Whose expectations do you mean? Others or yours? If others, maybe try to think what is best for you and what you can do to be happy and not to please others? Sometimes I feel too much pressure and I also find too high expectations so then I try to make a list with small goals only for one day, because when I start thinking what I have to do in general - it is just too much! But going step by step by setting small goals really helps me...
When I cannot focus on anything and feel like crazy, I try to "ground" myself (loud music, fast walking, cold water, tabasco on the tongue, slow breathing etc...) Maybe one of these methods could help you as well?