Those who have spent years consuming pornography can feel its effects. However, evidence suggests that healing from pornography is quite doable.
According to research, quitting porn is perfectly achievable, allowing former users’ brains to return to a healthy state.
So, if you’re wondering how to quit porn, know that recovery is not only feasible, but biological.
#1 Staying away from pornography, even for a short amount of time, could decrease its adverse effects.
Source: In 2020 A Systematic Review : Short-term abstinence effects across potential behavioural addictions.
A 2020 systematic review titled “Short-term abstinence effects across potential behavioural addictions” investigated the effects of short-term abstinence from a variety of addictive behaviours, including pornography. The review discovered that even brief times of abstaining from pornography could lead to considerable gains in people’s well-being. Short-term abstinence was linked to lower levels of stress, anxiety, and depression, as well as improved cognitive functioning and decision-making skills. Participants also reported enhanced relationships and social interactions while abstaining, as well as increased self-control in resisting future temptations to engage in addictive behaviours. These findings emphasise the need of adding short-term abstinence into efforts for combating pornography addiction and improving general mental and emotional health.
#2 Mindfulness-based therapy can assist customers in overcoming unhealthy pornographic habits.
Source: The Assessment and Treatment of Adult Heterosexual Men With Self-perceived Problematic Pornography Use: A Review" published in 2018.
Researchers studied numerous therapy treatments for addressing problematic pornography use among heterosexual men in the article “The Assessment and Treatment of Adult Heterosexual Men With Self-perceived Problematic Pornography Use: A Review” released in 2018. The review emphasised the efficacy of mindfulness-based therapies in assisting persons in overcoming problematic pornographic practices. Mindfulness-based therapies, including mindfulness meditation and mindfulness-based cognitive therapy, have been shown to help increase awareness of pornographic triggers, manage urges, and develop healthy coping mechanisms. Mindfulness-based therapies promoted a nonjudgmental awareness of thoughts, feelings, and behaviours associated with pornography usage, resulting in a higher sense of control and less dependency on pornographic stimuli. The findings indicate that introducing mindfulness-based practices into treatment protocols can be an effective strategy for assisting patients in overcoming problematic pornography usage while also boosting overall well-being.
#3 Learning to recognise and combat problematic thought patterns can help people quit pornography.
Source : Treatment Outcomes Using CBT-IA with Internet-addicted Patients" conducted in 2013.
Researchers evaluated the efficacy of Cognitive Behavioural Therapy for Internet Addiction in helping patients overcome addictive behaviours, including pornography usage, in the study “Treatment Outcomes Using CBT-IA with Internet-addicted Patients” completed in 2013. The study discovered that learning to recognise and challenge problematic thought patterns was critical in the process of overcoming porn addiction. Cognitive Behavioural Therapy approaches, such as cognitive restructuring and thought challenging, were successful in assisting people to recognise and change negative thought patterns related with pornography consumption. By addressing these underlying cognitive processes, people were better able to regulate urges, create healthy coping skills, and eventually overcome their porn addiction. The findings emphasise the importance of psychological therapies, particularly cognitive behavioural therapy, in aiding recovery from pornography addiction by addressing problematic thought patterns and behaviours.
#4 Letting go of shame can lead to long-term change.
Source : The Roles of Shame and Guilt in Hypersexual Behavior published in 2011
Researchers investigated the impact of shame and guilt on hypersexual behaviour, including difficulties connected to pornography intake, in the 2011 study “The Roles of Shame and Guilt in Hypersexual Behaviour”. The study discovered that shame, in particular, had an important role in maintaining hypersexual behaviour and impeding efforts to achieve long-term transformation. Individuals who felt ashamed about their pornography use frequently struggled with feelings of inadequacy, worthlessness, and self-disgust, resulting in a cycle of compulsive and secretive behaviour. However, the study emphasised the necessity of letting go of shame as a necessary step towards long-term development. Individuals were able to overcome hypersexual behaviour, including problematic pornography viewing, by addressing underlying feelings of guilt and cultivating self-compassion and acceptance. The findings emphasised the importance of therapy strategies that target shame and foster self-forgiveness as key components of treatment for those who exhibit hypersexual behaviour.
In Conclusion
Finally, the results of these four research show that it is possible to overcome a pornography habit. From cognitive-behavioral therapy to mindfulness-based therapies and the impact of addressing shame and guilt, these research provide vital insights into the various techniques that can help people recover. While overcoming pornography addiction can be difficult, the research offered in these studies emphasises the significance of individualised interventions, support systems, and a comprehensive approach to resolving the problem. Finally, these findings offer hope and encouragement to anyone battling with a pornography habit, demonstrating that recovery is attainable with the correct tactics and support in place.