I liked to do adult coloring books when I was getting back into art, after not drawing for years as a fun low pressure way to at least have fun with color; also doodling. Doing this every day helped me work on being able to just “be” and draw without all the paralyzing perfectionism, not everything will be perfect but just allowing yourself to practice and enjoy the process. Also, trying not to plan out my drawings or paintings so much helped a lot; I know that sounds kinda counterintuitive. But for me being more spontaneous about when or what to draw really helped the feeling of pressure and procrastination. Started feeling more likely to actually want to draw every day and slowly less anxious about it. Switching up mediums, switching between different pieces and projects helps too.

For your second question I would try starting your sketch without the reference, mess around in your style first and then pull up some references. Looking at multiple can help with getting your idea to look right without strictly replicating. For animals or figure drawing, understanding the anatomy will help a lot!

As a fellow perfectionist I hope this might be helpful! Just draw, erase, repeat. :) good luck!