Need help with phrases of self-compassion for myself

V. severe, currently extremely hard time pacing and keeping off the phone AND berating, judging myself bc of it and blaming myself for making my situation potentially even worse.

I know this is toxic but I can't seem to stop. And other than "This is so hard. I know..." I have no self-compassion self-Talk.

Any suggestions of loving kindness, self-compassion welcome.

Please, no reminders that pacing is key etc. I'm well aware.

Too severe to thank everybody individually, but very grateful for your kind contribution.