Unfortunately, I do not have time for a long answer, but I can understand very well how you feel. Stuff that I find helpful is practising mindfulness and/or stoicism and taking breaks from internet. You said that you find it difficult to make future plans. In my experience, it can calm you down to focus on your career / family / retirement even if it is possible that AI timelines are short. If it turns out that fear of AI is the same as fear of grey goo in the 90s, making future plans is better anyway.
You may find this list of mental health suggestions helpful:
Unfortunately, I do not have time for a long answer, but I can understand very well how you feel. Stuff that I find helpful is practising mindfulness and/or stoicism and taking breaks from internet. You said that you find it difficult to make future plans. In my experience, it can calm you down to focus on your career / family / retirement even if it is possible that AI timelines are short. If it turns out that fear of AI is the same as fear of grey goo in the 90s, making future plans is better anyway.
You may find this list of mental health suggestions helpful:
https://www.lesswrong.com/posts/pLLeGA7aGaJpgCkof/mental-health-and-the-alignment-problem-a-compilation-of
Be not afraid to seek help if you get serious mental health issues.