How To Stop Watching Porn

Studies have shown that 11% of men and 3% of women in the United States self-reported that they are addicted to pornography. With the prevalence of this compulsive behavior on the rise, more people are looking for ways to break free from its grasp. Sexually explicit content is more accessible than ever, and what begins as a seemingly innocent viewing session can quickly spiral into an unhealthy habit with detrimental life consequences.

Many people may use porn as an unhealthy coping mechanism for stress or as a substitute for real intimacy. Stopping porn addiction in its tracks is no easy feat, but it’s crucial for building healthy relationships, mental stability, and improving overall quality of life. Luckily, there are several practical strategies people battling this addiction can employ to increase their chances of long-term recovery.

Strategies To Stop Watching Porn

Below are some of the actionable steps you or a loved one can take to address a problematic porn viewing habit and its underlying causes.

Acknowledge That Your Porn Habit Is An Issue

The first step toward recovery is recognizing and accepting that porn consumption has become a negative factor in your life. Understanding why quitting is beneficial creates a strong motivation to not watch porn when the temptation arises.

Limit Your Access To Pornography

Creating barriers between pornographic content and yourself may help reduce the likelihood of relapse. This can be done by deleting all pornographic content from devices, installing filters or blocking software on devices, and enlisting a friend to create the passwords so the safeguards cannot be bypassed. Moments of weakness will arise, but obstacles to viewing porn may help negate a strong urge to watch it.

Consider A Brief Abstinence From Masturbation

While there is nothing inherently wrong with masturbation itself, people with porn addictions may only be able to associate masturbing with watching porn, at least initially. When attempting to quit compulsive porn watching, an abstinence from both pornographic content and the act of masturbating can help the brain rewire itself.

Identify Triggers

An awareness to what prompts the desire to watch porn is important for developing prevention strategies. Common triggers to consume sexual content may include boredom, loneliness, stress, anxiety, anger, or low self-esteem. When triggers are identifiable, people can create coping mechanisms and avoid situations that may lead to relapse.

Build A Support System

Recovery is far more achievable when there are people around who can understand and empathize with what it’s like to live with an addiction. A support group dedicated to overcoming compulsive porn watching such as Sex Addicts Anonymous or the NoFap online community can connect people facing similar challenges.

Replace Watching Porn With A Hobby

Substituting porn consumption with a healthier activity creates new neural pathways and positive habits. This may include exercise, meditation, reading, creative outlets, or learning a new skill. Not only will a new activity help with occupying the time once spent watching porn, but it will provide natural dopamine through healthier means.

Find An Accountability Buddy

An accountability partner is someone available for you to check in with and who provides support, especially during moments of weakness. An accountability buddy will not be judgmental about your addiction. Instead, they will be firm in their expectations and encourage progress.

Seek Professional Help

Many people benefit from professional help to address underlying issues related to porn addiction and provide guidance on recovery. Therapists specializing in addiction, particularly people trained in cognitive behavioral therapy (CBT), can identify root causes and develop a treatment plan that works for you.

Show Compassion For Yourself

It’s not helpful to be hard on yourself when you fall off the wagon and relapse. Instead of harsh self-criticism, practice self-compassion and view it as a chance to learn about your triggers. You can then adjust your strategy accordingly and recommit to recovery.

Benefits Of Quitting Watching Porn

Several positive changes may take place once porn addiction is addressed in your life. The following are some of the positive changes that may occur in the short and long term.

Benefits may include:

• improved relationships
• better mental health
• increased productivity at work or home
• healthier sexuality
• increased concentration
• greater self-esteem
• more energy
• improved sexual function

Reaping many of these benefits may take time, but with persistence and support, you can greatly improve your quality of life.

Recognizing The Signs And Symptoms Of Porn Addiction

Signs and symptoms of porn addiction will vary from person to person, understanding the indicators of problematic porn use will help people realize when they have an unhealthy relationship to pornography.

Signs and symptoms may include:

• uncontrollable urges to watch porn regardless of time or place
• spending an increasing amount of time consuming pornographic content
• attempting to stop but failing
• experiencing withdrawal symptoms such as irritability, anxiety, or depression when unable to watch porn
• neglecting responsibilities at school, home, or work to watch porn
• relationship strain due to porn viewing
• difficulty enjoying real-life sexual experiences
• feeling shame or guilt after a viewing session
• continuing to watch porn even as negative consequences mount

Recognizing these signs is the first step toward getting the help needed to recover. If you’re concerned about possibly facing a porn addiction, talk to a behavioral health professional for more guidance.

Treatment Options For Porn Addiction

There are several treatment services available for people seeking help with porn addiction. Additionally, residential treatment for porn addiction is available.

Treatment options include:

• cognitive behavioral therapy (CBT) to help identify negative thought patterns related to porn use
• acceptance and commitment therapy (ACT) helps focus on accepting urges with committing to behavior change
• group therapy offers support from the community from people with similar challenges
• couples therapy can address relationship issues that either contributed to or resulted from porn addiction
• medications to help manage underlying mental health conditions such as anxiety or depression
• dual diagnosis treatment for co-occurring mental health disorders that may be underlying addiction
• mindfulness practices can help build awareness of triggers and impulses without immediately acting on them
• 12-step programs such as Sex Addicts Anonymous or Porn Addicts Anonymous can provide a path to recovery
• holistic therapies that may include exercise, nutrition, yoga, meditation, and other stress management techniques

The right treatment plan may involve trying many different methods and combining several strategies to find an approach that works for you.

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Written by the Addiction Resource Editorial Staff