I know it can be hard to get up and be nice to yourself even when you're having breakdowns at work. What I find to be useful is to treat myself as my favorite person. Fictional or not, alive or not, it doesnt matter. Comfort yourself like you would them. Hug yourself, get some food, get a good nights sleep, tuck yourself in, go take a shower, play with your hair, talk to yourself if need be. Adjust this to something you can make work in your life. At least give it a try. It may not work for everyone but if I can help anyone I will try to.