Notice the thought without agreeing with it
Replace “I hate myself” with a neutral statement like “I am struggling right now”
Stop using insults when you talk to yourself
Identify the situations that trigger self-hate
Reduce contact with people who constantly shame or belittle you
Sleep, eat, and move your body regularly
Do one small task each day that supports your well-being
Write down three things you did not do wrong today
Challenge all-or-nothing thinking
Focus on behavior you can change, not your worth as a person
Practice self-compassion even if it feels fake at first
Limit comparison with other people
Spend less time with content that makes you feel worse
Talk to someone you trust about how you feel
Consider therapy or counseling
Seek help immediately if you feel like hurting yourself