You're describing more or less a classic case of OCD, It's very good that you are able to identify the rituals/compulsive behavior that comes with it.
You have to stop that immediately.
Those compulsions are what's fueling your obsessions and causing your anxiety. You have to stop checking your news, disinfecting your phone, etc, and simultaneously stop avoiding your usual routine tasks (exercise, etc).
I have been suffering for 10 years from OCD (hypochondriasis) which has debilitated me almost a 1/3 of my life. Only recently I got it under control with meds and intensive CBT therapy.
Your advice is not good for people with health oriented OCD. The typical advice from health professionals there is to basically stop washing your hands for a period of time. Not recommended anymore.
I have been suffering for 10 years from OCD (hypochondriasis) which has debilitated me almost a 1/3 of my life. Only recently I got it under control with meds and intensive CBT therapy.