If you watch porn, it can become an addiction.Below are some things you can do to find out if you have a problem, ways to understand it, and tips for changing your habits so that you don't have as much temptation.Responsible adults and mental health professionals are great resources for overcoming a problem with pornography.
Step 1: List your symptoms.
Is your use of porn normal?You cannot stop watching porn or doing behaviors associated with it despite attempting to leave them behind.If you are asked to stop using porn, you feel angry.You don't tell your family or friends about your porn use.You feel like you have a double life because of your porn use.Despite the negative consequences, you still view porn.You have lost track of time because of porn use.
Step 2: The effects of porn addiction aren't examined.
Learning what could be at stake will help you understand what you're going through.It can be easy to think that you don't have a problem because everyone watches porn.The real dangers of porn addiction include broken or troubled intimate relationships, feelings of shame and/or guilt, and high risk of engaging in dangerous or unhealthy sexual activity.
Step 3: It's a good idea to not beat yourself up.
Because the addiction involves lewd material, you may be tempted to think of yourself as immoral, perverted, or morally wrong for having ever developed the problem in the first place.Adding blame and guilt will make it harder to resist temptation and throw yourself into other activities.It's difficult to give up porn because pinching yourself every time you look at it will create a forbidden fruit effect.Negative associations with sexuality can make getting to the root of the porn addiction more difficult.
Step 4: You can learn your Triggers.
Triggers are things that make you want to watch porn.It could be a pop-up ad of a scantily clad actor or a moment in your routine where you get ready to sleep.You will learn when to ramp up your efforts not to watch if you know your triggers.It is possible to replace watching with something that will distract you until the urge goes away on its own.If you see an ad that makes you want to watch porn, play a round of your favorite video game instead.You can replace porn with a less harmful habit if you don't want to.It's possible that you don't need to replace porn watching with the same behavior every time.It is very important to divert yourself in moments of temptation when you are trying to kick the habit.You may want to avoid them completely.It could make the initial decrease easier.It is important that you do not spend so much time avoiding certain music or friends that get you in the mood to watch.If you try to let them come back into your life after avoiding them, you run the risk of relapsing into porn use.
Step 5: Slowly decrease use for a while.
If you want to stop "cold turkey", you might consider easing yourself into less or no porn use.If you want to stop watching altogether or become a more moderate viewer, make goals for certain periods of time.You will only have to deal with small behavioral challenges at a comfortable pace if you do this.Say you want to only watch 3 times per week.It's possible to cut your use down to once a day at times when you most want to watch.
Step 6: Don't use your sources.
You can remove temptation to watch more often than you want.It is possible to cut off access to the majority of sources of pornography.If you like to watch porn on DVDs, you can use a pen or paperclip to scratch them up.If you use magazines, shred individual pages and put them in a recycle bin.If you want to limit the sites you can open on the internet, try using a browser extension.StayFocusd and Net Nanny are internet censors that act like parental controls, so if you choose to, you can block websites altogether.They watch the time you spend on certain websites.You can block your frequently visited sites by editing your hosts file on a Windows system.
Step 7: Make sure your environment is straight.
porn use becomes more difficult and less of a temptation if your environment is set up so that it is.If you also watch on that device, start with your computer or phone.There are a lot of pornographic ads and pop-ups on your computer if you don't clean it up.You should remove any files you have stored.If you can eliminate the privacy that encourages you to watch, then you should.As you are getting used to less porn, this may be a temporary measure.If you let your family know that you are trying to limit your time in your room, they will understand.Don't be with friends who encourage use of porn.
Step 8: Track how you are doing.
Give yourself enough acknowledgement and praise to feel supported during difficult times.Since overcoming addiction takes a lot of time, effort, and usually slip-ups, getting an objective look at how far you've come will stop you from beating yourself up over moments of struggle.The same browser extension that you use to control access to porn can be used to monitor your usage.Track your use of DVD and print media by marking it in a schedule or calendar.
Step 9: Take your attention elsewhere.
You can replace time you spend watching porn with a new habit or hobby.If you let the time you spend watching porn stay empty, it will be much harder to resist the temptation to watch.You have always wanted to take up an art or team sport.Whether it's reading, volunteering, or contributing to your life in other ways, you could spend your time on self-improvement.It's something that you can talk a lot about when choosing an activity.Do something that you're proud to tell your parents and friends about, like getting into shape or learning how to play an instrument.It's helpful to get a bike if you don't drive.This will allow you to leave the house and do other things.
Step 10: Reunite with people you already know.
It's a good idea to do your new hobbies and activities with people you enjoy being around.You will be held accountable for sticking with the activity, not to mention the chance to bond with others over new things.porn will become less of a draw when you are connected to people who feed you and remember that there are other ways to spend time.
Step 11: Consider therapy
You can get additional tools from a mental health professional.If you decide to see a therapist, you won't be scolded or judged for having a problem.If you are honest about your problem, your therapist will be able to help you.Therapy can give you a chance to deal with pain from your past that may be contributing to the root cause of your addiction.
Step 12: Ask for help from family.
Asking for help with an addiction can be embarrassing.Asking for help shows that you can spot and solve problems in your life.If you want to avoid describing why you need help, ask to be referred to a therapist by saying something vague, like "I feel disconnected from everyone"You can ask your school counselor or trusted adult if you don't feel comfortable asking your parents.
Step 13: If your addiction shows a health issue, talk to your therapist or doctor.
In some cases, an addiction to pornography can be the result of a hormone imbalance.You could have an underlying problem that a doctor can help you diagnose if you feel like your compulsion to use is unaffected by all the steps you have taken to recover.
Step 14: There are teen focused peer groups.
Many other teens deal with porn addictions, and joining a support group will help you realize that you are not alone.The secret of porn addiction is one of the factors that keep the problem going strong.A group will help you to be accountable for your goals and will give you a place to share stories.Sex and Love Addicts Anonymous is a group that welcomes people with pornography addictions.You can join online groups if you can't attend in person.
Step 15: Relapsings should be handled delicately.
If you watch porn over and above the limits you set for yourself, it's understandable to be disappointed.It is possible that a relapse is a sign that you need to make more serious lifestyle changes to fight off the addiction.You don't want to spiral into excessive watching because of how unsuccessful you feel after having relapsed.For example, if you try to look at porn on the Internet but then quickly turn it off, it's a sign of progress.Strong ability to bounce back from a relapse by using the methods listed here and suggested by your therapist.