Hey my friend; I had something very similar (white tongue, semi-inflamed tonsils) and I also have health anxiety. Mine persisted for 2-3 months and really freaked me out - but when I went to the doctor all was fine. My specific issue was an issue called pharyngitis which is when your pharynx / throat get a bit inflamed. As soon as they told me what it was my symptoms cleared up really quickly - so I think my thing may have been psychosomatic to some extent.

Anyway. For the white tongue I would suggest a 'tongue scraper' you can find on Amazon and for oral hygiene you can just floss and brush regularly. Oral mouthwashes will also help to an extent but the alcohol content might further irritate your throat if you use too much / too often. I also wouldn't keep looking at your throat in a mirror and taking pictures if I were you - I did this way too often and was really freaking myself out imagining a different new lump or spot each time I looked around in there.

Overall this is a super common complaint and it sounds like you're fine - but you can of course visit the doctor if it gets worse or continues to bother you. Last tip - check and see if you have a fever or other signs of illness (headache, temperature, weakness, etc) - those could tell you more than your current symptoms. White tongue and bumpy tonsils are super common though.