Even bad estimates are better than no estimates. If you are having meltdowns your reputation is being tied too closely to your ability to give estimates.
You must never turn estimates into a promise, always remind people they are estimates.
Want to give fast estimates? Here’s how:
1) first determine the scale of the task? Is it a year, month, week or day kind of task?
2) Then, it’s just 3 of those units. The smallest task takes 3 days. One day to completely fuck up, one day to figure out why, one day to get right. The longest takes 3 years. One year to fuck it all up, one year to learn why, one year to finish it.
I suggest never giving estimates in units smaller than a day. They just become noise. If a task is smaller than dayscale just say the task is too small to provide any meaningful estimate but won’t take more than a day.