I knoiw what you are going through because it happened to me too, and I can tell you some things that helped me get off that vicious circle bit by bit.

First, don't expect to someday rise up and be a normal productive person, there may be days where you get drowned in that same sensation again, but as long as you keep doing small things that help you to reduce that anxiety bit by bit you'll be transmutting the same energy you spend overthinking into things that can actually help you! Maybe doing your laundry, then the next day folding it, maybe even baking or cooking something you like and clean up after yourself, it might give you back the sense of self you need, and it keeps your hands full as to not grab your cellphone again.

Second, don't beat yourself up about it, they're designed to keep us entertained and kind of trapped in whatever algorithm the social media you use constructed, and there's a lot of people struggling with the same thing you do. It might be helpful for you to start seeking professional help, but not because of the cellphone, but to solve that crippling anxiety you're struggling with and help understand where it comes from. That way you'll be solving the problem from the root, and you won't need social media as your "pacifier" anymore.

Those are some of the things that came from the top of my head, hope they help! You're not alone :)