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Nobody handed you all of this at once. It accumulated, one reasonable yes at a time, and now it is genuinely too much.
No single item is the problem
That is what makes this hard to fix. Every individual thing you are carrying is defensible. Each one, taken alone, is something you could manage and probably should. It is the total that is crushing, and totals do not show up in any one decision.
So you keep auditing item by item, finding nothing unreasonable, and concluding the problem must be you. It is not. It is arithmetic.
Put something down
Not everything. Something. The instinct is to look for a full reorganization of your life, which is itself a large task, which is why it never happens and you stay exactly where you are.
Pick the single heaviest item that is not load-bearing. There is almost always one thing you took on for a reason that has since expired, and you are still carrying it out of momentum. That one first.
The pattern repeats until you change something in it.
Expect it to feel worse before better. Setting something down usually means telling someone, and that conversation is the actual weight. But it is a one-time cost, and what you are doing now is paying a smaller cost forever.
You are allowed to be someone who carries less. That is not a character flaw, it is capacity management, and everyone functioning well is doing it whether they say so or not.