Its becoming dangerous

Basically i have clinophilia, due to severe anxiety and trauma, so it makes it much harder to stop being on my phone. I tried putting hobbies reachable, books on my bedside table for example, crosswords inside a drawer or my dvd player. But still. My phone is an escape, numbing every emotion, i dont want to be on it, i dont like it and i actually want to do so much creative stuff. But it became an automatism.. i already know every possibility, and i even deleted most of my social media accounts. My biggest problem rn is Tiktok, i want to ditch is so bad but im hooked on it because its my only way to feel.. close to people in fact. And i know i should just « go outside ». Its not possible in my current situation. Thus i feel incredibly guilty and awful for that. Its counterproductive after all because watching people’s lives and politic stuff is anxiety inducing, im becoming even more stressed and even paranoid sometimes regarding digital safety and privacy since when i started to wonder how to minimize my data being stolen.

Anyways thanks for reading me :(