It is often tempting to skip over play time when you are anxious about work, but it isn't healthy. Stick to your schedule. Learn to use tiny bits of time. There is always something that you can accomplish. Break the job down into small bits.
Little tasks are easier than big tasks.
They are less frightening. You get a feeling of accomplishment more often, which boosts your morale. Double your time estimates. See the description above about the procrastinator's sense of time. Get to know your own sense of time.