How to Stop Watching Porn: 6 Benefits & How-To

For many people, consuming pornography can be a daily occurrence which, for many, can also result in concerns like low self-esteem, marital problems, and even sexual dysfunction. You can take this test to assess your level of impact from porn.

Fortunately, there are several advantages to limiting or quitting porn consumption, which might make it simpler to make this crucial decision. In this post, we'll examine four research studies that examine the effects of porn consumption and list six advantages that individuals who can abstain typically enjoy. Additionally, I’ll discuss the ever-important step of HOW to begin the process of stopping.

An increasing amount of evidence points to a number of advantages of reducing or quitting porn use, including enhancements in interpersonal relationships, self-esteem, concentration and productivity, physical and mental health, and a stronger feeling of purpose and fulfillment.

According to a study published in JAMA Psychiatry, males who watched more porn had reduced gray matter volume in the parts of their brains associated with motivation and reward processing, as well as poorer sex reactivity with their partners. (Gallinat, J.; Kühn, S. (2014). Brain anatomy and functional connections related with pornography consumption: The brain on porn. 71(7), 827-834. JAMA Psychiatry.)

Another study, which was published in the journal Sexual Addiction & Compulsivity, discovered that people who watched pornography more regularly had more relationship issues, such as more disputes over the practice, as well as less intimacy and sexual fulfillment. (Vohs, K.D.; Baumeister, R.F. (Eds.). (2007). Psychology of self-regulation: Cognitive, emotional, and motivational processes. Guilford Press, New York, NY.)

A review article in the International Journal of Sexual Health suggested that pornography may be associated with the development of sexual dysfunctions and that abstaining from pornography consumption may lead to an improvement in sexual dysfunctions.

According to a study published in the journal CNS Spectrums, frequent exposure to pornography may be linked to reduced gray matter volume in the parts of the brain responsible for making decisions and processing emotions. This finding raises the possibility that frequent exposure to pornography may alter brain structure and cognitive function.

It's critical to keep in mind that this is a complicated subject, and additional research is required to fully grasp both the potential problems of excessive use and potential addiction to porn as well as the potential benefits of decreased porn use. Here’s another post discussing why porn is so addictive, in particular.

Below are six benefits often seen as a result of decreased porn use.

Increased Self-Esteem

Watching pornography frequently causes feelings of guilt, despair, or humiliation, and over time, it may even cause thoughts of worthlessness. By giving up porn, you can restore your self-esteem and confidence without the damaging effects of porn. This might be especially beneficial if you have had traumatic experiences in the past or believe that watching porn has harmed your mental health.

Enhanced Interactions

Because it encourages unrealistic ideals for physical appearance, sexual performance, and interpersonal dynamics, pornography can have a detrimental effect on intimate relationships. When you stop watching porn, you are more likely to concentrate on developing deep relationships with other people rather than relying on the flimsy dreams produced by porn. By doing this, you can strengthen current connections and inspire more wholesome ones in the future.

Higher Concentration and Productivity

Because it removes the temptation from your life, giving up pornography frequently results in an improvement in productivity. You might discover that you have more energy for activities like working out or even beginning new hobbies that will enhance your life in other ways if you spend less time watching pornography. Additionally, some people discover that when they stop watching porn, they sleep better since they aren't disturbed by intense material right before bed.

Improved Sex Performance

Due to desensitization brought on by prolonged exposure to excessive pornographic material, excessive pornography viewing has been linked to erectile dysfunction, early ejaculation, and other physical problems during sex. These problems might diminish or vanish if you quit watching porn, which would improve your sexual performance all around.

Higher Self-Control

By giving up porn, you can gain more control over your actions, which can lower your stress levels and make it simpler for you to do daily or weekly obligations like work and schoolwork. Quitting porn is a crucial step towards developing stronger self-control in general since it makes it simpler for you to reject temptations that could ultimately hinder your progress moving forward.

A greater sense of fulfillment and purpose

Porn watching can be a coping strategy for handling stress, anxiety, and other unpleasant emotions. A person has a better chance of finding a more meaningful way to deal with these feelings when they quit watching porn, which heightens their sense of fulfillment and purpose.

Everything we’ve discussed above is highlighting WHY one should stop or reduce porn consumption. Now, let’s shift gears and discuss the much more challenging aspect of HOW to stop or reduce porn consumption.

How to Stop Porn Consumption

Although the initial step to ending an addiction can be challenging, it is crucial to taking back control of your life. The following actions could be helpful:

Recognize the issue: Acknowledging that you have an addiction is the first step in ending it. It's critical to be truthful with yourself about the harm that your addiction is doing to your life.

Gain knowledge: Do your best to educate yourself on the addiction's causes and effects. You'll gain the knowledge you need to combat addiction as well as the means to do so.

Get assistance: Overcoming addictions on your own can be challenging. It is crucial to ask friends, family, support groups, and experts for assistance.

Create a plan: Once you have the assistance and information you require, create a strategy for quitting the addiction. This should have explicit objectives, like as reducing or quitting, as well as methods for overcoming cravings and triggers.

Seek expert help: Take into consideration getting help from a therapist, counselor, or addiction specialist. This might give you the support you need to keep making progress while helping you address the underlying problems that contribute to the addiction.

Establish a network of allies: Be in the company of people who will encourage you to recover and will also prevent you from relapsing.

Be patient: It takes time to overcome an addiction, therefore it's crucial to be patient with yourself. It's typical to experience setbacks and relapses; yet, it's crucial to keep going despite these events.

Additionally, it's critical to consider the long-term because addiction is a chronic disorder that frequently calls for continuous monitoring, treatment, and management. Recovery is a process that takes dedication and a lot of effort; it is not something you can accomplish overnight.

Conclusion

Giving up porn should be at the top of your list if you're seeking strategies to improve both your mental and physical health. In addition to offering instant relief from guilt or shame related to consuming porn, it also has a number of long-term advantages for relationships, productivity, sexual performance, and self-control. You might have the means to build a better tomorrow if you take this action right now.

If your porn use is interfering with your life, you've tried to stop or reduce and cannot, there is help for you and you can find it here.  

Click here to schedule a free consult with Blair or schedule a 1:1 session. Feel free to text any questions to (617) 935-6570 or email blair@bpbcounseling.com.

If you’re looking to dive deeper you can find my list of recommended books here.