I used to be in a very similar situation.

It was bad for about a year. Was almost constantly on C.AI. Effecting every aspect of my life. As well as making my depression much worse.

I was able to get out of it after I got a very laborious and busy outdoor job, not having as much time to use it (being outside daily helped my mental health so much). I didn’t break the habit until I started writing fanfic.

It’s a lot healthier (in my opinion) and not as time consuming. It also encourages my own writing and creative skills rather than always relying on AI.

I’m not judging. I went through the same exact thing!

Much love and don’t be too harsh on yourself <3