"...what i try and do is the moment i catch myself doing it, atm im trying to force a less hurtful urge, so everytime i go to pick or catch myself doing it, i start tapping the place instead, sometimes it helps sometimes not so much..."

Thanks for the idea, OneRedRose

I assume that it is hard to get a new technique into your mind. I'll have to work on replacing my impulses into a gentle tap, tap, tap.