You need to apply slight left-turning or right-turning torque. Resting your hand on the bottom of the wheel isn't effective because the wheel doesn't sense centralized weight, it senses turning force i.e. torque.
Jiggling back and forth isn't necessary, just relatively constant torque in either direction.
If you don't like doing that constantly or fairly often, yes you can use the scroll wheel or half tap the stalk fairly often.
If you don't like doing any of that too often, then uncover the camera and it will greatly increase the time interval between steering wheel mags.
If you don't like any of the above, then I guess you'll need to stop using it or wait until Tesla makes it fully autonomous. But first try the steady torque method, most people get used to it as others have said.