I found a lot of relief in my life, years ago and sometimes now, by drawing, simple pencil drawing, perhaps to music, or not. I tend to like quiet and you might too, given all you describe. With a pencil and a sharpener, you can draw on any old back of an envelope, for example. I took classes, but you're busy enough. In the beginning of my classes, we were taught to look at an object, say, the telephone, and draw the outside of the phone with your pencil at the same time your eye moved around the edge of it, without looking at the page. I got some pretty peculiar telephones, I did. But that's only an exercise re hand eye coordination. Even now I'm not so sure how vital hand eye coordination is,
as art varies, and I'm not sure this exercise improves it. Still, an engaging thing to do.
You can draw a telephone or a vase, etc., by looking at the vase and looking at the drawing, back and forth. For me, there was some slight improvement versus not looking at the page... You can play with how to give the vase volume. You can play with how to give the vase what they call gesture, not trying to be photoreproducing it, but giving a sense of the 'gesture' - reaching up? - of the vase with your lines or scribbles.
Now this as an idea to do to relax might drive some people up the wall, but I liked the involvement in the process, and the result didn't really matter, it was just the result of that one attempt, a kind of play.
Others might suggest meditation and I'm a dummy about that.