Porn, Therapy, & Mental Health: Treatment Options To Overcome Addiction

If watching porn is negatively impacting your mental health, relationships, or sex life, you may be eager to quit but feel unsure of how to go about doing so. Figuring out how to stop doing something that has become an unhealthy part of your life can be very difficult, but therapy can help. In this article, we’ll discuss the signs of porn addiction, the cons of watching porn, and how to get help for porn addiction through therapy. Talk therapy such as cognitive behavioral therapy (CBT) or dialectical behavioral therapy (DBT) may be able to help people restructure the negative thinking patterns behind unhealthy behaviors like porn addiction. Keep reading to find out more about how porn addiction can be treated. 

Signs you may have an unhealthy relationship with porn

Pornography may have some potential benefits, according to researchers, such as improving sexual satisfaction or increasing self-acceptance of one’s sexual identity. However, watching pornography can be addictive and can also be linked to negative effects such as causing relationship problems, family tension, and increasing the likelihood of engaging in partnership abuse.

Do you want to quit watching porn? Know the signs of porn addiction

Here is a list of signs that you may have a negative relationship with porn:

• Using it as a coping skill for other mental disorders like anxiety, bipolar disorder, or depression
• Your satisfaction with your relationship or sex life has decreased 
• Loss of desire for your partner in committed relationships
• Watching pornography despite the consequences
• Prioritizing watching porn over other social activities you enjoy 
• Watching porn at work or school
• Watching porn instead of having sex with a partner 
• You feel guilt or shame after watching porn
• You have tried to quit porn before and relapsed.

Why you may benefit from quitting porn

A 2012 research study examined the effects that men’s pornography use had on their heterosexual female partner’s well-being. It found that women who saw their boyfriend’s pornography use as more problematic reported lower self-esteem, relationship quality, and sexual satisfaction. 

Quitting pornography may help you to have a more satisfying sex life with less sexual dysfunction. Too much pornography use can make it more difficult to experience sexual desire and can lead to a loss of interest in actual sex. Risky sexual behaviors may also be more prevalent as a result of frequent online pornography usage.  

Relationships can also be negatively impacted by the effects of porn addiction. Though not the same as sex addiction, porn addiction can become severe, interfering with daily life and work as well as sexual and romantic relationships. Deciding to quit pornography is a step that you do not have to take alone. Addiction treatment and therapy support groups can help. 

Porn, therapy, and mental health: Talk therapy for porn addiction

Cognitive behavioral therapy (CBT)

There are many different types of talk therapy available. Cognitive behavioral therapy (CBT) is one of the most popular forms of therapy because of its research-backed effectiveness. CBT focuses on the thought patterns behind maladaptive behaviors, so CBT for porn addiction would likely help the patient focus on becoming aware of the thoughts and feelings behind the urge to watch pornography. 

Acceptance and commitment therapy (ACT)

How online therapy can help if you want to quit watching porn

Research has also demonstrated the effectiveness of online therapy for a range of concerns, including addictive behaviors. For instance, one such study conducted a systematic review to examine the effectiveness of internet-based interventions in the management of addictive behaviors. It concluded that “Internet-based interventions are effective in achieving the desired positive behavioral change through reducing problematic behaviors”. 

Tips to help you quit watching porn

Quitting porn can feel challenging, but it's an achievable goal with the right approach. Developing healthy habits, addressing triggers, and creating a supportive environment can make the process easier. Small, consistent steps can lead to lasting change and improved mental well-being.

Best ways to quit watching porn, therapy options, and other strategies 

1. Decide to quit

The first step to quitting porn is deciding to quit. Not everyone who gives up porn does so because of an addiction. People may have ethical, religious, or moral concerns with pornography, or their partner may wish for them to stop. Whatever your reason is for quitting, make the conscious decision to quit and try to hold onto that. It may help to articulate your reason or reasons for quitting to help you stay motivated. 

2. Practice self-acceptance

3. Remove porn from your environment

4. Ask someone to hold you accountable

Because watching porn is a task that is usually done alone, quitting can be especially hard because of the lack of accountability. For some people, having an accountability partner can be very powerful in helping them to stick to their goals and be more successful. You may be able to find an accountability partner for porn addiction at a local support group, online, or from a trained therapist. 

5. Go to a support group

If you want to quit watching porn, you are not alone. As noted by the American Psychological Association (APA), one recent survey found that 9% of people who watch porn said they had tried to stop and were unsuccessful.  

6. Learn healthy coping skills

One way to help you quit an unwanted behavior is to try replacing it with a healthy one. When you have the urge to watch pornography, you can try to reflect on why you feel that way and then practice a healthy coping skill like meditation or exercise instead. Therapeutic stress-relief techniques like breathing exercises, meditation, and yoga can help to alleviate symptoms of stress and anxiety. 

7. Change your environment

8. Make a relapse prevention plan

Quitting pornography for good can require a good relapse prevention plan. A relapse prevention plan can be a list of things to do if you feel a relapse is likely to occur. Examples of relapse prevention include journaling, going for a walk, calling your therapist for a porn addiction counseling session, talking to your accountability partner, or attending a support group meeting. 

9. Reflect on your values

Some people decide to quit porn because their pornography consumption habits are not aligned with their values. Reflecting on your values throughout the recovery process can help you to be in alignment with your ideal self and avoid unwanted behaviors.