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How to Watch Less Porn

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It's no longer something that nobody can admit to doing: in fact, according to Recovery Village, problematic porn use affects between 5 and 8 percent of adults. This means that if you're struggling with a porn addiction, you're far from alone. While most people who watch porn do so without any negative consequences, some people find it difficult to control their use, and it can begin to interfere with their daily lives.

Let's be honest, the first step is admitting that you have a problem. If you're finding that you're spending more time watching porn than you'd like, or that it's impacting your life in a negative way, then it's time to take action. By acknowledging that you have a problem, you're taking the first step towards overcoming it. So if you're struggling to cut back on your porn use, here are some tips to help.

What is Porn Addiction?

You can become addicted to nearly anything that provides you with a sense of pleasure, and porn is no different. While there's no one-size-fits-all definition of porn addiction, it can be generally described as an uncontrollable urge to view sexual images or videos despite the negative consequences. This could manifest itself in different ways, such as spending large amounts of time watching porn, thinking about it constantly, or feeling unable to control your urge to view it.

While it's normal to view porn occasionally, it becomes a problem when it begins to interfere with your life. If you're finding that you're neglecting your work, social life, or other important obligations in order to watch porn, it's time to take action.

Porn addiction can even effect your relationships, as it can lead to secrecy, isolation, and dependence on the type of sexual gratification that you can only get from watching porn. If you're in a relationship, you may even find that you're more interested in viewing porn than being intimate with your partner. This can obviously lead to a lot of tension and conflict in your relationship.

How Can Porn Addiction Impact Your Life?

Porn addiction can have a number of negative consequences, both for the individual and for their loved ones. It can lead to problems with erectile dysfunction, as well as decreased interest in sex with a partner. It can also cause relationship difficulties, as well as feelings of shame, guilt, and low self-esteem. In extreme cases, it can even lead to job loss or financial problems.

With the rise of easy to obtain internet porn, some people find that they are struggling to control their use. It may impact their financial situation if they are spending money on paid sites, or they may find that they are neglecting their work or studies in order to watch porn.  The important thing to remember is that if you're struggling to control your use, it's not something to be ashamed of. Help is available, and you can overcome this problem.

Like all addictions, the sense of pleasure from dopamine and other neurotransmitters is what makes it so difficult to break the cycle. When you watch porn, your brain releases these chemicals, which makes you feel good. The problem is that the more you watch, the more you need to get the same effect. This can lead to people feeling like they're trapped in a never-ending cycle of addiction.

That's where the tips below come in. By following these tips, you can break the cycle of addiction and take back control of your life.

How to Break a Porn Addiction

The first step is to admit that you have a problem. This can be difficult, but it's essential if you want to overcome your addiction. Once you've done this, you can start to take steps to change your behavior.

1. Set Some Ground Rules

The first step is to set some ground rules for yourself. This might mean only watching porn on certain days of the week, or setting a time limit for how long you can watch it for. It's important to be realistic with your goals, and to start with small changes. Remember that you're not trying to give up porn altogether, you're just trying to cut back on your use. Going "cold turkey" is often not realistic, and can lead to feelings of frustration and failure.

So, set some ground rules and stick to them. If you find yourself breaking your rules, don't be too hard on yourself. Just try again the next day. The only way that you can fail is if you don't try again.

2. Find a Distraction

When you feel the urge to watch porn, try to find a distraction. This might mean going for a walk, reading a book, or talking to a friend. The important thing is to find something that will take your mind off of your urge. If you can't find a distraction, then try to ride out the urge. It will eventually pass, and you'll feel better for having resisted.

A simple trick of the mind would be to tell yourself, "I will revisit this urge in 10 minutes after I've started doing something else. If the urge is still there, then I will try to satisfy it with a different distraction." This way, you're not denying yourself the urge, you're just postponing it. And often, by the time 10 minutes have passed, the urge will have passed as well.

3. Avoid Triggers

Another way to reduce your urge to watch porn is to avoid triggers. Triggers are anything that makes you want to watch porn. This might be certain websites, times of day, or even certain types of videos. If you can identify your triggers, then you can avoid them. This will make it much easier to resist the urge to watch porn.

Triggers can be as small as people you follow on Instagram, or as big as your favorite porn website that may be bookmarked on your computer. Once you know what they are, take active steps to avoid them. This might mean unfollowing certain people on social media, or deleting your bookmarks. Whatever it takes to avoid your triggers, do it.

4. Join a Group or Forum

There are many groups and forums online that can help you to overcome your addiction. These are often full of people who are going through the same thing as you, and can offer support and advice. You might even find some friends in these groups who can help you to stay on track. Just be sure to not share personal information with anyone that you don't know and trust.

5. Seek Professional Help

If you find that you can't overcome your addiction on your own, then it might be time to seek professional help. This could be in the form of therapy, or a 12-step program. Whatever route you choose, professional help can be vital in overcoming your addiction.

The Bottom Line

Porn addiction is real, valid, and very difficult to overcome. But it is possible. Just remember to be patient with yourself, and to take things one day at a time. If you mess up by watching porn, simply try again the next day. The important thing is that you don't give up, as that is the only way that you can truly fail and remain addicted.

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This blog post is for educational purposes only and does not constitute medical or other professional advice. Your specific circumstances should be discussed with a healthcare provider. All statements of opinion represent the writers' judgement at the time of publication and are subject to change. Phoenix and its affiliates provide no express or implied endorsements of third parties or their advice, opinions, information, products, or services.

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