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Learn DBT Skills In A Group
Weekly sessions are available. Grouport offers therapist-led dialectical behavior therapy skills groups online. The first 12 weeks covers fundamental DBT skills.
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There are times when I feel like I’m trapped in a cycle of negative thoughts, where every day feels like a struggle to remind myself of my worth. I can't stop myself from feeling like I’m not enough, and it’s exhausting. The weight of self-doubt, the constant inner critic, and the fear of not measuring up can often overshadow any progress I try to make. If you’ve ever felt this way, you’re not alone. The journey toward healing starts with acknowledging these feelings and taking steps to challenge them.
The first step to overcoming the feeling that you’re not worth anything is understanding where it comes from. For many of us, these negative thoughts might be deeply ingrained due to past experiences—maybe hurtful comments from others, societal pressures, or difficult personal circumstances. I feel myself reflecting on moments when I’ve been told I wasn’t good enough or when I’ve failed at something important. These moments leave scars on our self-esteem, and before we realize it, they become part of the story we tell ourselves.
However, recognizing the root of these feelings is important because it helps us understand that they are not inherent truths about who we are. They are responses to circumstances, not an accurate reflection of our worth as human beings.
Once I start to recognize where these feelings stem from, I can begin to rewrite the narrative I tell myself. The truth is, I am not defined by my mistakes or flaws, nor am I unworthy because of things I’ve gone through. My worth is inherent, and it doesn’t fluctuate based on my successes or failures.
I can stop myself from spiraling into negative thinking by choosing to challenge those thoughts when they arise. For instance, if I catch myself thinking, “I’m not good enough,” I can pause and reframe it to, “I am doing my best, and that’s enough.” Changing the script in my mind takes practice, but with time, it can shift the way I view myself.
One of the most important things I’ve learned is to show myself compassion. I often find that I am my harshest critic, holding myself to impossible standards. But the truth is, no one is perfect. I have to remind myself that it’s okay to make mistakes and to not have everything figured out all the time. I deserve the same kindness and understanding that I would offer to a friend in need.
Self-compassion doesn’t mean I let myself off the hook for personal growth, but it does mean I approach myself with the understanding that I am human. This shift in perspective is powerful—it allows me to move forward with patience rather than shame.
Another way I can stop feeling like I’m not worth anything is by surrounding myself with people who uplift and support me. It’s easy to get caught up in the negativity of my own mind, but having a support system can be a reminder of my value. Whether it’s friends, family, or even online communities, connecting with others who encourage me can help me feel seen and heard.
Sometimes, we need outside perspectives to help us see our own worth. When I feel like I’m drowning in self-doubt, I lean on those who remind me of my strengths. Their positive words help me push back against the negative narrative I sometimes find myself stuck in.
When I feel overwhelmed by the weight of low self-worth, I can help myself by breaking things down into smaller, achievable goals. Accomplishing these small tasks can help me feel a sense of achievement, proving to myself that I am capable. Whether it’s something as simple as getting out of bed, completing a work task, or taking time to relax, every little success adds up.
I feel myself gaining momentum as I begin to recognize these small victories. They reinforce the idea that I am worthy of success, joy, and peace, even on days when I don’t feel like I am.
If these feelings continue to overwhelm me, seeking professional support is an important step. Therapy or counseling can provide a safe space to explore the roots of my self-doubt and develop healthy coping strategies. A therapist can help me understand why I feel the way I do and give me tools to challenge those thoughts in a constructive way.
Remember, there is no shame in seeking help. Everyone deserves to feel valued, and sometimes the journey to recognizing our worth requires support from others who are trained to help.
If you’re like me and struggle with feelings of worthlessness, know that it’s okay to feel this way, but you don’t have to stay stuck in this mindset. By acknowledging these feelings, rewriting the narrative, practicing self-compassion, surrounding myself with positivity, setting small goals, and seeking support, I can begin to move towards a place of self-acceptance.
You are worthy, even on days when you don’t feel it. You don’t need to prove your worth to anyone because it is already within you. I know this because I’m learning it myself. And if I can learn to believe it, so can you.
Grouport Therapy provides online group therapy, individual therapy, couples therapy, family therapy, intensive outpatient program, teen therapy, and a DBT-Self Guided Program. All our sessions are therapist-led, held virtually, and meet over video chat at the same time each week. All our sessions are therapist-led and are held virtually and meet over video chat at the same time each week. For group therapy, we have groups on many topics including Dialectical Behavior Therapy "DBT", Cognitive Behavioral Therapy, Anxiety & Depression, Trauma & PTSD, Anger Management, OCD, Borderline Personality Disorder, Bipolar Disorder, Relationship Issues, Divorce, Narcissistic Abuse, Self-Compassion, Grief & Loss, Parenting, Substance Abuse, Supporting A Loved one with BPD, among others. Each group is led by a licensed therapist that typically has over a decade of experience treating a wide range of specialties, and the group meets at the same time each week for an hour with the same members and therapist.
As reported by our members, 70% experienced significant progress within 8 weeks, including reduced anxiety & depression symptoms.
Our care coordinators can help assist you to craft the perfect treatment plan for you that's tailored to your needs. We provide speedy matches to quality care, and also provide the flexibility to switch your therapist or group at anytime ensuring that you're always meeting with the right therapist fit at a time that's convenient for your schedule. Whatever type of therapy you’re seeking, Grouport offers a range of options to suit your schedule and preferences. Explore our programs to find the support you need. If you need help finding the right type of therapy, schedule a free call with a care coordinator here.
Our therapists incorporate exposure responsive prevention therapy (the gold standard for OCD treatment) in our OCD group therapy sessions. Our OCD groups will help you habituate to your obsessions and refrain from engaging in compulsions, so you can experience meaningful symptom reduction.
Space is limited, so reserve your seat today.
