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Have you ever felt depressed about yourself? Is it hard to get rid of these emotions?
If this sounds familiar, it's a very common phenomenon. Many of us are facing tremendous pressures in areas such as work environment and family life, and sometimes, when we don't meet our expectations, it makes us question ourselves and our self-worth and feel worthless.
Why do I feel worthless?
Feelings of worthlessness may be associated with different mental health issues, but can also arise as a result of past psychological trauma or external stress.
1. Self-competence
Guilt around self-capacity is common and often leads to a sense of worthlessness.
This was reported to be especially true at the start of the COVID-19 pandemic, when rates of isolation and loneliness were high.
If you question your ability to be self-sufficient, consider:
Think about when your doubts about your ability to be questioned started and whether they can be resolved;
Embracing your journey is just as important as your end;
Check what you expect of yourself;
Assess your guilt about your abilities.
But remember, what counts as effective is subjective. Everyone has different abilities, and personal and environmental stressors can change from day to day, even if not all the time. So try not to compare yourself to your abilities with anyone else.
2. Frustration
Feeling of worthlessness is a common symptom of major depressive disorder, but not everyone with depression or depressive symptoms suffers from major depressive disorder. Other types of depression that you may experience include premenstrual dysphoria (PMDD), seasonal depression, postpartum depression, adjustment disorders (aka "situational depression"), and more.
3. Other mental health problems
Because depressive episodes are part of experiencing bipolar disorder, a sense of worthlessness can also occur in this case.
Sometimes, specific traumatic or stressful events can also trigger feelings of worthlessness, and PTSD is one such mental health issue that you may feel worthless.
A 2019 study suggested that psychological trauma in early childhood may be linked to feelings of worthlessness in adulthood.
Constant stress can also create a feeling of worthlessness, especially when stress is related to personal issues such as money or relationships.
How to stop feeling worthless?
It's not easy to stop the sense of worthlessness, it's not like a machine that doesn't have on and off buttons. If it is associated with a chronic mental illness such as depression, it can be controlled and relieved, but it may not go away forever. Fortunately, feelings of worthlessness are a negative thought pattern that can be addressed and treated, and you can try the following:
1. Psychotherapy and drug therapy
Psychotherapy and medication are great ways to deal with your negative emotions and feelings of worthlessness.
Cognitive behavioral therapy (CBT) and hypnotherapy are both psychotherapeutic methods that have been shown to be effective in numerous clinical practices because they can help you notice and replace negative thought patterns and calm stressful negative emotions, including feelings of worthlessness.
Clinically, many psychologists and psychotherapists may also recommend the use of antidepressants to help control and relieve your symptoms. They can work with you to develop a medication plan that best suits your situation and help you fight your sense of worthlessness, but antidepressants have certain side effects.
2. Interpersonal support
If your goal is to address your negative thoughts, it's crucial to make sure your social circles and relationships can help you positively reinforce those goals.
Consider your inner circle and ask yourself these questions:
Am I anxious about some people?
When I'm around them, do I question my self-worth?
When I'm with them or after I leave them, do I usually feel bad?
……
If you answered yes to one or more of them, consider limiting your interactions with these people as much as possible.
Plus, you can also consider spending time with people who support you and your goals and can help you take responsibility for them. Your friends can be part of your interpersonal support, but it can be especially beneficial to connect with people in similar situations when it comes to sharing, processing, and seeking guidance.
3. Positive affirmations
As human beings, we are born with negative biases, which is a normal psychological phenomenon that suggests that we are more likely to absorb and hold on to negative emotions, which makes it a major factor in the sense of worthlessness.
Challenging negative self-talk may sound like impossible, but it is possible. A great way to try it is to use positive affirmations and try to say something to yourself that will help you get through the day, such as:
"I deserve to be happy, I deserve to feel calm."
"My feelings are valid, they are temporary."
"I deserve to be here."
……
Talking to yourself may feel silly at first, but it can also help you learn to be kinder to yourself and put aside the negative thoughts that arise.
4. Other ways in life
When a sense of worthlessness stems from a "lack of productivity," it can be helpful to reassess what productivity means to you.
Rather than attributing productivity to your work or things that produce tangible or financial results, consider adding things or hobbies you like to your daily activities. For example, baking, painting, or playing basketball.
Journaling is another way to manage negative thoughts and feelings, which can be a way to track any potential triggers, and it can also give you an independent space to process your feelings.
Taking time out to do things that interest you and make yourself happy can improve your mental health and reduce stress at work, which is one of the sources of your self-worth.
Sometimes it's common to experience a sense of worthlessness, especially when you suffer from a mental illness like depression or bipolar disorder.
Although these conditions may be chronic, they can be controlled and mitigated by methods such as psychotherapy and medication; learning coping skills to identify, minimize, and rethink thought patterns can also be helpful.
When you feel worthless, try to remember that "your feelings are valid, but they are also temporary".
Whether it's through interpersonal support or seeking professional help from a mental health professional, you can find some proven ways. If you're not sure where to start, you can ask us about it.
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Text: Consultant Hong