Porn addiction: What you can do about it

1. Find out if you’re really addicted

   We are all naturally sexual and need release from time to time. Watching porn on occasion is not necessarily a bad thing. But when it begins to put your work and relationships at risk, you have a problem.

2. Let go of your shame

   Shame is not a useful feeling when dealing with porn addiction. It can even become your worst enemy. If you’ve accepted your addiction, put your shame aside and seek help.

3. Make sure your addiction isn’t rooted in an actual health problem

   If you are absolutely unable to control your addiction to porn, you should find out if your addiction is rooted in real health issues. Drugs, alcohol and some mental health disorders, as well as hormonal imbalances, can lead to a hyperactive sex drive. You should speak with a doctor if you think this may be your problem.

4. Figure out what needs to change

   Once you accept your problem, you need to figure out what exactly you want to change. You may have to quit porn altogether, or you may be happy with simply altering how and when you watch porn.For instance, if the amount of time you spend watching porn is the issue, you may be able to solve the problem by lessening the amount of time you spend on porn. Or perhaps you might want to watch porn only on weekends, or just with your partner. Once you’ve figured out what you want to change, you then have to figure out the best way to integrate that change into your life.

5. Deal with the root causes

   If you want to kill the tree, don’t trim the branches, cut the root! Find out what is at the root of your porn addiction. Porn addiction is often born out of boredom – if you solve your boredom problem by spending more time engaging in other activities, the porn problem may vanish. Loneliness also tends to drive people to excessive porn use. To change that, spend more time with friends and family, or divert your energies into having romantic relationships.

6. Clean up your environment

   Environment is often a major factor when it comes to unhealthy relationships with pornography. Try spending more time with people who have a positive influence on you, and find hobbies and activities away from the computer. In the meantime, clear your hard drive of all potential distractions.

7. Expect that it will take time

   Unless your problem is very mild, it’s going to take time to fix. Don’t expect instant results, and then become discouraged when you fail. Be patient and persistent. It may help to tackle your addiction in stages, lessening your porn usage more and more over a period of time.

8. Deal with one transitory craving at a time

   A good way to combat your porn addiction is to deal with it one craving at a time. Whenever you feel a craving for porn, walk away from the TV/magazine/computer, close your eyes, take a deep breath, and remember what you feel like after a porn session. Remember the disappointment, shame or disgust, and channel your energy to something else.

9. Avoid negative reinforcements and triggers

   If you focus closely on your behaviour, you may find that you have certain triggers that lead you to view porn. It may be an alluring advertisement, or something as simple as coming home from work. Pay attention and figure out what you’re doing when the desire arises to view porn, then do your best to avoid those triggers or replace them with a different response, such as taking a shower or reading.

10. Seek more satisfying sex

    Porn addicts come in all shapes and sizes; many have partners. One way to kick a porn addiction is to make your sex life more satisfying, which can help pacify your urges to view porn. If your sex life is a stale routine, change things up – try new positions and new locations!

11. Get help

    If your attempts to break your addiction don’t work, you should consider consulting a professional to find out what other solutions may be available. A doctor or counselor may be able to help you find a solution, or at least refer you to someone who can.

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