Take a breath OP.
My advice, and you may want to virtually punch me in the face, but baby steps.
Tomorrow, not today, if you can, put a laundry load in the machine before you go out, don't turn on.
Go to work.
Come home and multitask, meaning, put laundry on to wash, use trips up and downstairs as exercise, race your 3 yr old up. Ask them to "help" put clothes away, back downstairs, bring any dirty washing with you.
Get your child a chair next to you washing up, give them a large plastic bowl with mostly bubbles and some spoons and plastic beakers to "wash"(play with bubbles).
Put the radio on, whichever music you prefer, sing and wash up together. It will take longer but you will be spending time with your toddler and getting something done
The laundry finished, hang it up or pyt it in the tumble dryer with toddler.
It's the only way I found that worked. Kids want your time. And you need to do things and want to be more physical and not get overwhelmed. So try, if you can, to combine as much together.
Everyone has a bad day, feels like you do.
It will be ok. Don't be too hard on yourself.