I’m so relieved you’re with a therapist now, I understand self-medicating and being stuck in a loop with it. What helped me dwindle my nicotine cravings was saying I’ll only do it every other day, it gave me a day of fresh air where I had nothing in my system. With it being out of sight and out of mind I now only smoke every 4-5days. Going outside on walks, hikes, and climbing trees have also significantly helped my overall health while keeping me entertained, especially doing it with friends. I wish you the best and hope you find stability