Don't try to quit. Look into how programs for quitting smoking work. Quitting cold turkey is painful. Some people can do it, but most people can't. Instead, there is a ton of stuff out there to help people step down gradually.
Instead of stopping cold, rate limit yourself. You already have a solid baseline of your current frequency. Pick something a bit less and don't go over that for a week. Figure out some strategies for coping; I'd suggest going for long walks to public places. Note that you've achieved that milestone and step it down another notch the next week.
You don't have to go all the way to zero unless you want to, either. Demonstrating to yourself that you've got a measure of control is important.
Instead of stopping cold, rate limit yourself. You already have a solid baseline of your current frequency. Pick something a bit less and don't go over that for a week. Figure out some strategies for coping; I'd suggest going for long walks to public places. Note that you've achieved that milestone and step it down another notch the next week.
You don't have to go all the way to zero unless you want to, either. Demonstrating to yourself that you've got a measure of control is important.