Hi. I got a similar case.
I try to count. 1 2 3 4 to 20
I know how bad this is. I had all sort of tic come by.
I try to keep my mind occupied or distracted.
Imagine thing you know. For example. Like how does a car engine works. Imagine the engines pistons etc.
How that made? Youtube it . Learn and for the future use those thoughts of how the thing was made.
When you watch a movie. Do you calm down?
Ask someone you see a movid with and ask how calm you are and how many times the tic kicked in.
Hopefully it helps. Im 32 of and I try do