It's hard to cope when everything feels overwhelming so I hope you will find a way to manage it.
I use a couple of things. I might stop what I'm doing and take a break, have a snack, listen to music, play a game or write out my feelings.
I might listen to soothing asmr youtube sounds that I just find relaxing.
I might feel ready to address the cause of my concerns and say what steps can I take to deal with this? Do I need someone to help me with it or can I manage it alone?
Can I break it down and do small things at a time and work my way up to it?
If it's a task, I usually make a list of steps to follow.
Some people find some form of exercise helps, even if it's a simple walk or dancing in your room or running up and down the stairs.
It's perfectly normal to struggle, none of us feel capable all the time.