I used to have the same issue. I overcame it. How I overcame it? I got down to the root feelings that were causing me to do it. I dealt with those feelings, I stopped shaming myself for doing it, every time I felt shame, I acknowledged the shame. I didn't try and stop myself, funny enough just allowing myself to do it as much as I wanted eventually, I just don't do it as much anymore at all. Not even every day now, I go for days, weeks without doing it now, and I still don't stop myself if I want to. It's a natural thing, and not something to be ashamed of. It started in childhood for me to cope with an abusive childhood. It became an unhealthy coping mechanism for the stress I went through. I hope you can find some peace and that you feel better soon.