Any suggestions on how to actually get out of lane as sona?

I'm diamond 4, was diamond 3 a couple days ago(got there with sona post nerf), but got hardstuck at d3 basically. My team loses early every time cause enemy adc is always winning lane and the enemy support is roaming and making plays. I have tried a coin start, spell thief start, but nothing works consistently. When I go vs xerath for example he just does a ton more damage than me(because in d3 they land most of their spells).

Anyone have some suggestions on how to actually make sona work post nerf?

Edit: To clarify, the issue is I could be doing great poking but then I run out of mana and I become a potato then we either get all in'd and die, I have to play super passive and we give up the lane, or I have to back.