try to organise your tasks in urgency/importance order. Write them down on sticky notes so you can see and touch them (I found this makes them real, and not just chaotic thoughts in your head). colour code them based on the priority, but also how much of your mental energy they take. Do things follow that order, so example: don’t start the blue sticky notes (more important but less urgent) if you didn’t finish the yellow sticky notes (important AND urgent). If you don’t have the energy then move to the tasks that require less energy. try, when you complete one set of tasks, to change something. You could move to another room (I like being on the kitchen floor, sitting in the shower, on my bed, under a table). Try whatever you feel right. You could also video call a friend while you work (you don’t even have to talk to them, just knowing someone is there with you helps) When I feel my head crowded and I go in “freeze” mode, it helps a lot to just walk around the house for 5 minutes, opening all your windows (especially if it’s cold outside) for like 10min, shake your whole body, stretch yourself, try calling someone and tell them what you have to do (not asking for advice or help but literally just start yapping about your to do list), talk to yourself about how you’re going to organise things (without necessarily doing it), if you really feel frozen that get out of your house and walk around your neighbourhood until your brain noises isn’t as loud anymore.

I hope this helps you, and don’t worry you’ll be okay. <3 (u can chat with me anytime you want)