The last few days have been tough for me as well. I feel your pain! Keep it up though, it sounds like you're going in the right direction.
Here's a few things that have really helped me:
1. I've been avoiding TV and movies lately because I found that after a few days on nofap, pretty much anything on tv seems to have a sexual undertone and it becomes the first 'seed' thought that eventually leads me to P. Plus, all that mindlessness in front of the tv is bad for us anyway and I'm way more productive when I'm not watching. Give it a try if you haven't yet. But be warned - it's almost as hard as not watching porn!...crazy.
2. So now that I'm not waisting a bunch of time watching tv, I've started to pursue other interests in my free time. I've been learning more skills on my guitar, I went out and bought a bunch of canvases on sale to start doing some painting, I've also started learning a new language. Plus, it's summer now so there will be plenty of outdoors stuff to do. So I guess the theme is to stay stay busy. Learn new skills, really get into pursuing your passions in life, and try to spend time with other people - especially people that lift you up and make you feel good. Spending time with people who look down on you or who make you feel bad about yourself is a waste of time and you'd be better off looking for new friends.
3. Giving up on porn and the degrading act of substituting my hand for a real woman is just plain painful. There's no way around it. Pain is going to be a big part of this. Emotional pain, physical pain, psychological pain and some deep down pain that probably has never been classified or discovered yet. Dealing with that pain and discomfort is the real task at hand. So I've decided to embrace it and make that pain work for me. I imagine that I'm a dull knife and the pain I'm feeling now is the grating of my blade against a hard, coarse stone as I'm being sharpened. No matter how painful it is, I just remember that when it's all said and done, I'm going to be a hell of a lot sharper than I was before. That may seem like a strange analogy, but it works for me (I love to cook). But try finding something like that to keep the end in mind and how awesome that end will be!
4. Last tip - and this one sounds like it came out of a self help book (because it did), but it works! I write down a list of 5 or 6 affirmations for my life. Things that I want to be or achieve in the near future. I then recite those affirmations, ideally 3 times per day, but lately it's been once in the morning and once at night before sleep. I do this every day and it only takes 2 minutes. This helps me to remember what the most important things are that I want for my life and helps to keep me focussed on achieving them and making them a reality.
5. If I fall, I am committed to admitting my mistake, learning from it, deciding the right way to respond and then getting right back up and fight just as hard as I did before because I know that the joy of being free from this and living life the way it was meant to be is much much greater than the anti-joy I'll get from the shameful fix I'm after.
So that's it! Sorry if that was more than you wanted to hear, but I hope it helps.
Cheers,