How to deal with wanting escape?

I know this is probably a silly question but it’s what I’m struggling with and is what made lengthy t breaks so hard for me in the past.

I don’t really know how else to word it, when things get tough or if I just “need a break” I’ll usually hit my cart or roll up. And usually this works! I can get back to whatever it is after or if it’s the end of the day I can just chill and sleep into it. But I just can’t keep smoking daily and I know that.

I’m probably doing a bad job of explaining but like I don’t really know what else to do to replace this. The only other thing that has worked has been spending time with friends and that does still work, like if I’m going through something FaceTiming a good friend or hanging out with a couple usually makes me feel so much better.

God I feel so stupid typing this out, I know how it sounds. But any tips? I guess I’m just asking for general t break tips at this point I think