I agree! Associating guilt and restriction with food doesn't really help in the long run.
What I've found helpful was to keep a sugar free beverage nearby and keep sipping to keep my mouth busy. Chewing gum makes me nauseaus so I can't do that but while breaking the habit of constant snacking, I've found sparkling mineral water and hot/cold tea depending on the season (green tea sometimes, black tea most of the time) helpful.
Cutting sugary drinks at meal times was a big help. Sugary drinks, especially sodas make me eat more than I normally would. I enjoy the sweetness cutting through the savoury taste of food and without knowing, I eat until I finish my drink (especially if there is a big sharing portion on the table) rather than eating until I'm full. I also suggest eating enough food at meal times and having a true meal instead of munching on something that will not sustain you. I guess it depends on the person but once I start snacking, I keep going. Something sweet first, something savoury to take off the sweetness, something sweet again because the salt lingers... You get the picture.
And if you've eaten a real meal and still feel hungry in between meal times, try drinking water or tea first, because you might be actually thirsty. Then if you're still hungry, there is nothing wrong with having some nuts or yogurt or a piece of fruit or a piece of cheese and bread... Whatever you fancy.
Most of the time it's the boredom or the habit that makes me want to snack rather than actual hunger, so if you can find something to distract yourself to break that twitch, it would make a big difference. I used to go on the social media to scroll a bit to distract myself from wanting a bag of crisps and in a few minutes, I'd usually be distracted. (I admit playing Sims and forgetting about all food until dinner time was helpful too, lol. Too bad I can't do that at work.)
The brain can be a petulant child wanting its fix but it's good practice learning to ignore its temper tantrums.