I do that too, but only AFTER I get a sore throat because it itches the inside of it and makes it feel better.
I think gum would be the most help to you, but that doesn't really work the same muscles so ... I don't know; maybe not. You could try giving yourself negative reinforcement whenever you catch yourself doing it - like forcing yourself to clean a dish or put a quarter in your piggy bank or something like that. Just to become more aware of yourself and when/where you're doing it.
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