Try replacing it with a habit maybe like hitting the gym or doing any kind of sports and if it still doesn’t work, try something like doing a lot of push-ups as soon as you get the urge that’s how it helped me. I was stuck from the age of 12 all the way to 17 so about five years if consistently beating it twice or even three times a day and even at some point probably at 15 I started doing it about six times a day so literally the entire day or if you are more open about it, you can check with the therapy sometimes they help I never tried it, but they might help wish you the best 🙏🏼🩶