What may be happening
Compliments or wins may feel suspicious—waiting for the catch. You might downplay achievements or push away opportunities.
What can help
Challenge "I don't deserve this" with "Says who? Based on what evidence?" Practice saying thank you without minimizing. Allow brief enjoyment before scanning for threats. Build self-compassion as an antidote to unworthiness. Notice self-sabotage patterns when good things arrive. Seek therapy to address core shame and conditional-worth beliefs.
When to get support
Consider professional support if symptoms persistently interfere with daily life, relationships, or safety. Seek urgent help if you are having thoughts of self-harm or feel unable to stay safe; in the U. S. , call or text 988. Seek help if unworthiness drives depression, self-sabotage, or inability to accept support.