Overwhelmed at work

I feel very overwhelmed, demotivated, unappreciated at work and it’s been a while. I’ve been trying to set goals / career plans etc but feel like going nowhere. My whole life is being impacted by it (worry about it on the weekend and do work on weekend) but yet not achieving anything. I feel like I’m very behind and too eager to move forward. Can you please advise what initial steps I can do to help with my situation? I tried thought download but I find myself very depressed when I think those thoughts and hard to detach. I don’t even know how to run models on any of these. Please help