If you feel worthless once in a while, you’re not alone. It can happen when you lose hope, blame yourself, or lose your sense of purpose.
Occasionally questioning your self-worth doesn’t mean you have a mental health condition. But if it happens all the time, it could be a sign of depression or another concern.
You can increase your sense of self-worth by challenging negative thoughts and cultivating self-compassion. But don’t hesitate to seek professional help if you need additional support.
There are many reasons you might feel worthless. It can happen when you feel like you don’t have a purpose, that you don’t matter, or that nothing will ever get better. We all have bad days, and anyone can experience a sense of worthlessness once in a while. But if it’s a feeling that you just can’t shake, it might be something to explore.
In some cases, worthlessness can be a sign of an underlying mental health concern, like depression. So if you’re having difficulty cultivating self-worth, don’t hesitate to ask for help. A therapist can help you challenge unhelpful thoughts, strengthen your self-esteem, and renew your sense of purpose.
What it can be like to feel worthless
Like everyone else, your sense of self-worth is personal. But most people experience worthlessness as a loss of meaning, value, purpose, and connection. Some examples of how that might show up in everyday life include:
In a relationship: “No matter what I do, everyone always leaves me. I bend over backward, always abandoning my own needs, to show how much I care. But nothing ever lasts. After every breakup, I tell myself the same thing: I’m unworthy of love, or this wouldn’t keep happening. I think I’m ready to give up on relationships altogether.”
At work: “Once again, my boss ignored everything I did this week. My contributions always get overshadowed, and they don’t seem to mean anything. I used to think that if I worked really hard as a team player, I’d get respect. Now I know I’m not worthy of that.”
With family: “My partner works full time, and I take care of everything at home. I cook, clean, and run errands, but it seems like I always fall short because I’m constantly being criticized. Nothing ever seems good enough, and I feel like a failure every day. There must be something wrong with me.”
In social scenarios: “These days, I don’t hear from my friends very often. When they do text me, it seems like they’re just going through the motions. They probably look at my life and think, ‘What a loser.’ I bet they’re only contacting me out of pity. After all, why would someone want to spend time with someone like me?”
If you feel worthless all the time, and you’re already living with a mental health condition like depression or an anxiety disorder, it can make your symptoms worse. Feeling worthless can also cause you to withdraw from your support network and spend less time with people who care about you. This can lead to a harmful cycle that puts your health and well-being at greater risk. In fact, research shows that low self-worth is one of the few reliable predictors of depressive episodes.*
*A note on safety: For some people, a severe and ongoing sense of worthlessness can lead to suicidal thoughts. The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors. If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988.
If experiencing a life-threatening emergency or you need immediate help, please call 911.
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Why you may question your worth
If you’re unsure why you’re questioning your worth, a few factors that are known to raise those feelings include:
Negative thoughts: Hopelessness and self-blame (thinking nothing will improve and everything is your fault) are often linked to feelings of worthlessness.
Mental health: Worthlessness is a core symptom of major depressive disorder (MDD) across cultures.
Life experiences: Traumatic or stressful events like the death of a loved one, job loss, or a breakup can trigger feelings of worthlessness.
What you can do when you feel worthless
If you’re facing challenges with worthlessness, here are some things that can help:
Challenge unhelpful thoughts. When a thought like, “This is all my fault,” or, “This will never get any better,” pops into your head, see if you can challenge it. Ask yourself whether you’re really to blame or what evidence you have that nothing will ever improve. This can help shift your perspective and see yourself as separate from your unhelpful thoughts.
Be a friend (to yourself). When you’re questioning your self-worth, imagine how you’d treat a friend in the same situation. You’d likely try to listen, be supportive, and respond with compassion. See if you can do the same thing for yourself.
Connect with your support network. Feeling worthless can make you feel like no one wants to spend time with you or that you aren’t worthy of being loved. But spending time with friends and family can help remind you that these things aren’t true.
Ask for help. If you’ve been feeling worthless for a long time and it’s not getting better, know that help is available and you don’t have to navigate this experience alone. A therapist and/or psychiatrist can provide an evaluation for depression or another mental health concern. From there, you can discuss next steps and create a plan to help you feel better.
Feeling worthless can show up as hesitating to take chances or minimizing accomplishments. But recognizing this pattern is powerful. It means you’re ready to step into your potential and give yourself credit for all you’re truly capable of.
Ashley Ayala, LMFT
Clinical reviewer
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Worthlessness often arises from self-blame and feelings of hopelessness. These feelings are often temporary, and it’s OK if you have them once in a while. But if you’ve been questioning your self-worth for a long time, and it’s affecting your relationships and ability to function, it could be a cause for concern.
Feeling worthless can be a sign of depression or another mental health condition. Fortunately, depression is highly treatable. A therapist can help you reframe negative thoughts, learn valuable coping skills, and repair your self-worth. And if needed, a psychiatrist can prescribe medication to help you manage depressive symptoms.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
