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Practice self -compassion. Show yourself the same kindness and understanding that you would offer to a friend. Speak to yourself in a positive and supportive way, and recognize that everyone makes mistakes. The basis for much of anxiety or depression is the undermining of yourself and this is a way to change and feel better about yourself.

Challenge negative self-talk. Identify or challenge any negative beliefs you might have about yourself which are undermining and have no basis in reality. Ask yourself if they are really true and have any basis or evidence to support those thoughts. Try to replace the undermining thoughts with thoughts which are positive and are based in reality.

Focus on your strengths instead of dwelling on your weaknesses. Identify your unique qualities and use them to build your self-esteem.

Set realistic expectations. Set achievable goals and note your progress along the way for improved self-esteem.

Get support. Reach out to people you like and trust and share your feelings who can help you gain perspective and feel better.

Remember learning to cope with self-criticism takes times and practice. It is being kind and compassionate to yourself, challenging negative self-talk, focusing on your strengths, you can develop a positive self-esteem and feel good.