Pause. Life happens. Close your eyes and take a deep breath in. Meditation helps. You don’t need to be an expert. Take just 5, that is all you need. Let the thoughts and emotions flow. Don’t try to stop them, just observe. You will feel calmer.
Then, you can think of the responsibilities that weight on your shoulders. My advice would be to write about it. Just for youself. You don’t have to share it. I have found that writing about what is on your mind allows you to take some distance.
So draw a line in the middle of a piece of paper. On the left side, write all the things that are bothering you in life. On the right side, write for each of those things the quick actions that you can take to make you feel lighter, it could be as simple as reaching someone who could help.
Finally, close your eyes again and picture yourself in a good place, once all troubles are gone. Acknowledge how you feel just thinking about it. Puting yourself in a positive mindset is the key to discovering what you need to do next.