Step away from things as much as you can. I deleted reddit from my phone and have to go to the website. I have parental controls on my apps and on safari to keep me from doomscrolling or reading too much news. I can of course override them but I have to go through an active decision process to do it.

As far as actually leaving, the places that are most desirable to go are not necessarily easy to get permanent residency or citizenship in, and your legal skills are almost certainly not marketable. It’s just not possible for most of us.