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People who want to stop masturbating should avoid pornographic movies, images, and websites. If a person can place a barrier between themselves and pornography, it can help them break the habit.

It is now very easy to access pornography in just a few seconds. However, people can try to limit their access to pornography by using filters on electronic devices that block certain types of content, such as pornographic material.

Although a person can unblock such websites, taking the time to do so can give them time to regain control of their impulses and allow the urge to pass.

It can be helpful for a person to find ways to occupy their time that does not trigger the desire to masturbate.

Finding outlets for energy release can replace the time spent masturbating. People can consider taking up a new hobby or learning a new skill, such as learning a musical instrument or trying a new sport.

Developing new goals can help a person refocus their energy and find excitement and fulfillment in other things. It may also be helpful to determine when the urge to masturbate is highest and plan other activities for that time.

It is possible that additional issues, such as obsessive-compulsive disorder , are the underlying problem. Talking with a therapist or psychologist is useful to work through negative feelings and learn behavior modification strategies to stop masturbating.

Some people may masturbate because they feel lonely or have nothing else to fill their time with.

Spending less time alone reduces the opportunities to masturbate. Spending time with others will not only keep a person occupied, but it might also redirect their focus.

There are several ways to decrease solitude. People can meet up with friends or family, take a class, or join a gym to stay socially engaged with others.

Activities such as running, swimming, and weight lifting can strengthen the body and release endorphins that promote feelings of well-being.

When masturbation is compulsive, it might be due to various reasons. For example, it may be due to:. However, having support from a trusted group of people may be helpful for some people to quell the habit.

Finding a support group can give them the space they need to express concerns and develop positive coping strategies. When a person talks openly about the challenges they face, others can help them feel validated.

This can decrease any feelings of guilt or shame associated with compulsive masturbation. However, if masturbation is compulsive, constant, or vigorous, it may cause the following side effects:.

Myths that masturbation causes blindness or infertility are not true. Masturbation becomes a problem if it is negatively affecting a person or impacting other areas of their life.

For example, if it starts to interfere with their ability to orgasm or have sexual relationships with a partner, it may be worth addressing the habit.

A compulsive sexual behavior involves an intense and repetitive preoccupation with sexual urges, fantasies, and behaviors.

Compulsive behavior causes psychosocial issues or distress. This makes it hard for a person to actually enjoy the behavior. When masturbation is a compulsion, it is a mental health issue.

According to a case study report in the Journal of Psychiatry , compulsive masturbation is usually either an impulse control condition or a type of sexual dysfunction.

One study in the journal Sexual Medicine , which involved 4, men attending a sexual medicine outpatient clinic, found that 8. All the participants completed a questionnaire and a structured interview regarding their frequency of masturbation and associated feelings.

Feelings of guilt may also lead to other issues. For example, higher levels of guilt was linked to increased alcohol use, which may cause other mental and physical health concerns.

For most people, masturbation is a normal activity. Learning to stop masturbating is a process. This can take time.

As with any other behavior that feels out of control, retraining yourself to not masturbate requires a series of steps and strategies.

These can include the following approaches. They can refer you to a counselor, psychologist, or psychiatrist who specializes in sexual health.

These specialists are trained to help people with sexual health concerns like yours and can offer recommendations. Masturbation often carries a stigma.

Some religious, cultural, and spiritual traditions associate masturbation with immorality or sin. Masturbation is neither bad nor immoral.

If you feel guilty or upset because you masturbate, tell your therapist or doctor. A single visit is a step toward help, but you should expect to see a therapist who specializes in sexual health for several weeks or months.

As you continue to meet and talk, you will begin to feel more comfortable. This can help you be more honest and forthcoming about your feelings and behaviors.

Keeping a full schedule will cut down on the opportunities you have for masturbation. Find activities that are self-soothing, engaging, or exciting.

This can include exercise, mindfulness, yoga, discovering a new hobby, making dates with friends for dinner, or exploring new museums or exhibits.

When you keep busy, you reduce opportunities for masturbation. A healthy diet and exercise are good for your body in many ways. For people trying to stop masturbating, a new emphasis on caring for yourself may reduce urges or provide motivation to resist.

It can also provide a new focus for your energy and efforts. With the help of your doctor or therapist, identify your trouble times. Maybe you masturbate at night before bed.

Maybe you masturbate in the shower every morning. Accountability is important for anyone trying to modify behavior that feels out of control.

It can also help you develop new behaviors. Support groups are available for people with out-of-control sexual behavior.

Down time can be difficult for people trying to reshape behaviors. For example, if you like to watch sports, go to a sports bar or pub instead of staying home.

Underwear provides only a slight physical barrier between you and your genitals. But rubbing or touching yourself at night may mindlessly encourage you to masturbate.

Wear an extra layer of clothing or two to reduce the sensation if you do rub yourself. The stimulation from pornography may be too strong to overcome.

Take measures to prevent yourself from accessing pornography. Throw out any movies, magazines, or other content.

You can also install porn-blocking software. More important, identify what the function of your porn use is. Be patient with the process.

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