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1. THINGS YOU CAN DO WHEN YOU ARE FEELING WORTHLESS

THINGS YOU CAN DO WHEN YOU ARE FEELING WORTHLESS

Feelings of Worthlessness

Feeling worthless often means seeing yourself as unimportant or insignificant, which is closely tied to hopelessness and self-blame. These emotions are a common sign of depression, but they can also come from low self-esteem, neglect, abuse, trauma, or tough life experiences that threaten your sense of self. Such feelings can cause serious distress and interfere with daily life. When you feel like nothing you do matters or that your efforts don’t count, it becomes hard to stay motivated or pursue your goals. This is why it’s important to find healthy ways to cope with these emotions and seek support when needed.

Causes of Worthlessness

Many factors can contribute to feeling worthless, including your upbringing, life experiences, thought patterns, stressful events, and mental health challenges.

Childhood Trauma

Negative experiences in childhood—such as neglect, abuse, or constant criticism—can leave lasting wounds. Children who are mistreated or put down often grow up carrying feelings of insignificance. Research shows that such early traumas strongly increase the risk of struggling with worthlessness later in life.

Blaming Yourself for Negative Events

Sometimes people see bad situations as their own fault. When negative events are blamed on personal flaws or actions, it can increase the risk of depression and feelings of worthlessness.

Experiences of Criticism

Past criticism can also shape how you see yourself. Being put down, judged, or degraded by others may leave you feeling like you have little value.

Struggling with Stress

Stress, whether short-term or long-term, can harm how you view yourself. Major setbacks like financial struggles, divorce, or losing a job can make someone feel unworthy or like they don’t measure up.

Mental Health Conditions

Feelings of worthlessness can also be a sign of a mental health disorder. Conditions such as major depression often include symptoms like guilt, shame, hopelessness, and worthlessness, which can cause deep distress and make daily life difficult to manage.

What to Do If You Feel Worthless

When you struggle with feelings of worthlessness, there are simple and practical steps you can take to begin improving how you feel. Here are a few helpful approaches:

Practice Self-Kindness

People who feel worthless often fall into patterns of negative thinking and harsh self-talk. It can take effort, but try to speak to yourself with compassion. When you catch yourself thinking in harmful ways, reframe those thoughts more positively or realistically. For example, instead of saying, “I hate myself” or “I’ll never succeed,” try replacing it with, “I can take small steps each day to make progress.”

Notice When These Feelings Arise

Pay attention to the moments when worthlessness shows up. These feelings may be triggered by certain people, situations, or thought patterns. Becoming aware of when and why they occur can help you interrupt negative rumination and reduce the power of these thoughts over time.

Keep a Gratitude Journal

Feelings of worthlessness often grow stronger when you compare your life to others in a negative way. Instead of focusing on what you lack, try keeping a gratitude journal. Spend a few minutes each day writing down things you are thankful for. Shifting your attention to gratitude can help protect you from the harmful effects of comparison and envy.

Help Someone Else

When you’re feeling worthless, turning your focus outward can be uplifting. Research shows that doing acts of kindness—like volunteering or helping someone in need—can boost happiness and well-being. Serving others can also give you a stronger sense of connection and purpose.

Getting Help When You Feel Worthless

Persistent feelings of worthlessness may point to an underlying mental health condition. If these emotions are overwhelming or interfere with daily life, it’s important to seek help from a healthcare provider or mental health professional. A doctor may ask about your symptoms, give you questionnaires to check for depression or anxiety, and even run medical tests to rule out physical causes. Another option is online therapy, which research shows can be just as effective as in-person sessions. Online therapy is often more accessible and affordable, offering support through video calls, chat, email, or phone, depending on the service you choose.

*Final Encouragement*

Feeling worthless does not define who you are. These emotions, though painful, can be understood, managed, and healed. With the right strategies and professional support, you can rediscover your value, rebuild your confidence, and move forward with hope.

At *Giving Hope Counselling Services*, our experienced counselling psychologists are here to walk with you through the heavy burden of worthlessness. With empathy, care, and proven strategies, we will gently guide you to understand your emotions, rebuild your self-worth, and regain hope. You don’t have to struggle alone—together, we will help you rediscover your value and find strength to move forward.

Call/WhatsApp us at *+254721240462/+254733932470* or email us at info@givinghope.co.ke.  Also visit the blog on our website www.givinghope.co.ke for similar articles.

*Peter Mugi Kuruga

Counselling Psychologist/Marriage and Family Therapist

Court Annexed Mediator

 

References

Harrison P, Lawrence AJ, Wang S, et al. (2022). The psychopathology of worthlessness in depression. Front Psychiatry.;0. doi:10.3389/fpsyt.2022.818542

Klumparendt A, Nelson J, Barenbrügge J, Ehring T. (2019). Associations between childhood maltreatment and adult depression: a mediation analysis. BMC Psychiatry.;19(1):36. doi:10.1186/s12888-019-2016-8

Yeung JWK, Zhang Z, Kim TY. (2017). Volunteering and health benefits in general adults: cumulative effects and forms [published correction appears in BMC Public Health. 2017 Sep 22;17 (1):736]. BMC Public Health. 2017;18(1):8. doi:10.1186/s12889-017-4561-8

Zahn R, Lythe KE, Gethin JA, et al. (2015). The role of self-blame and worthlessness in the psychopathology of major depressive disorder. J Affect Disord.;186:337-341. doi: 10.1016/j.jad.2015.08.001