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Overcoming Porn Addiction: Steps Toward a Healthier Life.

Free yourself from addiction and develop positive sexual habits.

Is pornography starting to feel like it’s taking control of your life? While it's common for people to occasionally watch porn, for some, it can develop into an addiction that's difficult to break. The good news is that there are effective strategies to overcome a porn addiction, whether you choose to tackle it on your own or seek professional help. Read on to recognize the signs of a porn addiction and discover practical steps you can take to regain control and enhance your well-being today.

Dealing with Your Addiction on Your Own

1. Remove Pornography from Your Devices

The first and often most challenging step is to delete any pornographic content from your devices. Whether it's on your phone, computer, or tablet, clear out any files, videos, or bookmarks related to pornography. The harder it is to access, the easier it will be to resist temptation. [1]

Don’t forget about any physical materials as well. Discard old magazines, explicit calendars, or anything that might trigger the urge, ensuring you’re not surrounded by potential temptations.

2. Install Parental Controls on Your Devices

Adding parental controls to your phone and computer can help limit access to adult content. If you feel comfortable, consider confiding in someone you trust to set up the parental lock with a password. While this isn't a perfect solution, having an extra layer of protection can make it more difficult to access pornographic sites. [1]

If you're too shy to ask for help, you can use an app like TimePasscode. This app allows you to lock the parental control password for a set period of time, so even you won’t be able to bypass the controls until the timer runs out. This can be a great way to protect yourself from impulsive moments without needing to involve someone else.

3. Find Alternatives to Watching Porn

If you tend to watch porn out of boredom or because you have nothing else to do, it's important to replace that habit with something more engaging. Plan activities that you enjoy and can turn to whenever temptation strikes.[2] You could exercise, play video games, or even explore a new hobby that keeps you occupied and distracted.

Choose activities that genuinely interest you, rather than ones you find tedious. The more you replace porn with enjoyable and healthy alternatives, the easier it will be to break the habit.

4. Increase Quality Time with Friends and Family

Since porn is often consumed in solitude, spending more time with friends and family can help reduce your urge to watch it. By being around loved ones more frequently, you not only strengthen your relationships but also create fewer opportunities for porn use. Aim to connect with your loved ones at least a few times each week. [2]

If there’s someone you trust, consider sharing your struggles with them. Having a supportive person to hold you accountable can provide motivation and encouragement, making it easier to stay committed to your goals even during difficult times.

5. Recognize Your Triggers and Avoid Them

Take some time to identify what triggers your urge to watch porn. You may find that stress, fatigue, or loneliness often lead you to seek out adult content.[3] By recognizing these patterns, you can work on avoiding situations that provoke your desire to watch porn. Sometimes, simply acknowledging these triggers can help break the cycle of addiction.[1]

For example, if you tend to watch porn when you feel lonely, consider making plans to spend time with friends two to three times a week to combat that feeling. Alternatively, if sadness triggers your urge to watch porn, develop healthy coping strategies, such as journaling or engaging in a creative activity, to address those emotions constructively.

6. Manage Your Stress Levels

Many people turn to masturbation and pornography as a way to cope with stress. If you find yourself doing this, it’s important to explore alternative methods for reducing stress. Consider incorporating practices like meditation, deep breathing exercises, or yoga into your routine. By effectively lowering your stress levels, you can improve your overall well-being.[2]

Additionally, focus on self-care and engage in relaxing activities that you enjoy, such as reading a book or listening to music. These positive outlets can help you unwind and reduce the urge to seek out porn as a means of relief.

7. Address Any Underlying Mental Health Issues

For some individuals, excessive internet and pornography use serves as a form of self-soothing. Conditions such as stress, depression, and anxiety can contribute to this behavior. If you have a history of struggling with substance abuse, it’s possible that turning to the internet and pornography is a way of numbing your feelings, similar to how drugs or alcohol were used in the past.[4]

It's essential to confront these underlying issues by seeking healthier coping mechanisms for depression and anxiety. Consulting with a mental health professional is a proactive step that can help you develop a tailored plan to address your mental health needs effectively.

Professional Support

1. Consult a Therapist.

If your attempts to overcome your addiction on your own aren’t yielding results, consider reaching out to a professional. Therapists are trained to address addiction and can provide valuable support as you work to free yourself from pornography.[1]

Look for a therapist who specializes in sex addiction, general addiction, or both, as they will have the expertise to guide you through your recovery journey.

2. Join a Support Group

Numerous support groups are available for individuals dealing with sex and pornography addictions. You can find both online and local support groups where you can connect with others facing similar challenges. In these groups, you’ll have the opportunity to share your experiences, discuss your progress, and explore your goals for the future.[2]

Some national support groups you might consider include: Porn Addicts Anonymous, Substance Abuse and Mental Health Services Administration (SAMHSA), Sex Addicts Anonymous

3. Consider Medication if Recommended by a Professional.

Although there isn’t a specific medication for treating porn addiction, a therapist or psychiatrist may suggest medication to address underlying mental health conditions. If your porn addiction is linked to issues like depression, anxiety, or obsessive-compulsive disorder (OCD), it’s important to discuss a suitable treatment plan with a mental health professional. They can help determine if medication could be beneficial in your overall recovery process.[1]

Indicators of Porn Addiction

1. Experiencing Intense Shame or Guilt After Watching Porn.

Many individuals struggling with porn addiction often experience a recurring cycle: they feel a rush of excitement before and during their viewing, but immediately afterward, they are overwhelmed by feelings of shame or guilt. This cycle can persist for years and may even occur multiple times within a single day.[5]

2. Preoccupation with Pornography

You find yourself dedicating a significant amount of time to thinking about porn. When you're not watching, you're anticipating the next opportunity to indulge or even rearranging your schedule to accommodate your viewing habits. This behavior indicates a potentially unhealthy obsession with pornography.[2]

3. Feeling That Your Porn Use Is Out of Control

You may have recognized that your porn use has become problematic, but despite your awareness, you find it difficult to cut back or stop entirely. It can feel as though pornography is taking over your life, leaving you feeling powerless to change.[6]

Remember, you have the power to take control of your life. While it may seem that porn has a strong hold on you, ultimately, you are the one in charge.

4. Neglecting Responsibilities or Relationships for Pornography.

Are you skipping out on plans with friends to watch porn? Do you find yourself arriving late to work because you were consumed by your viewing habits? When porn begins to interfere with your daily responsibilities or personal relationships, it’s a clear sign that you may be relying on it too heavily.[1]

Additionally, excessive porn use can harm your romantic relationships.[5] It can lead to performance issues in the bedroom, potentially creating distance between you and your partner.

5. Negative Impact of Pornography on Your Life

If you notice that your porn use is having real-life consequences, such as declining grades in school or receiving warnings from your boss about your job performance, it’s a clear indication that your habit has become problematic. When your daily life is affected by your porn consumption, it’s a strong signal that you may be facing an addiction.[2]

Just like other forms of addiction, such as drugs or alcohol, porn addiction can significantly impact your behavior and life choices. While the treatment options may differ, the effects and struggles are quite similar.

1.  Cleveland ClinicSex Addiction, Hypersexuality and Compulsive Sexual Behavior. 
2.  Student Counseling Center, The University of Texas in Dallas Pornography Addiction 

3. Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFP. Clinical Therapist & Adjunct Professor. Expert Interview. 19 August 2020. 

4. Arash Emamzadeh New Research: 8 Common Reasons People Use Porn. 

5. Psyhology Today Porn Addiction. 

6. Robert Weiss PhD, LCSW What is Porn Addiction/Compulsivity?.