I can’t currently afford a therapist and am wondering if anyone has learned some useful strategies for curbing attention/validation seeking behaviors.

For background: I’ve realized this is a huge flaw of mine and want to get better. Anytime I have a meltdown I find myself on social media seeking attention. I deleted Facebook and Instagram because I inevitably ruin a streak of healthy behavior by posting something desperate and usually very negative/alienating when I feel sad or lonely. I’ve created dozens of Reddit accounts where I’ll post a sob story, get tons of support, then feel ashamed of myself and delete it. Staying off the internet will prevent those specific scenarios, but I will (and have) end up seeking attention from people via phone, in person etc. if I don’t get my fix online. 

So this time I don’t want validation or encouragement, I don’t want that dopamine hit, I just hope there may be some solid advice out there to overcome this compulsion.