- B R E A T H E - 
 
Collect your thoughts and try to list down all that seems to be the reason for this distress or worry. If you’re able to list the causes and can recognise a hierarchy, i.e. what is worrying you the most and what’s the biggest cause, then list them order wise. Then break that huge task into smaller tasks. And just accomplish one thing at a time. Don’t try to climb the mountain in one go. 
Same goes for what seems to be making you sad. 
If you feel that you can’t point out to exactly why you’re upset and if you’ve been feeling this way for quite some time then it might be a good idea to speak to a professional, even a counsellor maybe who can show you the direction.