Approximately 40 million people regularly view pornography in the United States, and the ease of access has made addiction more common in recent years. Like substance use or gambling addiction, pornography addiction can turn your life upside down, affecting your mental health, productivity and relationships. Thankfully, there are several ways to rein in unhealthy behavior and regain control of your life.
By understanding the causes or triggers of your porn addiction, you can manage them, improve your mental health and cultivate thriving relationships.
Understanding the Causes of Porn Addiction
Several factors can influence the development of a porn addiction.
- Biological responses: Porn use reduces gray matter in the brain’s prefrontal cortex, the region involved in decision-making and self-control. Too much porn can also trigger the release of unnaturally high levels of dopamine, harming the brain’s reward system and making it unresponsive to natural sources of pleasure. Overreliance makes it more challenging to quit porn fast.
- Psychological triggers: Regularly consuming porn and developing an addiction can result from triggers like stress, loneliness or boredom. You may feel the urge to view it in times of distress to ease uncomfortable feelings.
- Societal influences: Some studies have revealed a negative stigma in male friend circles associated with not watching pornography or societal expectations that men “need” porn when they are not in a relationship, which can pressure you to consume more porn. Pornography is readily accessible on smartphones and computers, contributing to increased consumption.
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How to Stop Watching Porn
There isn’t one easy way to quit porn. Instead, it takes trial and error to learn which coping skills work best for you. Start realistically by setting achievable milestones and seek counseling to beat porn addiction. A mental health professional can help you prevent the adverse effects porn addiction can have on your life.
Here are six ways to beat porn addiction and empower yourself.
1. Install Barriers to Porn Access
One of the best ways to avoid porn addiction triggers is by changing permissions on your devices. You can also download apps that limit your screen time or lock your technology away for a set time daily. These barriers can give you more distance or time to make a choice. Start slowly, and you’ll notice the gradual successes that can motivate your recovery.
2. Use Positive Distractions
While some may view porn as a way to unwind or deal with stress and other uncomfortable feelings, porn addiction can lead to even more mental health difficulties in the long run, including depression, anxiety, self-isolation and low self-esteem, similar to the effects of other types of addictions.
When you feel the urge to watch porn, use a healthy coping technique to avoid the trigger and change its trajectory. Try any healthy activity that holds your attention, such as listening to music, watching a movie, creating art or exercising. Over time, you might notice yourself turning to these hobbies instead.
3. Practice Mindfulness
Mindfulness is a beneficial tool for addiction recovery because it allows you to notice what’s happening inside you rather than avoiding or distracting yourself. While healthy coping techniques and distractions are essential during urges or cravings, mindfulness can promote general awareness and help you regulate your emotions in the long run.
To practice mindfulness, notice the thoughts and feelings associated with your desire to watch porn. Paying close attention to your mind and body can put you more in control and equip you to combat addiction.
4. Try Urge Surfing
Urge surfing is a technique you can practice independently or with a professional’s help. It involves classifying the level of your compulsion on a scale of one to 10. If you can sit quietly and observe the craving without immediately acting on it, it will gradually diminish.
Instant gratification fuels addiction, allowing unhealthy behavior to continue. You can retrain your brain by practicing patience and not following through on every desire you have.
5. Stay Active
Exercise is one of the top ways to stop porn addiction and achieve long-term recovery. Studies specifically reveal the benefits of exercise in reducing stress, a common addiction trigger. A challenging workout also triggers the release of feel-good endorphins in your brain, making it a healthier alternative to porn.
Addiction causes a loss of interest in previously enjoyable activities. As you begin healing, try reintroducing fun and wholesome hobbies back into your life, whether it’s visiting your favorite park, reading a good book or seeing a movie with friends.
6. Create Supportive Conditions to Succeed
Relapse is part of recovery for many people. Rather than viewing it as a sign of failure, see it as an opportunity for growth. Approach your setbacks with self-compassion. Additionally, you can prevent or overcome relapse by creating an environment that sets you up for success.
Conquer the isolation and shame associated with addiction by turning to a trusted friend or family member when you feel you might relapse. Online communities and mental health professionals can also offer empathy and encouragement. Rely on a trained therapist to manage setbacks, build personalized coping strategies and keep you moving in a positive direction.
Struggling With Porn Addiction? Get Professional Help
Overcoming porn addiction takes commitment, support and self-reflection. You can stop watching pornography and create a healthier, happier lifestyle by using these strategies and seeking professional help from Taylor Counseling.
Whether you would benefit from support groups, accountability partners or therapy, we’ve got your back. Our affordable, accessible services include sex and porn addiction counseling. Schedule your appointment today to get started.
