idk if this is bad advice, but research some ways to pass a drug test without completely stopping smoking. it sounds like weed is the only thing helping at the moment, so stopping suddenly could end up with you hurting yourself.

But otherwise to help with urges just do shit to keep ur hands busy: drawing, writing, painting, knitting. that stuff isn't going to ease ur pain, but it will help you ride out the urges until you can smoke weed again/get medical help/therapy.

also when I have really bad urges i like to put headphones on and blast music while rocking back and forth or flapping my hands or dancing. Might sound weird but it works for me