Anecdotal: I found myself in the same situation where i was using internet as a means to avoid uncomfortable thoughts. See if you can be alone with yourself

Anecdotal: I found myself in the same situation where i was using internet as a means to avoid uncomfortable thoughts. See if you can be alone with yourself for some time and how you feel. For me it took some time to accept that the only way is giving the thoughts and emotions space. You have made a really big step by seeing what bothers you IMO.