A fidget toy might help you stop pulling your hair. Maybe a putty or something else you can pull. As for rocking back and forth, maybe try another movement like walking, tapping your foot, etc. But please don't try to stop stimming completely.

I have a stim where I pull out my eyebrow hair and hair from the back of my head. That and chewing my nails. I’ve had a lot of luck with the handheld fidgets just like this person says. I tend to go to dollar tree and get cheapo animal squishies that they keep by the registers because you can actually pick at those or stretch them or pull them or whatever you need!! So it’s a similar sensory need being filled there to the picking at yourself.