Criticizing yourself lowers your self-esteem. Criticizing yourself can also cause anxiety and depression. Counteract your self-criticism by learning to practice self-compassion. There are three components to self-compassion:   Self-kindness. Just as you would not be cruel to a friend, you should not be cruel to yourself. Accept that imperfection is subjective. Remind yourself that there is no universal standard for perfection. Be gentle and kind with yourself.  Common humanity. It can be easy to feel like you are the only one experiencing your suffering. Recognize that no one is perfect.  Mindfulness. Mindfulness stems from the Buddhist practice of acknowledging your experiences and emotions without judgement. As you learn mindfulness, you will be able to remain in the moment, focused on your present experience. Try to write down things that make you feel inadequate or unattractive. Write how these things make you feel. Try not to judge your feelings as you write, just be open and honest with yourself.  Next, imagine the perspective of a friend who is unconditionally accepting and loving. If you are religious or spiritual, this perspective could be from a figure in your traditions. If you’re not, just imagine that you know someone who accepts you just as you are. Do not allow this imaginary friend to judge anything. They are only caring, kind, and accepting. Write a letter to yourself from this perspective. Imagine what this accepting friend would say in response to your thoughts on your inadequacy. How would they show you compassion? How would they remind you of your good qualities? What would they really think of those things you see as “flaws” or “unattractive”? Read over the letter when you start to feel down about your appearance. Be mindful of when those negative thoughts show up. This will help you work towards self-love and self-acceptance, rather than feeling unhappy because you don't meet an unrealistic image of perfection. ” Western culture has a very narrow and artificial definition of what...

TL;DR in Indonesian:
Praktikkan sayang-diri. Identifikasi hal-hal yang membuat Anda merasa buruk tentang diri Anda. Buatlah definisi Anda sendiri mengenai “penampilan menarik. Temukan hal-hal yang Anda sukai dari diri Anda. Tulislah jurnal. Praktikkan kebiasaan bersyukur. Pergilah berbelanja. Dandani tubuh yang Anda miliki. Olahraga. Tantang ide-ide media mengenai kecantikan ideal.