I can't offer advice based on extensive experience but I can relate to your struggle. I know it will require discipline and persistence on you part. From what I have read and understand, you will need to systematically desensitize and condition alternate behaviors. I don't feel confident expounding on the procedure but I can recommend this book:
https://www.amazon.com/Fired-Up-Frantic-Freaked-Out-ebook/dp/B00AX2Y8G2
https://www.amazon.com/Fired-Up-Frantic-Freaked-Out-ebook/dp/B00AX2Y8G2