Sounds similar to my situation. I work in IT as well and because I can do a lot of stuff, management is happy to just dump it on me. So, I have too much to do and can't give each thing enough time to do it well.

I got nothing on how to disengage. I cope the same way. Netflix or Spotify to have noise and surfing the internet. Walking my dogs helps a little.

But I completely understand what you're going through.