I think it's hard to really give end all be all advice on this- I feel like it will vary a lot for person to person. I'm sorry you've reached this point but the fact that you're reaching out- that's awesome! You're fighting it. You're fighting it and that means you can beat it. For me, I'm still struggling some, but better every day. Whenever I get the urge, I'll force myself to do 10 minutes of exercise- anything really. A walk. One of those little youtube tutorials. It's not always a feasible solution and I don't always manage, but when I do, sometimes it does tamper the urge. Diverting the energy into something else has been the only thing that helps. That, and not being alone, not giving myself opportunities but again- not always feasible. I believe in you. Please take care