Honestly your list is everything I’ve tried myself and all I really know of too but something that I used to do that helped at times was talk to myself. Weird, I know, but I’d just spout out anything I was thinking without filter or instead try and reassure myself. I’d hum and squeeze my thighs too as I got louder, very strange things but they stimulated me for some reason and I could try and clear my head with it or distract myself vocally

Really hope that helps in any way, I know everyone is different with what works and what doesn’t, but at least you are trying and that’s all that matters 💕

If it is safe enough for you to do, I like to draw on pieces of paper and then cut it up so I still get that feeling of relief but without getting hurt.

It doesn't really help me as much as it use to, but what I use to do is I would draw my wrist or wherever I wanted to sh, and I would draw with red marker or I would cut it up with a pair of scissors. It might not be helpful to u, but I do suggest trying it