Tips For Managing Porn Withdrawal

Pornography by itself may not be unhealthy or addictive, as some people watch this form of entertainment occasionally for fun. You might have used porn as an aid to get turned on in the past. However, for some people, pornography becomes a lifestyle that can be challenging to escape. 

Pornography addiction is a behavioral addiction that can seem uncontrollable to those impacted. If you believe porn controls your life or have started craving porn in unhealthy situations, you might be experiencing an addiction. There are a few steps you can take to reduce the impacts of this symptom and find support, starting with educating yourself on how to cope with porn withdrawal. 

How to cope with withdrawal from pornography consumption 

One challenge of attempting to move forward from porn addiction for some people is withdrawal symptoms. The withdrawal process may not be significantly different from withdrawing from substance addiction. An individual stopping porn usage may struggle with frequent cravings and significant life changes. You may try to use various methods to manage the withdrawal symptoms but worry that you may relapse. In these cases, you can use a few techniques to healthily cope with withdrawal without relapsing.  

If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources.

Exercise

When you are bored or lack stimulation, it may be challenging to avoid your urges. Porn withdrawal symptoms can sometimes be extreme, so it may be beneficial to distract yourself from thoughts that might incite the urge to watch porn. 

One way to spend your time is to exercise. Exercising can improve your physical state and offer mental health benefits. Studies show that regular exercise can lead to benefits like an improved mood, better sleep, stress relief, and increased energy.

Some people use pornography and masturbation to relieve stress. Over time, a porn habit can turn into an addiction. Exercise could become a new go-to method for stress relief and is not associated with mental health risks. Exercising can improve your health, self-confidence, and well-being while distracting yourself from distressing urges. 

Meaningful relationships

A porn addiction can prevent people from forming meaningful romantic relationships with others. If your porn addiction has put you in a position where you struggle to enjoy true romance with another person, there are a few ways you might focus more on relationships to cope with withdrawal. 

Try focusing on building a relationship that increases your self-confidence and self-appreciation. If you’re ready for a relationship and are not already dating or married, consider going on dates with others and looking for a close connection. You can also make friends by joining clubs, support groups, or local volunteer organizations.   

It can be unhealthy to try to replace a porn addiction with a sex addiction. A meaningful relationship with someone can be built on more than sex to succeed. Sex can be a beneficial part of a relationship, but developing deeper connections with romantic partners could help you get more out of your experiences with others.  

If you believe your porn addiction makes you unready for a relationship, you can also choose to work with a professional before you start making new connections. If your porn addiction accompanies a love or sex addiction, consider talking to a sex therapist about coping techniques for withdrawal from all three areas. 

Hobbies 

Finding a hobby you can spend a significant amount of time on may help you distract yourself from distressing thoughts. For some, dealing with withdrawal symptoms is about finding new ways to spend your time instead of focusing on what you aren’t “supposed” to do. An engaging hobby, like building furniture, may keep your mind off porn for a few hours, which can be a positive start. 

The hobby you pick may depend on your tastes and values. For example, you could try learning a musical instrument or signing up for a martial arts class. These hobbies can take up your time and give you a sense of purpose and well-being. A hobby can involve learning a skill or can be an entertaining activity you enjoy alone or in a group. 

Socializing

Socializing might help you cope with porn withdrawal. Some people might experience worsening symptoms when they’re alone because porn consumption is often a solitary activity. If you spend significant amounts of time alone, you might be tempted to partake in your addiction. For example, your phone or computer might be nearby. 

You can avoid situations that tempt you by spending more time with others. Spending time with others gives you less time to think about porn, and your withdrawal symptoms might be less severe since you’re enjoying time with people you love or care about. 

Consider using them as a support system if you are close with these individuals. They may offer empathy, guidance, and advice if you can be open about your struggles with your social circle. However, if your porn addiction seems too embarrassing to admit, allow your social moments to be a distraction, and consider talking to a professional about the embarrassing parts. Humans are social creatures, so ensuring a social support system may drastically increase your chances of recovery. 

Professional support 

It’s often advisable to seek professional help for porn or sex addiction. Some people get so addicted to porn that they try to watch porn at inopportune times. For instance, some people might try to watch porn while at work, which could cause them to get fired or make their coworkers uncomfortable. If your habit feels out of control or you don’t know how to stop, a professional can offer a non-judgmental space to practice healthier habits. 

Withdrawal symptoms might seem more potent than usual urges to seek out pornography. If professionals assist you, staying on the right path may become more manageable. You can speak with a therapist regularly, and it’s possible to reach out to the therapist when experiencing extreme withdrawal symptoms. In addition, if you’re embarrassed about seeking in-person care, you can try an online therapy platform like BetterHelp for more discreet support. 

Online therapy allows individuals struggling with challenges like addiction to choose between phone, video, or live chat sessions with their therapist. In addition, you may be able to find online therapy support groups led by professionals to talk to others experiencing similar challenges. Studies also back up the effectiveness of internet-based programs. For example, one study on online chat therapy found that clients achieved reduced symptoms and found the internet-based method as effective as in-person therapy.