“I Feel Like I Annoy Everyone” – What To Do If This Is You

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Have you ever felt like you’re just annoying to everyone? Or like people only hang out with you out of pity?

There are many reasons that you might feel like you annoy everyone. This form of anxiety can be debilitating and hinder a person’s social life. It can affect a person’s physical, mental, and emotional wellbeing as well as impact relationships.

Feeling like you annoy everyone can lead to a person isolating themself. A person might begin sweating, trembling, or feeling nauseated when they must see and interact with people. It can feel heavy and nearly impossible.

Feeling like an annoyance can make a person feel sad and like they don’t fit in. And although anxiety can serve a positive purpose in many circumstances, in this case, it’s not a positive.

So, what can you do if you feel like you annoy everyone? I’m sharing what you can do right in the moment, in preparation for the event, and for the long term so you can take control of these thoughts and thrive when spending time with others.

Speak to an accredited and experienced therapist to help you overcome thoughts and feelings that you annoy everyone. You may want to try speaking to one via BetterHelp.com for quality care at its most convenient.


The things that make a person think they are an annoyance to everyone tend to be interlinked, so if you experience one, you are likely to experience many more. Here are some of the key causes:


Anxiety–both general anxiety and social anxiety–is a major cause of feeling like an annoyance to everyone. This mental health condition can make it very difficult to socialize and connect with friends, family, colleagues, and even strangers. Though anxiety alerts us to dangers, it can diminish a person’s quality of life when it becomes too intense.

Anxiety can cause a person to question everything, be unsure of themself, and have various struggles in communication. Anxiety can make a person avoid situations that might trigger them and make them believe that nobody likes them. It’s a problematic, invisible illness to live with. If you’re feeling like you annoy everyone, it can impact your entire life.

Struggling with anxiety can cause a person to second-guess themselves. They might wonder if they’re annoying everyone and read into small signals that aren’t really there. This can include reading others’ tone of voice, words, and body language incorrectly. A person with anxiety might over-analyze everything and convince themself that nobody likes or wants to talk with them.

There are several tools to help with anxiety. First, it’s always best to connect with your healthcare provider. Then, consider finding a therapist that you feel comfortable with. Afterward, talk with your loved ones and let them know how you feel. Your loved ones will be able to reassure you that you’re loved, you belong, and you are needed. Finally, create a strong wellness foundation to counteract your anxiety and strengthen your coping ability.

Low self-esteem.

Low self-esteem can be another reason you feel this way, and it often goes hand in hand with anxiety.

Low self-esteem refers to feelings of incompetence, inadequacy, and fear of letting others down. This can significantly affect your ability to connect with others and lead healthy relationships.

A person with low self-esteem battles negative self-talk frequently. Negative self-talk refers to the downbeat inner dialogue a person has–the conversations that go on in someone’s mind.

For example, this voice might tell you that you’re annoying everyone, you don’t have anything to contribute to the conversation, nobody likes you, and more. Even a person with excellent healthy relationships can fall victim to destructive self-talk.

Negative self-talk can ruin a moment, a day, an event, a relationship, and so on. It’s a powerful inner dialogue that we have with ourselves. Negative self-talk can take a person down this dangerous road, even with their most loved ones.

Negative self-talk limits a person’s ability to believe and trust in themselves. It can cause a decrease in motivation and, if not dealt with, eventually lead to depression. It can be challenging to change, but it’s not impossible, and its benefits are enormous. Change the inner dialogue and watch your life change.

Here are some things that will help:

  • Notice your inner critic when it starts making noise about how you’re annoying everyone.
  • Acknowledge it. “Hi, I see you, but I’m okay. I’m not annoying, and these are my loved ones who care about me.”
  • Remember that everything you think isn’t real.
  • Cross-examine your negative self-talk. Is what it’s saying real? Is there proof? Has anyone actually told you that you’re annoying them?
  • Change your inner narrative; talk to yourself like you are speaking to your best friend.
  • Say the negative thought out loud. Sometimes, when we give our inner critic a place in real life, it doesn’t stand strong enough, and the thought collapses.
  • Pause when you’re feeling like an annoyance and evaluate the environment. Does it look like you’re annoying anyone? Has anyone shared with you that they’re not enjoying their time with you? When you feel those thoughts set in, take a moment to pause and actually dissect. Is what your dialogue is telling you accurate?
  • Counteract the negative self-talk with something positive. When it tells you that you’re annoying everyone and you should stop talking, challenge it with, “These are my friends, and I’m not annoying them.”

If you’re looking for ways to improve your self-esteem, consider trying a few of these exercises.

Make a list of things that you think you’re good at. Then, when you’re feeling unsure, or your mind is flooded with destructive dialogue, refer to this list and show the dialogue that you’re fantastic. You’re good at plenty of things.

Use positive affirmations to change your inner narrative and improve your self-esteem. Positive affirmations help to control self-sabotaging thoughts and actions. They’re an excellent tool for positive thinking and improving self-confidence and self-esteem, and you can use them anywhere anytime. Say the affirmations out loud to reinforce the message.

Below you’ll find a few examples, but you should use affirmations that mean something to you.

  • I believe in myself and my abilities.
  • I deserve love and kindness.
  • I have plenty to add to meaningful conversations.
  • My words and thoughts matter.

Improving low self-esteem takes time, but you’ll notice a difference with consistent small effort. Before you know it, you’ll be a social butterfly and completely sure that you’re not an annoyance to anyone.

Low self-confidence.

Another cause of the feeling of being an annoyance to everyone is having low confidence. Confidence refers to what you think about yourself, including your opinions, thoughts, feelings, and trust. It’s similar to self-esteem, but it is about trusting yourself and what you say and think.

If you’re someone with low confidence, then you might always believe you’re wrong, you’re not deserving of fun/happiness, you don’t have anything to add in conversations, you feel like nobody likes you, and you believe the negative inner dialogue you hear. As you can imagine, this can cause a rift between your social life and mental health.

If you’re constantly second-guessing yourself, think you don’t belong, or struggle to feel like you’re loved, you might be battling low confidence. Below are a couple of tips that you can put into action to help improve this.

  • Work with a therapist
  • Work on accepting whatever flaws you deem you have
  • Control the inner dialogue, and don’t allow it to control you
  • Indulge in a hobby that brings joy and happiness
  • Challenge yourself and try new things

Poor sleep.

Another factor to consider is your sleep. Sleep is so important in overall health, especially mental health. Struggling to get adequate healthy sleep can leave a person feeling exhausted, burned out, and lead to poor mental health.

A lack of sleep can make a person more emotional, further out of control of the inner narrative, and lose grip on what’s real and what their self-talk is telling them.

Sleep can be hard to come by, and sound sleep is an entirely different story. However, if you find that you’re having feelings of inadequacy, not belonging, feeling unlovable, and like an annoyance, examining your sleep schedule and making minor improvements to foster healthy sleep would be worthwhile.

Below are a few sleep tips you can take and try out in your life. Remember, healthy sleep is worth working for because of its astronomical benefits on your overall health and wellbeing.

  • Leave your phone in another room. Don’t bring it into your sleeping space. This helps to prevent mindless scrolling and scrolling during the night.
  • Make sure the room is dark. This helps your brain to understand that its sleeping time and not awake time.
  • Create a meditation practice. A night meditation is a great way to calm the mind and let yourself sink into a wonderful sleep.
  • Wear comfortable clothing to bed.
  • Don’t watch television in bed.

As you can imagine, there are an array of reasons and causes as to why a person might feel they’re annoying everyone. It’s not only limited to these concepts above, but rather, these are starting points for further investigation

Always connect with your medical provider if you are concerned and feel you might need additional help.

What To Do About These Feelings

Now that we’ve covered why you might feel this way and a few tips for how to counteract it, I want to share some longer-term practices you can begin to utilize to further fight these thoughts and feelings.

It is a good idea to seek professional help from one of the therapists at BetterHelp.com as professional therapy can be highly effective in helping you to challenge and move past the belief that you must be annoying everyone.

1. Take regular pauses.

The art of pausing is beautiful. Pausing refers to just stopping and being present. When you notice that you’re second-guessing yourself, questioning if you belong, or anything like that, take a moment and pause.

Pausing allows you time to challenge the inner narrative, correct it, and sit with the new positive feelings, allowing them to sink in.

Practice pausing when you have negative self-talk or when you are questioning whether or not you’re annoying. Just take a moment, pause, and allow your brain the time to think about it rationally.

2. Shift your focus.

If you feel you annoy everyone, I challenge you to shift your focus. Focus more on how you feel about yourself rather than thinking about how others might feel about you.

Concentrate on strengthening your version of yourself, how you feel about yourself, and improving your overall mental health. Shift your focus onto yourself instead of pondering what other people are thinking.

3. Evaluate your environment.

Whether at work, home, or out and about, take a moment to evaluate the situation you are in. Does it look like you are annoying others? Are they asking frequently if you want to hang out? Chances are that if you’ve spent more than one occasion together, you’re not annoying to them, because if you were, they probably wouldn’t want to hang out again. Check your environment frequently and analyze your surroundings.

4. Connect with a loved one.

If you feel like you annoy everyone and can’t get that thought out of your mind, consider connecting with a loved one and sharing your feelings with them. Ask them if you’re annoying and if you do anything that might annoy others. Hearing from a loved one that you’re not annoying and they enjoy spending time with you can be beneficial in fighting these feelings.

5. Work on your confidence.

Take a personal development journey and work on yourself. Focus less on others and how they’re feeling and more on yourself. Incorporate confidence-building exercises into your days to strengthen and expand this. Confidence will help battle the negative inner narrative; the more confidence one has, the easier this battle becomes.

Confidence-building exercises to try:

  • Smile more often.
  • Engage in random acts of kindness.
  • Make a list of the accomplishments you are most proud of.
  • Listen to motivational talks and speeches.

6. Get empowered.

Becoming empowered is about taking control of your own life, making positive choices for yourself, improving yourself, and being confident in your decision-making abilities. Self-empowerment is a journey and not something you simply wake up to. However, it’s still worth mentioning here because of its immense impact on mental health.

How to become empowered:

  • Develop and maintain a positive mindset and attitude.
  • Set and work toward measurable and achievable goals.
  • Create and surround yourself with a positive support network.
  • Read and expand your mind.
  • Connect with like-minded people.
  • Practice self-care every day.
  • Prioritize yourself.

You can read more tips in our article: How To Empower Yourself: 16 Ways To Feel Empowered

7. Challenge your beliefs.

If you’re a person who struggles with feeling like you annoy everyone, then it would be beneficial to start a practice of challenging these beliefs. When your inner narrative paints a picture that you’re annoying, no one likes you, and you don’t belong, rather than melting into this thought, challenge it:

“I’m not annoying, I have plenty of loved ones who care about me, and I do belong.”

Sometimes saying it out loud in front of a mirror can be more helpful. Saying things out loud helps your brain to understand that this is real. When you’re fed this destructive dialogue, try to challenge it. Offer proof that this thought is inaccurate.

8. Build a positive support network.

If you don’t already have a support system, consider this your sign to create one. Establish and build healthy relationships with people that you really connect with. If you don’t have a support system, consider meeting new people.

Notice like-minded people at the gym, grocery store, doctors’ offices, yoga studio, and wherever you visit. It might feel nerve-wracking trying to make friends as an adult, but you’re not the only one who feels that way, and most likely, if you talk to someone new, you’re going to feel really great about it.

Connection is key. It’s important to feel a sense of belonging. A positive support network will reassure you that you’re not annoying.

9. Practice mindfulness.

Mindfulness refers to a person being present, aware, and entirely in the moment. It’s about bringing awareness to the mind, body, and spirit. Mindfulness prevents a person from acting instinctively and helps them to act with purpose and intention instead. It is a terrific tool for coping with anxiety and can significantly change a person’s overall mental health.

10. Plan and prepare.

Rather than avoiding social situations because you feel like an annoyance, try to plan and prepare for them.

First, put them in your calendar and give yourself a little pep talk whenever you feel anxious about them. Then, before leaving or beginning the social event, practice breathing exercises, meditation, or other forms of self-care so that you’re in an optimal mindset.

A few other ways to plan and prepare are to read about the social event, listen to podcasts, and do things that help you feel motivated and inspired.

11. Challenge yourself.

If you’re not socializing and are declining invitations to events, or you just don’t want to spend time with anyone because you feel like such an annoyance, then challenge yourself. Try to do the thing that is making you uncomfortable because a lot of times, that’s where growth happens. Growth doesn’t happen from doing the same thing or handling situations in the same way, but rather when change happens.

Challenge yourself to go to public spaces, eat in restaurants, and chat with people. Try to do things that make you nervous. Over time, like a muscle, your willingness and ability to put yourself out there will grow and become stronger. You will get better and better at navigating social triggers and improving your inner narrative. Set yourself small, achievable goals, and celebrate when you reach them.

Examples of small goals:

  • Meet a friend for coffee.
  • Go to a restaurant.
  • Make a phone call.

12. Bring awareness to your senses.

This stress and relaxation technique can help you in the moment. If you’re right in the middle of a social gathering/situation and your mind begins to flood with destructive and sabotaging thoughts, shift your focus to your senses. Focus on what you see, notice what you smell, and get lost in the texture of what you feel.

When you bring awareness to your senses, you push anxiety away and become recentered and grounded. It can slow your heart rate and ease anxiety quite quickly.

Remember that awareness exercises might take some practice, so when you notice your thoughts shifting back to worrying about what people think of you, how you look, and if you said the wrong thing, just shift back to what you can see, smell, taste, touch, or hear. Continue to bring awareness to your senses during the experience.

13. Engage in random acts of kindness.

Spreading kindness is a great way to feel terrific, improve your mental health, and foster happiness. Random acts of kindness aren’t premeditated; they occur in the moment. Below are a few random acts of kindness that you can try!

  • Give a genuine compliment to a stranger.
  • Pay for the coffee order behind you.
  • Let someone else snag the good parking spot.
  • Put coins in an expired parking meter.
  • Buy a meal for a person or animal in need.

14. Limit alcohol.

For some people, alcohol is like liquid confidence. For others, it causes paranoia and overthinking, and it acts as an anxiety trigger. Therefore, it’s essential to be aware of alcohol consumption and its effects on you and your body. If you find that it’s a trigger, consider reducing or eliminating it altogether.

15. Let go of perfection.

Release self-sabotaging thoughts and let go of the need to be perfect. Let the need to be liked by everyone go. Release the thoughts centered around what others think of you and refocus on yourself.

Reframe your thoughts and shift your mindset into being present, aware, and in control. Let go of second-guessing yourself when you’re in public and grant yourself permission to exist without explanation or apology.

16. Be patient with yourself.

The world doesn’t teach us enough about treating ourselves with grace, compassion, and patience. Instead, it tells us that we’re not enough, we’re not hustling enough, and things aren’t fast enough. Basically a whole bunch of “not enoughs.” If you’re not careful, this alone can cause anxiety and disrupt your daily life. So practice being patient with yourself.

First, remind yourself out loud that you don’t annoy anyone. Acknowledge this self-sabotaging thought and get it out of your mind.

Second, believe that you’re needed, valued, and loved.

Third, remind yourself that if people thought you were annoying, they probably wouldn’t want to spend time with you. The fact that you’re included counts as proof that you’re not annoying.

Fourth, reiterate to yourself that perfection doesn’t exist. Instead, put one foot in front of the other and continuously move forward.

And lastly, remind yourself that changing a mindset and reframing thoughts takes time and is a journey made up of collective change. Each time you practice one of these tools, you take a new step in your journey.

17. Keep a journal.

The benefits of journaling are extensive. By journaling, a person can dump out everything in their mind and gradually work through and process it. It’s a safe space where they can avoid judgment. Journaling can also help you recognize thoughts, behaviors, and patterns that either help or hinder.

18. Ask for help.

Finally, it’s important to ask for help when you need it. This might be a kind look from a loved one when they see you’re starting to struggle, a therapist you visit regularly and work on coping techniques with, or a hug from a partner. Ask for help because life is heavy and complex, and nobody should have to fight battles alone.

Ask for help because you’re worthy and deserving of help, and because it’s okay to need it. It’s okay to say, “Sorry guys, I’m having a hard time right now; I just need to know, am I annoying everyone?” It’s okay to talk about it. The more you discuss it, the less anxious you’ll feel.


Remind yourself that you’re whenever self-doubt creeps in. You really are!

I hope you find these tools useful if you struggle with any of these challenges. Working on your confidence and becoming comfortable with who you are, what you believe, and how you live your life can significantly impact your overall happiness.

Remember that you’re not annoying. Anytime this thought creeps into your mind, tell yourself, “Oops, not annoying, I mean, awesome. I feel like I’m awesome.” Say it enough times, and you’ll begin believing it, friend!

Between this, positive affirmations, self-empowerment, spreading kindness, and committing to becoming a better version of yourself, you will be well on your journey of taking control of your inner narrative and getting rid of sabotaging thoughts.

Still believe that you annoy everyone you come into contact with? Talking to someone can really help you to handle whatever life throws at you. It’s a great way to get your thoughts and your worries out of your head so you can work through them.

Speak to a therapist about it. Why? Because they are trained to help people in situations like yours. They can help you to explore these negative thoughts and feelings and provide tailored advice to shift your mindset to something more positive.

BetterHelp.com is a website where you can connect with a therapist via phone, video, or instant message.

While you may try to work through this yourself, it may be a bigger issue than self-help can address. And if it is affecting your mental well-being, relationships, or life in general, it is a significant thing that needs to be resolved.

Too many people try to muddle through and do their best to overcome issues that they never really get to grips with. If it’s at all possible in your circumstances, therapy is 100% the best way forward.

Here’s that link again if you’d like to learn more about the service BetterHelp.com provide and the process of getting started.

You’ve already taken the first step just by searching for and reading this article. The worst thing you can do right now is nothing. The best thing is to speak to a therapist. The next best thing is to implement everything you’ve learned in this article by yourself. The choice is yours.

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