I had similar problems and couldn’t figure out how to get out of that cycle before it ended up with me having panic attacks, and anxiety/depression bad enough to be put on SSRIs. If you can’t relax and feel tense all the time, that is a serious issue! Nip it in the bud if you can.

What I eventually figured out is that I needed separation between my work and my personal time – and yes, those kinds of personal projects are still work even if you’re just doing them for yourself.

Decide how long you want to dedicate to working – then hold yourself to that. Like, actually write down the start and end times you worked so that you can prove to yourself that you really put in the effort. I use plain text files on my computer for this; do what works for you. After you’ve put in the time you committed to, you are OFF THE CLOCK. Stop working – even if you have to force yourself – and go do something else. Without guilt.