We all have those days when it feels like nothing we do matters, and our self-worth is basically in the gutter.
There might not even be any reason for it – it’s just how we feel, and there’s nothing we can do about it. That being said, feeling worthless can be overwhelming, but it doesn’t mean you are worthless. When you need to remind yourself of your value, here are a few tips that might restore a bit of the self-belief you usually have (and always should!).
1. Challenge those negative thoughts.
Your brain might be feeding you thoughts like “I’m useless” or “I never do anything right.” But just because you think it doesn’t mean it’s true. When these thoughts pop up, challenge them. Ask yourself, “Where’s the evidence for this?” or “Would I say this to a friend?” Reframing your thoughts can help loosen their grip.
2. Talk to someone you trust.
Opening up to a friend, family member, or therapist can make a world of difference. Sharing how you feel can help you gain perspective and feel less alone. Sometimes, an outside voice can remind you of things you’re unable to see for yourself.
3. Make a list of your strengths.
When you’re feeling low, it’s easy to forget what you’re good at. Grab a pen and jot down your skills, qualities, and achievements—even the small ones. Are you a good listener? A reliable friend? Great at baking? Seeing your strengths on paper can help you remember that you have value.
4. Do something small but productive.
Accomplishing even a tiny task, like washing the dishes, making your bed, or sending that email you’ve been putting off, can create a sense of achievement. These small wins help counteract feelings of worthlessness by reminding you that you *can* get things done.
5. Practise self-compassion.
Treat yourself the way you would treat a close friend who’s struggling. Instead of beating yourself up, offer yourself kindness and understanding. Say things like, “It’s okay to feel this way” or “I’m doing the best I can right now.” Self-compassion can help you soften those harsh inner voices.
6. Get moving, even if it’s just a little.
Source: Unsplash Exercise doesn’t have to mean a full-blown workout. A short walk, some stretching, or even dancing in your room can release endorphins and improve your mood. Moving your body helps shift stagnant energy and gives your mind a break from negative thoughts.
7. Focus on helping someone else.
Doing something kind for other people, like offering a compliment, helping a friend, or volunteering, can remind you of your worth. Helping someone else takes the focus off your own feelings and reinforces that you have something valuable to offer the world.
8. Limit your time on social media.
Comparing yourself to curated highlight reels of other people’s lives can deepen feelings of inadequacy. If scrolling leaves you feeling worse, take a break. Instead, spend time on activities that make you feel grounded, connected, or accomplished.
9. Do something that brings you joy.
Source: Unsplash When you’re feeling down, joy can seem out of reach. But engaging in an activity you usually enjoy—whether it’s reading, drawing, listening to music, or watching a favourite show—can help shift your mood. Even if it feels forced at first, the familiarity of joy can ease its way back in.
10. Remind yourself that feelings are temporary.
Source: Unsplash It’s easy to believe that feelings of worthlessness will last forever, but emotions are like waves—they come and go. Remind yourself that “This feeling is temporary” or “I won’t always feel this way.” Knowing that the heaviness will pass can make it a bit easier to ride it out.
11. Surround yourself with positive influences.
Source: Unsplash Who you spend time with matters. Look for people who encourage you, support you, and make you feel valued. Limit time with those who drain your energy or make you feel worse about yourself. Positive, affirming relationships remind you of your worth.
12. Practise mindfulness or meditation.
Source: Unsplash Mindfulness helps you stay present and observe your thoughts without judgment. Try a guided meditation, deep breathing exercises, or simply sit quietly and focus on your breath. These practices can help calm your mind and create space between you and your negative thoughts.
13. Acknowledge your progress, no matter how small.
When you’re feeling worthless, it’s easy to overlook how far you’ve come. Take a moment to reflect on challenges you’ve faced, things you’ve learned, or personal growth you’ve achieved. Progress doesn’t have to be monumental to matter.
14. Consider talking to a therapist or counsellor.
If feelings of worthlessness persist or become overwhelming, reaching out to a mental health professional can be incredibly helpful. Therapists can provide tools, strategies, and support tailored to you. Asking for help isn’t a sign of weakness—it’s a sign of strength and self-awareness.
