I have this problem myself and I haven't found a surefire solution for it.
I think the easiest way would be to not overwhelm yourself with too many responsibilities. Another words, don't take on a full time job and/or go to school or have a bunch of kids and expect to keep a healthy relationship if you can't handle it without being overwhelmed.
I know that since becoming a full time student and part time employee, my ability to maintain friends or date has dwindled. I can barely approach women without being terrified of being rejected or judged. Back before I took on all of this responsibility, my fears were still there but at least I had the energy to try to fight them and ask women out anyways. Now I struggle with that.
Hope I helped.