One of the short term answers to your question would be to switch roles from "worker" to the "family-guy" and vice versa. But in the long run it doesn't work in many cases. Because getting used to be like that way, takes much pain. Some succeed and some fail.
Here is an answer which will work in the long run.
Disassociating your self from problems (which now you think your problems. Do you own the problem.? Or the problem owns you.?) is the first step of all problem solving.
Let take an abstract case, lets say there is a person called X,
The more control X has in his life, the less stress he will feel. He has to be the leader of his life. I believe when X is facing a problem, its not the problem makes X feel worried but the fact that the problem is not lead by X (when it is not) makes him worried. There is a thought from a book called "Total Leadership" by Stewart D. Friedman which says everyone have to lead there lives in four aspects, and allocate resources in all four,
When X is interacting with one of these aspects he uses a specific, unified and unique set of values. X has a resource called y. Y should be allocated to one of those aspects. In the evaluation to make the decision where to allocate y, If X's value system is unstable he will have to take some emotional pains and waste some resources. And allocating y based on that evaluation will only keep the value system unstable and there will be more pains to come. That's how people like X become "always work" kind or "Emotional-family" kind or "unstable role switchers". But the author explains that it don't need to be like that. Many people think that life is a zero sum game.But author says, it don't need to be so.
In your case all you have to do first is, evaluate your life. You have to think what are the aspects you put more weight on and what are less. No one can possibly do that for you. I will do that for my fictitious man X.
- Family -40%
- Work -25%
- Community -5%
- Self -30%
Now clearly, weights are not balancing.
Second step is. What X can do to balance weights.?
Putting more weights on Community and reducing the weight on the family and self. Weight on the work don't need to be changed.
This is how X does it practically. He stops being more worried about family and he starts strengthening bonds with community. He involves himself in community projects so his mind now thinks about community more, but it is done at the cost of reducing the time spent on thinking about self and family. Still he attends the work and the time he spent on family while working is now reduced. His consideration on work remains constant.
Now X is reevaluating himself. This is the third step.
- Family -25%
- Work -25%
- Community -25%
- Self -25%
Now X's mind is balanced. His value system is stable like never before, because valuation seems fair between all four aspects. Hence values are stable X is more stable. This stability helps X to increase his focus on family while keeping the portion of total weight of consideration at 25%. (wight of consideration means portion of resources and thoughts allocated for a specific aspect of life) This focus and stability helps X to lead his life in family aspect and now X is the leader of his family problems. And he does the same with other aspects too. More lead, less problems and less worries. (Now it seems ,more risk is associated with X, but you know its always better if X is leading his problems than letting others do)
This is the kind of framework I work these days, and this seems promising. Hope this helps you too.