I wanna stop using my phone a lot because it causes me eye strain and headaches but it's an addiction I wanna stop but I don't kbow how and I'm scared I'll go crazy with out it

I relate to you. I think you could set up a schedule or something of times you can use your phone and then take breaks in which you do something else that doesn’t involve technology? like art or writing etc 

There are apps out there where you can ask it to block social media sites for however long you want. Maybe start slow? Try not to go use your phone for a 2 hour block.