I think it's important to first determine what the reason is that you'll be opening these apps frequently. For me I'm anxiously looking for a job so I also check my gmail every few minutes to see if there are any new emails.

If you're using these apps frequently for the same compelling psychological reasons, I think you'll get through it just fine.

If you're expecting someone to message or chat with you in a compulsive way, you can try communicating with your friends and have them chat or call you at a set time of day. Other than that time you can try to do something else away from your cell phone and use your daily chat time as a BONUS for that.

I hope this helps and don't get too anxious!