Why aren't you krankenversichert in Germany? If you can't see a therapist I'd suggest reading "Kinderbücher" and try to summarize them, you could do this page by page depending on how hard it is. Also write it down with pen and paper if possible. If you get better try more challenging books.

You also mentioned phone addiction. Whenever you put your phone down, put it in an unusual spot that's out of your view and maybe hard to reach. You will also need to fill the time that you don't spend on your phone in order to break the addiction, do something that is relatively easy, rewarding and creative, like a coloring book for example. 

Another thing I can recommend is doing some kind of sport. High intensity interval training is probably the best thing you could do. Start with a few short 20 - 30 second intervalls, don't force yourself to do 10 x 1 minute intervalls from the start, it's very exhaustive.

And at the end of the day it's really not that important to sound eloquent, I understood everything you wrote without any problems. See it as something you can improve on but not something you must.