Feeling worthless - self-help and other resources (2024)

Key facts

There are many reasons why you might be feeling worthless — you are not alone.
Feeling worthless can be a symptom of depression.
You can help improve your mood by being kind to yourself and keeping healthy.
Speak to your doctor about treatment, support and referral to a mental health service.
If you are feeling worthless, support from those around you can be very helpful.

What is feeling worthless?

There are times in your life when you may feel worthless. It can be easy to focus on the negative aspects of your life, rather than the positive ones. Positive aspects or qualities are often ignored or dismissed.

What are the symptoms of feeling worthless?

You may also find yourself feeling:

hopeless
insignificant
guilty
like you are ‘beyond help’
that everything is wrong and that there is nothing good in your life
things will never change

There are many reasons why you may be feeling worthless. If you are feeling this way, there:

are ways to help yourself feel better
are ways to keep yourself safe
is support available

If someone’s life is in danger, including your own, call triple zero (000) or visit a hospital emergency department.

CHECK YOUR SYMPTOMS — Use the Symptom Checker and find out if you need to seek medical help.

What causes feeling worthless?

Several factors can contribute to a feeling of being worthless.

It may be sparked by a stressful significant event, such as:

a relationship breakdown
loss of a loved one
losing your job

Feelings of worthlessness can also be caused by an ongoing stressful situation, like:

bullying
poor performance at school
abuse
financial pressure

These situations can lead to poor self-esteem and negative core beliefs. A core belief is a deeply held assumption you have about yourself or the world, based largely on your childhood experiences.

When should I see my doctor?

If you experience symptoms of depression for more than 2 weeks, reach out to your doctor. They can provide advice and help you find support.

If you feel that your life is in danger, call triple zero (000) or visit a hospital emergency department.

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Professional support

If you are feeling worthless, talking to your doctor is a good place to start.

Your doctor can:

suggest support services near you
create a mental health treatment plan for you
give you advice on self-care
prescribe medicines for depression or anxiety, if needed
refer you to a counsellor, psychiatrist or psychiatrist

Mental health professionals can help you through different kinds of therapy.

Medicare rebates are available for mental health services, such as sessions with mental health professionals.

It can be hard to take the first step of reaching out to your doctor. Here are some tips for talking to your doctor about mental health.

Remember, that all conversations with your doctor are private. They will keep your health information confidential.

How can I look after myself?

While arranging expert help, here are some things you can try yourself.

Be kind and compassionate

If you are feeling worthless, imagine you are helping a friend. Think about what you would tell them if they were having negative thoughts about themselves. You would probably show them kindness. Try this on yourself to challenge your negative thoughts, by:

turning negatives into positives — think of other reasons for things that upset you, rather than blaming yourself
make a list of your good qualities — keep it with you as a reminder for when you are feeling worthless
record happy memories — you can use these to plan future memories and have something to look forward to

These things can help your mood improve and distract you from negative feelings.

Do things you enjoy even if you don’t feel like it

Be sure to let yourself relax and do things you enjoy. You can:

spend more time on things that make you happy
take yourself outside for fresh air and sunlight
spend time with pets or other animals if you can

Although distractions can be helpful, it is also important to listen to your feelings. Take note of what makes you good and what makes you feel bad. This can help you understand and process your feelings, so you can move forward.

Keep healthy

It is important to look after yourself physically as well as mentally.

Try to stay active. This might mean doing some yoga or stretching or going for a small walk. Even small amounts of activity can lead to more energy and an increase in positive feelings.

Be sure to sleep well. Sleep and mental health are closely linked. Developing a healthy sleep routine can help you get enough restful sleep.

What you eat also affects how you feel. A poor diet can increase feelings of anxiety and depression. Try to eat a healthy diet containing:

fruits and vegetables
high fibre foods
fermented foods
olive oil
fish

Eating well can improve your:

concentration
energy levels
sleep

If your mood if affecting your appetite, eat small portions of foods you like. Be sure to keep hydrated.

Try to avoid alcohol and drugs. They can seem to help initially, but in the long term, they can worsen your situation and can disturb your sleep patterns.

Getting support from friends and family

Feeling worthless can make you feel like withdrawing from social contact. But connecting with people can help.

They can provide different perspectives to help you move forward. They can help you shift away from the heavy feelings.

Doing activities with someone can also help distract you from negative feelings. You can try:

having a cup of tea
talking to them on the phone or by FaceTime
going for a short walk or drive

People around you can support you to get professional help. They may be able to help you look for a mental health professional or go with you to appointments.

How do I support someone?

If you know someone who is feeling worthless, you can support them by:

checking in on them
asking them to do things with you
letting them know that they matter and are not a burden

Resources and support

If you’d like to find out more or talk to someone else, here are some organisations that can help:

MindSpot (anyone suffering from anxiety or depression) — call 1800 61 44 34.
Beyond Blue (anyone feeling depressed or anxious) — call 1300 22 4636 or chat online.
Black Dog Institute (people affected by depression and extreme mood swings) — online help.
SANE Australia (mental health information, peer support and counselling support).
MensLine Australia (telephone and online counselling service).

These organisations support children and young people:

ReachOut (online mental health services for young people and their parents).
Headspace (mental health information, group chat, and online communities).

There are also crisis lines available that you can call for emergency support, such as:

Lifeline (anyone experiencing a crisis or thinking about suicide) — call 13 11 14 or chat online.
Suicide Call Back Service (anyone thinking about suicide) — call 1300 659 467.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.