You sound like a cool guy, deserving of a response so here one is. I'm seeing a therapist about this and while I have not had much success yet, one thing that we talked about was to try to identify what works for me, individually. There is no formula that works for everyone, although some of the suggestions in these posts are helpful. Anyway I can totally understand your rituals, they're not strange at all, not to us here anyway! Shirt-off is quite common - 'Seinfeld' had an episode on that one! Wish I could help more but keep at it and best of luck to you.