I'd go down the distraction route myself. Try to get yourself away from the situation that is making you eat. If you can't physically leave then distracting your brain will help.
You stopped yourself at the picking stage which is really postive that you had the self control to do that so well done you
You have done so well and 30 secs weakness in nearly 4 days still sounds like a success story to me. Please try to remeber that contrary to popular belief there are degrees of success, it isn't an all or nothing concept.
So you have had the scare you needed, time to jump back on the wagon and continue the success that you have already engineered for yourself
