I wish I knew the answer but I understand how you feel. I just turned 30, changed jobs last year, am working on a master's & have a kid on the way. I wouldn't give any of those things up but damn I need a break sometimes.

I try to take me time whenever I can. Also something my therapist mentioned that resonates fairly well with what another poster said, take control of at least part of your life.

For me, even though it's tough, I find that mowing the yard, power washing, assembling something, etc helps me - since I'm choosing to do that thing on my own and not being forced to do it like dishes or work, etc. Bonus points for productivity I guess but really it's all about regaining that sliver of control and building on it. That "thing" could be playing a sport or watching an episode of TV or brushing your teeth or something but the key is that you do it because you want to, not because it's on your to do list.

I hope you figure it out and I'm with ya in spirit!