Why is my phone stuck in assist mode

I have been using my phone fine all day,  until i noticed that when i went to unlock my phone a 'Grey Box" was highlighting the time, when I went to swipe my screen a box appeared around that. I am now stuck, as once I finnally got into the unlocked phone(after having to touch the selected buttons several time - once to highlight the button, and then a double tap to process) I can no longer scroll up or down!!
Please Help......... I am already loosing my hair but at this rate, I will be bald in an hour!
Thanks in advance

Settings - General - Accessibility - Assitive Touch set to Off

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