When you choose to say something or to wait, think of which will be more patient, or less critical. If you decide to say something, think of two things and choose the one that is closer to the person you want to be. If you choose not to say anything, consider your posture and demeanor. Choose to be gentle, and not to express negative emotion.
Sometimes choose quiet space, but not hateful silence.
I make one peaceful choice, one bonding, relationship-building choice. Just one little choice.
Then it's easier to make the next one, and the next one, and sometimes there's wobble, but rebuilding peace and self esteem one choice, one moment at a time, is doable! When you do that you can get to really sweet, joyful, soul-warming places.