“Sorry.” It slips out almost automatically. Someone bumps into you and you apologize. You share an idea in a meeting, then quickly add, Sorry, that might not make sense. Even when you are not at fault, you find yourself saying the word again and again. While it may seem polite on the surface, constant apologizing often reveals something deeper: low self-worth.

In counselling, I once spoke with Jessica (name changed) who admitted, “I say sorry more times a day than I can count. I apologize for existing, for taking up space, even for asking questions.” Her apologies were not about rudeness or mistakes, they were her way of shrinking herself, of avoiding conflict and of trying to make sure others were not upset with her.

When self-worth is low, the mind often creates the belief that you are a burden. The inner dialogue might sound like: If I say too much, they will think I am annoying. If I take up space, people will get angry. If something goes wrong, it must be my fault. Apologizing becomes a shield, a way to smooth over situations before anyone else can judge or criticize.

Over time, this habit can impact relationships and self-confidence. Constantly saying sorry makes it harder for people to hear you when you truly need to apologize. It also trains your own mind to believe that you are always in the wrong. In the workplace, it may cause you to downplay your contributions. In personal life, it may make you feel invisible even among friends and family.

There are ways to begin breaking this pattern. One helpful step is practicing replacement language. Instead of apologizing, try phrases such as Thank you for waiting instead of Sorry I am late, or I appreciate your patience instead of Sorry for bothering you. For Jessica, replacing apologies with gratitude slowly shifted her sense of worth and made her voice feel stronger.

Another strategy is tracking your apologies. Keep a small notebook or use your phone to note each time you say sorry in a day. At the end of the day, reflect: Was an apology truly needed, or was it a reflex? Becoming aware of the habit is the first step toward change.

Apologizing too much is not just a quirk—it is often a quiet sign of low self-worth. Recognizing this pattern is not about blaming yourself but about understanding the deeper need for validation and acceptance. With support, it is possible to rebuild confidence and learn that you deserve to take up space without apology.

You do not have to carry this alone. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.