You don't ask about good relationship or social life, you ask how to not upset other people too much.
You know what? For a good relationship or social life it's good to say no once in a while.
See? You need to lie to people you like and care about? What is wrong with you? Why can't you say no and see what will happen? Will they reject you because you say no? Is that what friendship or family is about?Sometimes reaching this many hours a week involves having to outright lie to friends, family or my girlfriend just so I can have some free time to get work done.
You know what is important? You! Not in a selfish way, but when you are not happy or struggling in life how can you be of real value to others?
If you want to give you should give from what you have extra, not from what you don't have or need for you.
Next: do only one thing at a time. You have food for exactly one day, then you starve. Next food will arrive tomorrow. Now a friend comes who is also starving. You can keep the food for you. Will keep you alive but kill him. You can give the food to him. This will keep him alive and kill you. Both are good choices. Now you share the food. You both die. This is a bad choice.
You need to make choices. Who is important. You or someone else?
And what is important? Relationship with other people? I think so! But what does a relationship with someone (loved one, friends, family) really need? If you put more time in your relationship with someone, will the relationship get better? Or are relationships based on something else than time invested in the relationship?
I think it's time for you to answer what you really want instead of trying to answer what others might want from you.