If your very best friend came to you and said the things you are saying to yourself, what would you say to him/her?
Talk to yourself the way you would support your best friend. We would never talk to another person the way we talk to ourselves!
Next - Get up; go outside; walk barefoot in the grass; look up at the sky! Do something to make yourself see that one day's "F"-up is not the biggest thing in the universe.
Today is okay, and tomorrow is going to be okay, too.