Congratulations on your acceptance to an overseas internship program!
With regard to your interactions with others, one pattern I am seeing is that you don't stick to your positions. So for example this was not helpful imho:
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"Okay, fine, i'll go jogging."
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I think that a more useful response would be along the lines of "Yes, Mom, I am busy with work."
Then I think three things are needed:
first, stick to what you are doing, don't let others get you off your plan. Second, a way to end the conversation. "Mom, I need to get back to my work." You might need to say "Mom, I am going to my room now as I need to get this work done." And third,
remain civil while insisting on sticking with your plan. Do not get upset, just calmly and firmly insist on what you need to be doing.
With regard to your sister: realize that when people yell at you it is their problem, not yours. However, I would like to ask further about one aspect of this interaction: when you said
"This one?" how sure were you that that was the one? If okay, rate this 0 - 100. Zero means you had no idea which box she meant. 100 means that you were certain it was that one, but you asked anyways just to be completely sure.
With regard to Zack: Here again we see someone intervening on your plan and you allowing it to happen. At some point early in his intervention my suggestion would be to say to him "Zack, I need some time now. I need to concentrate on my work." Again, this is to be said in a
civil but firm manner. There is no need to judge him as being straightforward or as being a jerk. Whatever he is, he is interfering with your work. He might become a saint but even a saint does not have the right to interfere with your work.
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he comes and finds us and we basically pressured to be with him
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He probably will continue to use you as his backup support until you work up the courage to put an end to it.
Zack, we have to do work now.
My guess is that you have been put down for years in your family and those experiences have been a main source of your horrible self-esteem. Do you have a chance to speak with a therapist, perhaps at uni? If so, how has that been for you?