there's no such thing as a magic formula that you could use everytime you are having an urge. Nofap is based on willpower. Sorry if i bursted your bubble, but it's just the way it is. build willpower, and a lot of it! (through failures and mistakes)
I still think that you can use some basic techniques. Like the idea to always calm down. To find out how to observe and calm down can have a huge impact.
Yeah i guess that is true. Everybody has to find out his or her own way. At the end if it works for you it is good. Although i think it is always important to kinda accept yourself because by just saying busy you will fail in the end. Sometimes I ask myself if there is more behind some urge. I mean is it just your brain craving for sth because you may get triggered or is there maybe another deeper reason but I guess an emotional reason can also be a trigger sooo.