First, read the English article below.

Our appearances can be the source of a lot of shame and emotional pain. Sometimes, this shame can keep you from seeing your true beauty because you are stuck in a cycle of feeling unworthy, unlovable, undeserving, or inadequate. If others have judged you according to society’s artificial standards, you may also feel humiliated or embarrassed. Showing yourself compassion is the antidote to the shame that comes from being judged by others (or judging yourself). Here are some exercises you can do to begin building your self-compassion:  Think of a shameful experience or old wound from your past. Imagine what you wish someone would have said to you in that moment. What words do you wish you had heard? Write down those words. Next, imagine that the words on the paper are being spoken to you by someone you love, admire, or cherish. This could be a dear friend, or even a spiritual figure. Hear this person saying the words, and allow them to sink in. Notice the emotions you experience when hearing these words. What do you feel? Practice saying these words or phrases out loud to yourself. Focus on your breathing and let the words sink in as you breathe deeply. Notice your emotions as you hear yourself say these words. Sometimes, we are much harsher on ourselves than we would ever be to anyone else. Think about how you would speak with a friend who was struggling to feel beautiful. What would you say to him or her? Try extending this same kindness to yourself.  Imagine that your friend came to you and expressed that s/he was feeling bad about his or her looks. What would you say? How would you respond? Write these down. Think about the criticisms or feelings you have about your own beauty. How do you respond to yourself in these situations? Write these down. Compare the two. Is there a difference? If yes, why do you think that is? What motivates your responses to others? What motivates your responses to yourself? Write down a few ways that you can change your responses to your own struggles to be more kind and... 

Now, please write a short abstract for it in Indonesian. Abstract:
Sayangi diri Anda. Pikirkan bagaimana Anda akan memperlakukan seorang teman. Lawan kritik terhadap diri sendiri. Berlatihlah untuk menyadari pikiran Anda. Berfokuslah pada hal positif. Buatlah daftar penghargaan diri. Tulislah surat permintaan maaf kepada diri sendiri.