How To Quit Porn: Finding Treatment for Porn Addiction

By Jenni Jacobsen, LSW

When most people hear about addiction, they tend to think of drugs or alcohol. However, another type of addiction that can cause significant problems in a person’s life is porn addiction. If you believe that you or someone you love may be struggling with porn addiction, it’s helpful to learn the signs of this addiction and understand the ways it can be treated.

What Is Porn Addiction?

Porn addiction falls under the category of a behavioral addiction, but it is not a specific diagnosis in the Diagnostic and Statistical Manual of Mental Disorders (DSM). However, it could be classified as a hypersexual disorder, which is captured under the DSM diagnosis of “sexual disorder not otherwise specified.” 

Someone who has a porn addiction views porn with a high enough frequency that it results in dysfunction. For example, porn addiction may interfere with a person’s performance at work because they are spending so much time watching porn. 

What Are the Signs of Porn Addiction?

Porn addiction occurs when a person views porn excessively and experiences negative consequences as a result of their porn use. Someone who is struggling with a porn addiction will show some of these signs and symptoms:

• Neglecting important areas of life, such as work or family
• Being unable to reduce their porn viewing
• Giving up other interests or hobbies because of porn 
• Continuing to use porn despite consequences like relationships problems or psychological distress
• Feeling cravings for porn 
• Reliance on porn for sexual pleasure 

How Does Porn Addiction Start?

Porn addiction starts because of changes that occur in the brain with repeated porn use. Frequent porn viewing causes the brain to change in a way that leads to tolerance, so typical sexual behaviors and images are not as rewarding as they would normally be. As porn addiction progresses, an individual will view progressively more graphic pornography content in order to achieve the same level of sexual gratification. 

Over time, people become desensitized to the effects of porn; even though they may crave it, they find it less pleasurable when they watch it. This leads to a cycle where a person watches porn to try to fulfill their cravings, but they are never satisfied. Ultimately, they continue to seek out exciting pornography content in an attempt to satisfy their desires and achieve the same level of pleasure they enjoyed during the early stages of porn addiction. 

Porn Addiction Withdrawal 

Once a porn addiction develops, a person will also experience withdrawal symptoms when not viewing porn. During withdrawal, the pleasurable effects of porn wear off, and a person experiences negative emotions like anxiety, depression and irritability. To avoid these negative emotions, a person with an addiction will continue to seek out pornography. 

Effects of Porn Addiction

Repeated porn use can lead to porn addiction over time, which comes with numerous negative effects. For example, studies have shown that porn addiction is linked to sexual dysfunction and dissatisfaction, meaning it can interfere with sex within the context of a relationship. A person with a porn addiction may be unable to perform sexually with their partner, which can lead to dissatisfaction for both people in the relationship.

There are additional consequences associated with porn addiction in relationships. Research has found it often causes both partners to feel isolated, and it can ultimately lead to relationship breakdown. This occurs because a person with a porn addiction will spend an excessive amount of time viewing porn instead of developing intimacy with their partner. 

Pornography Effects on the Brain 

Beyond the fact that pornography can have a negative effect on relationships, it also has significant effects on the brain. Studies have found that excessive pornography use causes brain changes similar to those that occur with heroin addiction. A brain chemical called dopamine is responsible for many of pornography’s effects on the brain. 

When a person uses porn, the brain releases dopamine, which has a rewarding effect. Repeated porn use makes the brain more sensitive to dopamine over time, which causes a dopamine release when a person is exposed to cues linked to porn use. This leads a person to desire porn in a way that is similar to the cravings people experience with drug addiction. Scientists believe that brain changes in areas associated with reward can explain the development of porn addiction. 

How To Quit Porn 

If porn use has become excessive or is beginning to interfere with the health of your relationships, you may be interested in finding out how to quit porn. You may be able to stop on your own in some cases, but some people may need professional intervention to treat porn addiction.

Tips for Quitting Porn 

In the earlier stages of porn addiction, you may be able to use some self-help strategies to stop using porn. These tips include:

• Accept there is a problem: Accepting that porn has become a problem is the first step toward making changes. If you continue to deny the problem, you’re unlikely to make any changes. If you’re in a relationship, it can be helpful to discuss with your partner that you’d like to stop using porn. They can also help hold you accountable for your use of porn. 
• Exercise: Develop an exercise routine to boost your mood. If porn withdrawal symptoms are leading to negative moods, exercise can help you to cope with these symptoms and make it easier to stop using porn as a mood booster.
• Use distractions: Find things to distract you, like calling a friend or taking a walk, when you feel tempted to use porn. It may even be helpful to write down a list of things you can do when you experience a desire to use porn, as it allows you to have pre-planned activities to choose from. 
• Reduce stress: Sometimes, porn use can be a mechanism for coping with stress. It can be helpful to use stress-relieving techniques like yoga, meditation or other relaxing activities as healthier ways to destress. 
• Identify triggers: Think about the times when you are most triggered to use porn. Is it after a long day at work, or perhaps when you’ve had a disagreement with a loved one? Discover what your triggers are so you can be prepared to use a coping strategy when faced with one. 

When To Seek Porn Addiction Therapy

While you may sometimes be able to manage excessive porn use on your own, it may be necessary to seek treatment if you have developed a severe porn addiction. If you have attempted to stop porn use on your own but have been unable to do so, therapy can be helpful. An inability to stop using porn despite serious consequences, such as the loss of a romantic relationship, suggests that you are living with an addiction and would benefit from professional treatment.

Treatment Options for Porn Addiction

If you have been unable to stop using porn on your own, there are several formal treatment options available. The most common methods can include therapy, support groups and medications if co-occurring conditions are present.

Therapy 

Working with a therapist is an option if you are living with a porn addiction. In therapy sessions, you can learn how to identify and cope with triggers while working through any underlying psychological issues that have contributed to your porn addiction. Mindfulness-based therapy approaches have been identified as particularly beneficial for treating porn addiction. 

Support Groups

Porn addiction support groups can be helpful for those attempting to recover from excessive porn use. In a support group, you can learn from others who are coping with similar problems. Support groups also connect you with others who can hold you accountable for stopping porn use. 

Medication 

Medication may be useful for people who have a pornography addiction as well as a co-occurring mental health condition like depression. Case studies have shown that antidepressant medications, in combination with therapy, can be useful in individuals addicted to porn. 

Online Therapy for Pornography Addiction 

If you are looking for private, convenient treatment for porn addiction, online therapy is a suitable option. You can access a therapist from the comfort of home, so long as you have a reliable Internet connection and a device with a camera.

For those seeking online therapy for pornography addiction, the Nobu app is an invaluable resource. It is free to download for both Apple and Android phones, and it provides you with access to a variety of mental health resources, including lessons from mental health professionals, mindfulness training and goal-tracking tools. With a paid account, you can also schedule online sessions with a licensed therapist. Sign up for Nobu and download the app today to get started.