I think there's a number of things you can try. The key thing has to be reducing your units - you're drinking between about 60 and 70 units a week and you know that's too much. (No judgement - I used to drink way more than that).
What I would suggest to start off with is an alcohol-free month. I know that sounds daunting but by cutting out completely for that length of time, you will have a good opportunity to assess what your triggers are and how you can combat them. You'll also be able to feel the benefits of no alcohol and generally be better placed to decide how much you want to drink, and how often, in future.
You definitely need distraction for your hands - knitting is my therapy, and before I was well enough to knit, I used to play on my Nintendo DS quite a lot to keep my hands occupied.
Make sure you've got alternative drinks which aren't too sweet. Plain tonic water or ginger beer are good, or herbal tea.
Tell people you're doing a detox; it's much harder to backslide if you commit to it publicly, and your friends will hopefully be supportive rather than say 'god that sounds grim, have another glass' 
I know people who've had success tracking their units with the NHS app. But I really think your first course of action needs to be a month off completely. When I was drinking this would have seemed like an inconceivable amount of time to go without a drink but it's a very worthwhile investment in your health, and to avoid ending up having to give up forever!