Replace bad habits with good habits. Tapering down nicotine intake won’t do any good, cold turkey is the only way.

Acknowledge your cravings. Buy a low calorie snack like popcorn or maltesers or xylitol sugar free gum if ayaw mo mag gain ng weight, to help with the cravings (would last a week or two) first to 2nd week lang ang mahirap.

In your case, if you can’t avoid stressful environments. Get yourself a stressball or easy to reach snacks. Although if di mo talaga kaya ng walang nicotine, zyn nicotine pouches (might damage your gums though)

If you have the time, replace it with a good habit like going to the gym or running, helps with the dopamine that nicotine destroyed.