How to Stop a Porn Addiction
People can do nearly every action or indulgence to excess. Virtues and vices alike can go too far. We typically use terms like “abuse” and “addiction” to describe substance dependencies, like alcohol use disorder, but they can also apply to our behaviors.
Sexual proclivities are no different. Pornography consumption isn’t an issue for most people, but excessive use and addiction are real problems. Luckily, there are healthy ways to stop a porn addiction.
When Does it Become an Addiction?
Porn addiction, and indeed all behavioral addictions, can look an awful lot like substance addictions. They include intense cravings and sacrificing relationships and obligations for substance or behavior.
Some other identifiers of a porn addiction look like this:
- Constant and intrusive thoughts about porn or watching it
- Watching porn in inappropriate places, like work or in public
- Feelings of guilt and shame after watching porn
- Hiding porn consumption from your partner
- Lacking desire for sex or not being able to perform sexually without involving porn.
- Building a “tolerance” to porn
Of course, you don’t have to check every box to change. And you don’t need to believe you have a “full-blown” addiction to feel like your porn use is causing problems for you. You can still learn how to curb your usage.
Behavioral Addictions
Most behavioral addictions resemble substance addictions and cause people to act similarly. However, not all receive an “addiction” diagnosis.
The Diagnostic and Statistical Manual of Mental Health Disorders (DSM-V) doesn’t classify porn addiction as a mental health disorder, primarily because of the lack of studies about it.
How Does This Addiction Develop?
Porn addiction isn’t automatic for someone who watches it. Like every type of addiction, it comes down to some risk factors with heavy correlations.
- Biology—Some people are predisposed to having addictive personalities due to genetics or brain structure and chemistry.
- Unresolved conflict or trauma—Someone might turn to porn as an escape
- Unhealthy Views on Sex—Due to trauma, culture, or upbringing
There is evidence that masturbation causes a release of the same “happiness hormones” that chemical substances do. It makes sense that someone with porn addiction will use it to chase that elated feeling. However, some people with a porn addictions don't necessarily masturbate every time they watch pornography.
The First Step: Acknowledging That There’s a Problem
Once again, seek help when you aren’t satisfied with your quality of life due to porn. Because of the stigma surrounding it, it can be challenging to talk about, and the shameful feelings of it might be more associated with that stigma than your behavior.
No matter the threshold, saying you have a problem is always the first step. Despite porn addiction not being labeled a mental health disorder, it acts the same way and can feel out of control. But you can gain control after the decision to stop your porn addiction.
How to Overcome a Porn Addiction
You can do several things on your own to overcome your addiction. You have to be consistent, and you might backtrack a few times. But it’s still possible.
Block Pornography on Your Devices
Some have theorized that ready access to porn has increased porn addiction rates. It undeniably is easy for someone who is addicted to access it. Putting blockers on your phone certainly isn’t a bomb-proof solution, but it forces you to make more of a conscious decision to watch it. They’ll create a roadblock that might give you enough time to begin other coping mechanisms.
Identify Triggers
A trigger might be a particular situation or thought, or it can seem habitual and ritualistic. Keep track of when you feel the urge to watch porn and masturbate. If possible, avoid those triggers, or create new rituals as a replacement.
Replace it with Healthy Behaviors
Either proactive or reactive new, healthy behaviors can curb urges and intrusive thoughts over time. Staying busy with hobbies, spending time with friends and family, or exercising all help you overcome porn addiction. At first, they might serve as distractions, but eventually, they’ll find a healthy place in your routine instead of porn.
Use a Support System
We know admitting a porn addiction can be hard to discuss, but support from people you trust makes a huge difference in recovery. You can ask those you love to keep you accountable—maybe a close friend or partner.
Also, seek support groups. Talking to peers will bring a fresh perspective and inspiration.
Treating Porn Addiction
You can perform these at-home coping mechanisms independently, but the most effective way to combat porn addiction is to use them in tandem with professional treatment. Often, porn addiction accompanies another addiction or mental health disorder.
CBT
Cognitive behavioral therapy is one of the most tried-and-true methods of talk therapy. It teaches clients to connect thoughts, feelings, and behaviors and encourages them how changing one will, in turn, change the other two.
Group Therapy
Group therapy can act like a more structured support group. It’s a safe space to put coping strategies into practice. While the therapist is there to guide and educate, peer support in recovery creates a safe environment to be more honest.
Behavioral Addiction Treatment at Sequoia
Our therapists here at Sequoia Behavioral Health understand that addiction often is more than just the behavior. We’ll help you not only cope with symptoms, but we’ll treat all ailments associated with it.
Reach out today for a consultation. We intend our inpatient facility to feel like home so you can recover in a peaceful, safe environment. Take back your life today.