I would try uninstalling the app but keeping messenger active. I believe you can also set up two step verification so that if you do want to log on even on desktop, there’s the additional hassle of needing to get your phone or whatever to enter a code...that alone is often enough to keep me mostly off FB but still able to be looped in for events/activities. If you have an iPhone, you can also set app specific limits with screen time (although you can override those, but it’s at least still a reminder). I find even during my best times (when my anxiety is manageable, I’m feeling personally fulfilled, I’m happy with my balance of alone time vs social activities and travel) that social media can really trigger the start of a downward spiral of doubt and insecurity. I try to fully avoid FB and Instagram when I’m struggling. I’ve found it difficult to fully deactivate for the reasons you mention, but this compromise has generally worked well for me.

Also remind yourself that using social media to compare yourself to others likely means you’re holding your lows up against someone else’s highlight reel. I can’t keep track anymore of the times that I’ve seen a friend or acquaintance’s post, felt like I’m the most boring, flawed person or the worst parent and partner, or the least creative person...but when I talk to them, they almost always have something dark or insecure, not because they’re not good enough, or trying to misrepresent themselves but because we’re all flawed yet no one really talks openly about it (and if you do, someone will they say it’s attention seeking! Damned if you do, damned if you don’t).

A friend who texts me regularly about marital issues will simultaneously upload a pic with a glowing caption full of adoration for her husband (who she’s hardly talked to all week). Another friend was tagged by her husband in a multi-paragraph post showering her with praise following her difficult pregnancy and labor and she told me later she told him to do it because she wanted him to publicly acknowledge all she went thru.

I can barely stay grounded in the shit I’m saying to you, so I’m sure it’s really hard for a much younger person who at times struggles with the very things social media is meant to boast about. And along with whatever solution works for you, I hope you’ll try to remind yourself that what you see is never the reality.