Dear you, Step 1- shame guilt n fear will.just increase this. Now that you have vent out . Don't fe.el shame guilt. Every night you do this. And you start feeling shame, Remember there are people who haven't judged you. So let go. Step 2- when the feeling to stop comes. Just stop it. And don't reason with your mind. Imagine soilder discipline.  Do it without questioning.  Step 3- this won't be easy. This will require time, effort, dedication, and compassion towards self. So just start doing it. Step-4 . All the effort will be worth it. All the best .