Negative Self-Talk Pattern Breaker

Help me break my negative self-talk patterns and develop a healthier inner dialogue.

Common negative things I say to myself: {{NEGATIVE_SELF_TALK}}
Situations that trigger this self-talk: {{TRIGGERS}}
How this affects my behavior: {{BEHAVIORAL_IMPACT}}

Please provide:

1. **Pattern Recognition**: Categorize my negative self-talk (catastrophizing, mind-reading, all-or-nothing, etc.)

2. **Trigger Mapping**: Create a trigger-thought-feeling-behavior chain for each pattern

3. **Interrupt Scripts**: Specific phrases I can use to stop the pattern in its tracks

4. **Replacement Thoughts**: Balanced, realistic alternatives for each negative thought

5. **Compassionate Response Library**: What would a wise, caring mentor say instead?

6. **Physical Anchors**: Body-based techniques to shift out of negative thought loops

7. **Progress Tracking Method**: How to monitor improvement over time

8. **Relapse Prevention**: What to do when I slip back into old patterns