Psychological Q&A

○ Fluctuations in self-worth: Music therapy: Prepare a song for yourself that is "not overly judgmental".

When self-esteem fluctuates rapidly, people easily seek resonance in music that evokes either extreme exhilaration or extreme sadness. This exercise invites you to choose a piece that is neither extremely optimistic nor extremely pessimistic, but rather carries a gentle sense of reality, to serve as background music for your practice of "not over-judging yourself."

• When your self-esteem suddenly rises or falls, don't rush to make a decision or draw a conclusion. Instead, play this song and listen to it completely.
• In the music, I gently ask myself: "If today were an episode in a long drama, could my performance in this episode truly define the entire series?"“
• Viewing this song as a "reminder of the balance point" is not about suppressing emotions, but about reminding yourself: I can stop here first, instead of being pulled to the extreme.

○ Chinese Tea Therapy: Green Tea – From “Invigorating Performance” to “Clear Awareness”

Recommended reasons:For people whose self-esteem is easily tied to performance, green tea is not just about "energizing yourself to work harder," but can also be designed as a ritual of "taking a half-step back from performance." When you pick up a cup of light green tea, pause for a few minutes and shift your focus from "Am I performing well enough?" to "What is my true state right now?"

Suggested usage:Before entering a situation where you need to be evaluated (meeting, presentation, exam, interview), take 5 minutes to drink a cup of warm green tea. Don't rehearse the worst possible outcome; simply savor the aroma, the warmth in your throat, and your breath. When you feel your self-esteem plummet due to a setback, you can also brew another cup in the same way, reminding yourself: I can take care of my health first, and then discuss "value."

Mini-exercise:After finishing each cup of green tea, write down a self-description on a piece of paper, deliberately avoiding extreme words such as "good/bad" or "okay/bad," and try to use more neutral and specific sentences, such as: "I am very tired today, but I still managed to accomplish a few things" or "I care about criticism, but I am also learning to extract specific information from it."

Spinach and Tofu Refreshing Soup: Nourishing the Body's Strength Amidst Fluctuations

When self-esteem fluctuates rapidly, people often neglect the most basic physical care: they either eat too fast or eat haphazardly; they either diet excessively or engage in retaliatory overeating. Spinach and tofu calming soup, with its light broth, tofu, and leafy green vegetables, provides the body with gentle protein and mineral support, allowing you to still have a bowl of food you can comfortably eat even when your emotions are turbulent, reminding you that "your body deserves to be treated well."

It is recommended to cook this soup with less oil, less salt, and less seasoning to preserve the fresh taste of the vegetables and tofu. You can choose a day when you are particularly critical of yourself to prepare this soup for yourself. While drinking it, you can practice shifting your attention from "what I am not good enough" back to "the temperature and taste of this sip," making the soup a small bridge for you to temporarily escape from excessive self-blame.

Light and nourishing Stable energy Gentle self-care

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○ Psychological Mandala: Observe the breath of self-worth, rather than judging yourself.

It is recommended to watch it three times in a row: the first time, just move your eyes slowly without any explanation; the second time, focus on the parts that remind you of "I am good" and "I am not good enough", and acknowledge that they both exist; the third time, bring your attention back to your breathing and gently say to yourself, "Whether my self-esteem is high or low right now, I deserve to be seen quietly."“

Watch Healing Mandala Animations

○ Chinese calligraphy, running script: Write down "I am not just good or bad for a moment".“

The flowing lines and turns of running script are well-suited for expressing the complex state of being "neither entirely good nor entirely bad." This calligraphy exercise invites you to write down a sentence in running script that reflects a broader understanding of self-worth, allowing this sentence to become an inner pillar for you when your self-esteem fluctuates.

• Writing words and phrases:
• I am not just good or bad at any given moment.
• I Am More Than One Good or Bad Moment

• Writing Tips:
• When writing "I am not just for a moment", you can make the strokes a little more extended, as if opening up some space for yourself, no longer being defined by a single moment.
• When writing "good or bad", deliberately keep the shape of the characters stable and do not write them in an exaggerated way. This symbolizes that you are practicing viewing "good" and "bad" on the same line, rather than seeing them as extreme opposites.
• When writing English sentences, you can slightly emphasize "More Than" to help your hand remember: Your life is not just a performance test, but a long road that can be constantly corrected and grown.

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Rapid fluctuations in self-esteem do not mean your personality is a mess, but rather a reminder that your emotional rhythms, self-evaluation methods, and living environment are intertwined and at work. May the green tea, light soups, calligraphy practice, mandala viewing, and drawing records in this lesson help you gradually find a broader, more stable, and more authentic position of self-worth between "I am good" and "I am bad."