Hi, kk.
Just quit.
Yes, it's uncomfortable. All the mental gyrations and excuses are just that, though.
I cut down over a period of time but it was still uncomfortable to give them up when I actually did it, so I was just delaying the inevitable. They were my pacifier, my escape, my way to take a pause. So dealing with emotions and having no addiction to calm them was different and I felt a bit like being in freefall without my frustration-solver, my boredom relief, my anger buffer, my contemplative companion.
You can do it. Nasty habit, that. You'll be so very glad to be rid of it.