Tips?

I seriously need tips I’ve improved a lot instead of it being a daily thing it has become kinda a weekly thing but I always relapsed it’s just I return from the gym full of testosterone or something I don’t know but the urges become so strong I used to beat myself up for it because I did it every day now it’s every 7 days but I still want to quit even if I don’t feel bad anymore I know this is something I must rid of even if it’s that face that nobody but me can see, so with this in mind any tips?