just found you, any tips?

Hi. I've been doing it for years but have only just got 'found out'...had a bit of a breakdown, got quizzed by mental health nurse, and asked if I self harmed. "no, well I pick my fingers and scalp" "do you make them bleed?", "yes but I've done it for the last 30 years", "that is self harm" :( Anyway, I'm trying to stop, got a fidget toy called a 'tangle' to give my fingers a diversion, and my friends and pastor are clued up, and I'm looking into seeing a counsellor. Only thing is I also do it when I'm asleep or half asleep so taken to putting a plaster on thumb at night so I can't. Anyone got any suggestions?