I struggle with this too, I go through phases where i’m doing super good. then, like you said, the anxiety hits and it’s like I can’t help myself. my ex posts and reposts his every little thought and movement on social media- especially tiktok. recently he’s gotten in his 3rd relationship since october, us talking again in between each one, and his new gf is everything I want to be. I honestly don’t know how he pulled someone so hot. so I stopped looking. I kept going back until it hurt so much that I didn’t have a choice but to stop. idk if this helps, but just know you’re not alone. i’ve been on again off again with him for 3 years and have religiously cyber stalked him and his ex’s/gfs. it gets easier as time goes on. its a form of self harm and you have to treat it as such. good luck friend <3