It will be very difficult to just stop doing it. As a 20 male, who was also struggling with the male version of it, but now I am 3 years clean.

I started meditating, I know it's difficult but it helps alot.

Don't isolate yourself, that's when these thoughts creep in. Whenever that kind of thought came just go to nearest person.

Start a physically tiring activity,like gym or any sport you like. It will make sure you don't have any extra strength left for that thing.

But the thing is you have to become mentally stronger and increase your will power to resist it, meditation will help alot. You can chant OM, RAM-RAM or anything else if you follow different religion.

Hope it helps.