Stop worrying and take a good look at what is really necessary, evaluate what is of value. Make a priority list, and know that you have plenty of time if you just focus on what's important, one item at a time. Step by step, you will get your list checked off and remember to cross off unnecessary items. And yes, you can say NO to your friends and family. Reflect and focus. Balance your agenda.
The key is to only do what you enjoy at your own pace.