Relapsed again...help

ok so sadly i relapsed again but this time i didn't do it with porn!!! Im gonna take that as a sign that i'm getting slightly better. It all started when i was in the shower and got hard so i figured what the hell might as well edge and ended up taking it to far. Now I still MOed but i wasn't fantasizing i was just concentrating on how good it felt. So how do you guys suppress the urge to touch it when it gets hard? And how do get your mind off of it because for me it just keeps surfacing no matter how hard i try.