Waheguru Ji Ka Khalsa Waheguru Ji Ki Fateh piyario!
I was in the same situation a couple months back. But a Piyari Penji helped me out! This is what she said to me, and with Guru Sahibs Kirpa been following the instructions! Hope this helps!
Getting back on track when you're at a low isn't always easy or quick, but joo can do it! I've found that starting with small steps can help...if you're struggling even with basic nitnem, then going all-out all of a sudden won't work in most circumstances. But pleaseeee don't let go of your nitnem. Missing even a single day will lead to more weaknesses and troubles down the road, so as hard as you may find it to stick with it right now, it's essential and you'll get nowhere without it.
Maybe start by waking up just half an hour earlier, doing simran and nitnem, and then add a few extra short baanis to begin. Try Shabad Haazaray, Basant Ki Vaar and Raamkali Ki Vaar. This won't add too much time to your schedule, but it's a small start that will get your motor rolling again. Slowly increase time-wise and the number of baanis from there...this could be over the course of a few weeks or a month or whatever. Once you've added these to your nitnem, start doing these (or other) extra baanis in the morning AND at night.
Another suggestion is to start a sehaj paath. Having daily darshan of Gurbaani is important, and doing a sehaj paath will also give you a sense of accomplishment. The spiritual benefits are obvious too. You could set a daily target like even just 10 angs per day to start. This is a good tool for times when you're low as you'll be setting a pattern, slowly attaching yourself to baani, and you'll see the change in how you're feeling from when you start to the middle to the bhog.
The balancing act of managing career, family, friends, etc. with Sikhi is just a matter of discipline really. As long as you keep Sikhi on top of everything else, in addition to being intertwined with everything else, then you should be good to go. Basically, amritvela is a must. Without it, your whole day is already off to a bad start. If waking up at 2 - 2:30 is extremely difficult for you, even aiming for 4am is okay. Without these early morning hours being dedicated to naam and baani, you can consider your whole day a waste. This is what I've been told by Gursikhs and it rings true in my own experience as well. So once you've got amritvela going, career, family, friends...everything just falls into place itself. Having Gursikh sangat is also important as they can help keep Sikhi front and centre.
Sadly, there's no "quick-fix" to getting back on track that I'm aware of, but with effort and discipline, it can be done. All of this will help create a "shield" around you and all the negative comments, self-doubt, etc. will bounce right off it without even touching you.
Just try to make SOME small positive change, ONE small positive step and then all the right things will start falling into place and you'll be back on track in no time. Hope this helps!