Why You Feel the Way You Do
Feeling worthlessness or feeling as though life is pointless is most commonly related to depression, which is often caused by mental health issues.
Other symptoms often appear along with them.
- Persistent sadness or emptiness
- Loss of interest in activities you used to enjoy
- Changes in sleep patterns
- Difficulty concentrating or making decisions
- Problems like headaches or disturbances in the digestive system
Sometimes these feelings are triggered by specific events – maybe a rejected job application or a relationship ending.
At times, they come up without warning, causing confusion.
Separate Yourself from Your Inner Critic
The voice inside you that details all the things you do wrong?
The one that keeps a highlight reel of your mistakes and plays them on repeat? It’s not the authority on who you are.
Next time that critic pipes up, imagine it’s coming from someone you wouldn’t trust with your emotional well-being.
Try saying: “Thanks for sharing, but I’m not interested in that perspective right now.”
Any distance you create from those thoughts allows you to recognize that they are only thoughts and not based in fact.
Think of it as a way to clear your mind.
Honor Your Basic Needs First
When we’re feeling worthless, basic self-care often goes out the window. Start with the basics – what wellness experts call “non-negotiables”:
- Are you getting enough sleep?
- Have you eaten something nourishing today?
- Did you drink water?
- When’s the last time you moved your body or got fresh air?
It’s not about indulgence; it’s about the maintenance of the incredible vessel carrying you through this life.
Do Something Small That Brings Happiness
When feeling worthlessness hits hard, start tiny. These can be micro-moments of positivity:
- Make yourself a delicious cup of tea
- Text a friend who makes you feel seen
- Take a walk in the sunshine (it helps your mood by naturally providing vitamin D)
- Find an outfit that uplifts your mood and makes you feel good
These small actions interrupt the cycle of negative thoughts and create small pockets of relief.
Self-Compassion Helps
Looking after yourself is something that can really benefit you. In fact, it comes from insights in neuroscience.
Self-compassion involves understanding that you are human and treating yourself kindly.
Connect With Others
It’s easy for us to prefer being alone when we are not feeling well. Having a bond can pull us out of those rough moments.
In depression, we tend to think that people do not care.
This is something that depression sometimes convinces people of. Being connected to others in a meaningful way reminds us of our worth.
At times, being in a coffee shop with other people provides the comfort you need. Making connections with people has a good impact on us.
Get Your Body Moving
Exercising is more than just changing the way you look – it also makes you feel strong and comfortable.
Try physical activities that you find enjoyable and remind you how good it feels to be alive.
- A gentle walk
- Stretching while watching TV
- Yoga
Movement releases endorphins and helps you tap into the body-mind connection that wellness traditions have recognized for thousands of years.
Question Your Thoughts
When feeling worthlessness takes over, your thoughts can spiral. Challenge those thoughts by asking:
- “Is this thought actually true, or is it an opinion?”
- “What evidence do I have against this thought?”
- “Would I allow someone to talk to someone I love this way?”
- “Is this thought helpful or harmful to me right now?”
Questioning negative thoughts creates space between you and them – and in that space, healing can begin.
When to Get Professional Help
Signs it’s time to seek help include:
- Feelings of worthlessness that don’t improve with self-help strategies
- Constantly feeling defeated
- Difficulty completing everyday tasks
- Withdrawing from friends and family for extended periods
- Changes in appetite or sleep that persist for weeks
- Thoughts of death or suicide
Your Worth Isn’t Measured in Productivity
People can measure worth by output and achievements, and it’s easy to forget that your value as a human isn’t tied to any of those things.
You are worthy because you exist – full stop. Your worth is intrinsic, not earned through hustle culture.
Think of healing as a spiral staircase rather than a straight line – you might pass the same views repeatedly, but you’re constantly moving upward.
And do know that depression lies. Learning to recognize those lies is often essential when it comes to reconnecting with your authentic self.
Get Help Now
Feelings of worthlessness are most likely to be associated with depression.
Grace Health Clinic & Urgent Care is committed to providing care with compassion to all.
Our holistic approach addresses the mind-body connection with a team of integrative healthcare professionals who can provide support for feelings of worthlessness and depression.
Schedule an appointment today by calling (360) 200-1696 or visiting our website.
FAQs
How to heal from feeling worthless?
Healing begins with self-compassion, challenging negative thoughts, and small actions that bring joy. Consider:
- Practice recognizing and challenging negative self-talk
- Establish small daily routines that ground you
- Create a “wins” journal to document accomplishments
- Consider professional therapy for personalized strategies
What to do when you don’t have anyone to share your feelings with?
When support seems scarce, try:
- Join support groups (online or in-person)
- Use journaling to express emotions
- Download mental health apps with community features
- Reach out to mental health helplines
- Consider professional therapy
Am I depressed or just sad?
Some differences:
- Sadness passes with time; depression lingers
- Sadness is proportional to events; depression often feels disconnected
- Sadness still allows moments of joy; depression often blocks pleasure
- Sadness doesn’t typically affect your self-worth; depression often does
What are 5 warning signs of depression?
- Persistent feelings of emptiness or worthlessness
- Loss of interest in activities once enjoyed
- Significant changes in sleep patterns or appetite
- Fatigue and lack of energy
- Difficulty concentrating or making decisions
How to stop feeling hopeless?
When hopelessness takes over, try:
- Challenge negative thoughts with concrete evidence
- Set small, achievable goals to create momentum
- Practice gratitude exercises to shift perspective
- Create a hope box with meaningful items and reminders
- Get professional help if hopelessness persists
What should I do if I feel like I have no one to talk to?
It’s okay to feel this way—many people do at some point. Start by reaching out to
- A trusted friend
- Family member
- Mental health professional