You can care about someone and still wonder whether you deserve their care. That thought may feel like a fact, especially when you are anxious, but feelings and evidence are not always the same thing.
Notice the trigger
Did a change in plans, an unanswered message or a comparison bring the thought up? Identifying the moment can separate what happened from what you fear it means.
Ask for clarity without demanding certainty
You might say, “I felt unsettled when we didn’t talk today. Could we check in about what works for both of us?” A conversation can clear up what happened, even if it cannot answer every worry.
Keep your self-worth wider than romance
Maintain friendships, interests and goals that matter to you. A relationship can be important without becoming the only proof that you matter. If self-critical thoughts persist, support from a counsellor or clinician may be useful.