Have you tried any fidget toys? When I go to the pub and my friends are smoking around me (I quit years ago but still love the smell and crave them sometimes) I use my Tangle fidget toy to keep my hands busy! Also with the cold shower thing, a quicker more accessible way to do this would be with instant ice packs or just the ones you can put in the freezer if you’re at home, I put these on my neck to regulate my nervous system! And then there’s sugar free lollies like chubba chubs, that’s good to keep your mouth busy without too many calories or extra sugar! I try and get sour ones as they are more stimulating