I'm incredibly sorry I'm not sure how to help, really https://neurodiverse-adulthood.tumblr.com/post/658709920391233536/sensory-self-injury-alternatives This is a good resource and I hope you can get something out of it. I knoe everyone struggles differently and you may not benefjt from it but i think it may do you some good so just take a look

Hey hey do you need to talk or anything? I have about an hour if you need anything I'm on disc