In everyday life, we use the word “addicted” often — probably more than we realize.
Think about it. Everyone’s got an addiction: coffee, gardening, movies, motorcycles, sugar, chocolate. (Hey, don’t touch my chocolate, please…)
Some habits do more long-term damage than others. Our tone grows more serious when we mention drugs or alcohol. Suddenly that word “addict” becomes ugly and full of shame — because we just might have a skeleton or two in our own closet.
However, like a scary closet, even a bad porn habit can be cleaned out. You just need to prep for success (and possible porn withdrawal) ahead of time.
Many negative habits can be very difficult to break. So here are some honest questions.
- Is there such a thing as porn addiction withdrawal symptoms?
- If so, what can you expect?
- Are there ways to beat porn withdrawal?
To answer these questions, we need to talk about the “elephant” in the room first.
What Counts as a Porn Addiction?
At Ever Accountable we believe people are more important than labels!
Labels are just a tool to assist folks in getting the professional help needed.
You decide. Do you consider yourself addicted to porn?
Although the term porn addiction is debated by psychologists, the World Health Organization now lists excessive porn use as a Compulsive Sexual Behavior Disorder (CSBD) or an impulse control disorder.
What we do advocate is that any and all porn use is harmful to both the creators and the consumers.
Above all, we encourage you to take personal responsibility and accountability.
For many, habitual porn use leaves them feeling trapped and discouraged.
“I have tried for many years to overcome pornography and it almost cost me my marriage.” — Adam
For those that do consider themselves addicted, we’re here to help.
Let’s look at evidence-based porn addiction withdrawal symptoms and steps to success in the process of quitting porn.
Signs of Addictive Behavior Patterns
Addiction behavior patterns defined by psychologists share common traits experienced by a compulsive porn user (more than occasional porn use).
These addiction behavior patterns include but aren’t limited to the following:
- Inability to quit using porn
- Trigger-based relapses
- Escalation of the habit you wish you could quit
- Porn use to self-medicate or escape from reality
- Desire without pleasure
- Cross addictions
In fact, in 2018 the Bergen–Yale Sex Addiction Scale (BYSAS) was released as a diagnostic tool, “consisting of items constructed on the basis of core criteria that have been emphasized across several behavioral addictions… (Brown, 1993; Griffiths, 2005; American Psychiatric Association, 2013; Andreassen et al., 2013).”
The BYSAS was based on a large-scale survey of 23,533 individuals who completed all items of the survey — 65% of whom were women.
This scale represents another step, hopefully, toward more helpful medical options for those who face an extreme struggle quitting porn.
The popular NoFap community describes compulsive porn use this way:
“We characterize porn addiction as a phenomenon of the brain marked by compulsive use of pornography which proves difficult to stop despite negative consequences, and which often worsens over time.”
Also consider what the American Addiction Center says about porn addiction on their website:
“Symptoms or signs of a porn addiction will vary depending on the person, especially in the availability of pornographic material, the length of time pornography has been a compulsion, and the severity of the addiction.”
YourBrainOnPorn.com, a website founded by the late Gary Wilson, talks about porn addiction and withdrawal, too:
“The symptoms are similar because all addictions share certain neurochemical and cellular changes which affect specific regions of the brain.
This is not to say that all addictions cause the exact same changes.
Alcohol or addictive drugs may cause damage or alter additional messenger systems (for example, opiate use decreases our body’s opioid receptors).”
If the symptoms of porn withdrawal are so similar to drug withdrawal symptoms, we can also reasonably draw helpful tips from different addiction experts.
That’s what we’re here to share with you today. The right knowledge and tools will help you make a plan that works for you.
“There are no shortcuts to any place worth going.” – Beverly Sills
7 Porn Withdrawal Symptoms
First, understand the process is very individual.
Even though the individual porn addiction withdrawal process looks different, there are many common shared experiences and symptoms.
According to Noah B. Church, a warrior mentality to endure porn withdrawal is exactly what you need.
There’s no denying it can be tough!
Please share this information with a supportive friend or spouse. Knowing what to expect helps you tackle the following symptoms together.
1. Mood Swings
Since your brain and body are used to an overload of dopamine, quitting porn may feel like dealing with a bad break-up or a holiday weekend of junk food.
It’s helpful for your spouse or friends to understand and support you kindly. Often a good nap, a good chat with a friend, or some healthy food can really help!
2. Low Libido
Some experience temporary low libido or flatlining – a complete temporary loss of libido.
It’s helpful to remember that your sexual pleasure has been repeatedly wired to respond to a screen. Now it’s a bit confused, so give your brain time to heal and rewire.
Consider this. The human race is not extinct. We’ve been sexually successful for millennia without constant porn available.
So trust the process as you unhook your arousal system from porn.
3. Anxiety
Because porn overstimulates your brain’s pleasure centers, porn use often fuels anxiety.
For many people, it’s also a coping mechanism to deal with anxiety.
Getting rid of porn may naturally make you feel anxious, because you need to learn new ways to cope that may not be as easy as a few taps on a screen.
4. Depression
Life may feel dull and flat at first without porn. If depression and anxiety already plague you, you’ll especially want to be prepared ahead of time. Tell a friend or family member what to expect.
If you’re on depression or anxiety meds, tell your doctor, too. Your brain chemicals will be adjusting which that takes time.
So if you feel dark thoughts or suicidal ideations, talk to someone right away or call 988.
You are only one conversation away from hope.
5. Insomnia
Some report suffering from insomnia during the porn withdrawal process. Be your own detective and check out this popular list of ways to get a good night’s sleep.
But, they forgot to add this key tip from our community of porn fighters. Don’t charge your phone or any other electronics in your bedroom at night.
Others report that porn use was already greatly hindering their sleep. Quitting porn actually helped them sleep better.
6. Physical Discomfort
Former compulsive porn user J. S. Park describes physical symptoms he experienced coming off of a 15 year porn habit:
“In my first week off, I experienced nearly the same symptoms as heroin withdrawal: the shakes, sweating, fatigue, “brain-fog,” and a compulsive urge to reach towards my source of addiction (the computer).
I’ve read other reports of migraines, toothaches, dizziness, and heightened fantasizing.”
7. Flatlining
In addition, expect a symptom unique to porn withdrawal called flatlining if you’ve been a compulsive porn user for years.
Flatlining is a common part of detox from porn which lasts about 2-4 months (or longer for a few).
Symptoms of flatlining during the porn addiction withdrawal process include:
- Complete loss of libido
- Low motivation and mood
- Depression
- Insomnia
- A second or even a third flatline
You may experience a two-stage flatline during porn withdrawal.
During the first stage, you may notice all of the symptoms above according to Scandinavian Bob.
But the second stage is where things actually get worse for a few days or weeks.
Scandinavian Bob calls this the “void”.
Knowing this is normal really helps.
You’ll feel very empty and broken.
And you’ll wonder if anything’s worth it.
Relapsing just to try to feel something is a real danger.
So working with an accountability partner, a sex addiction therapist, or even both is crucial if you’ve struggled for a long time with porn use.
Here’s the good news about flatlining — it’s a sure sign of recovery!
Your brain has slipped temporarily into “dark mode” to heal. Its arousal system is actually taking a much needed break from porn. The process is hard but works.
5 Strategies for Managing Porn Withdrawal Symptoms to Avoid Relapse
Many have walked the hard path of porn withdrawal before you. Let’s tap into their shared experiences. For example, Scandinavian Bob says daily walks really helped him — and, surprisingly, a healthy salt intake.
Over time, as you stick to your plan to quit porn, your amazing resilient brain can heal! Scientists call this neuroplasticity.
“When confronted with major changes or challenges, the brain can adapt by remodeling and refining existing connections.” — The Journal of Neuropsychiatry and Clinical Neurosciences
But it’s up to you to help your brain heal and form new, healthy pathways. Here are some key strategies.
1. Plan for a porn withdrawal process
Depending on the length and amount of pornography use, your brain has been rewired by porn to that degree.
Your brain reboot may take longer if you’ve watched lots of porn over many years.
It pays to take a holistic approach. Your whole mind and body needs extra support.
A wise plan starts with understanding yourself and being kind to yourself.
- Know yourself and your personal triggers.
Where does porn tempt you and how often does porn hijack you? What are your physical or environmental triggers? Make a list.
- Create a dopamine replacement plan.
Make a list of activities you especially enjoy and put them on your weekly calendar. For example, schedule your favorite hikes or plan regular days to work-out with a friend.
What about your diet? Now’s the perfect time to beef up on your favorite healthy foods.
You may even consider rebooting your music playlist. Pick your favorites, but cut out any sexualized music.
- Prep your mindset.
Porn is a fake lover who can never really love you back. So consider this a serious break-up.
Go all in! You are worth real love. Your family/future family is worth the fight. Adopt a mindset of 100% commitment to break your ties with porn.
- Focus on your future goals
Some like to use a 4 bucket system for goals: personal development goals, relationship goals, financial goals, and physical fitness goals.
If you’re a person of faith, putting God first on your relationship goals is key. Spending time in prayer and meditation has helped countless people overcome temptations.
2. Spend time in Nature
Getting out in nature regularly can speed up your recovery! It’s a great way to boost your serotonin and dopamine levels – naturally!
Simply walking outside and getting some daily sunshine boosts Vitamin D levels, also important for brain health. It’s part of rewiring your brain to enjoy healthy pleasures.
3. Exercise regularly
Even if you’re not into fitness and exercise, any exercise you do regularly has positive benefits for overcoming depression and anxiety – also symptoms of porn withdrawal. You need all the good feels and “natural highs” you can get right now.
Lack motivation to move your body? Join the YMCA or another nationwide organization like the Phoenix, which was created to help those struggling with addictions to join exercise communities.
4. Journal
Journaling about your feelings and experiences has many amazing benefits for relieving anxiety, depression, and learning about yourself.
You don’t need to be a good writer. You don’t need any fancy journals. And you don’t have to pick one style of journaling.
You don’t even need to take a lot of time. You can start with five minutes a day to write, especially when you’re feeling stressed, sad, or triggered to watch porn.
If you write about your why, when, and where you’re struggling with porn, pretty soon you’ll notice patterns you can change.
5. Connect with other humans
“I’ve never told a single person about my porn habit before today,” said one anonymous person on a Reddit forum. In fact, he promised to delete his post after spilling his guts about how porn ruined his life.
But, this Reddit group immediately responded with so much compassion and caring, it was almost shocking.
That’s because he found people who “got” his struggle.
It’s especially important to not face this fight alone!
Today there are many online communities for sexual addiction recovery and porn recovery coaches. These are your people!
They understand the fight and can give you the encouragement you need to push through.
No matter what, tell someone you trust that you need and want their help.
Conclusion: Focus on the rewards — a porn-free
You’ll be happier, healthier, and stronger when you reach the other side of porn withdrawal.
What’s more, you and your loved ones will all reap of the rich benefits of freedom from porn.
As one anonymous customer shared,
“I stopped looking at porn, and you can’t imagine how happy I felt! I noticed for the first time in years how beautiful the sky and the mountains near my house are. My ambition to do hard things and go to college surged. I hadn’t realized what a huge damper pornography had put on me, but once it was gone I knew I had to do whatever it took to protect myself so I’d never go back!”
And Gabe Deem’s human connection tip? Absolutely golden! When you tap into the power of accountability, you open up authentic conversations.
Real relationships begin — founded on honesty and vulnerability. What an amazing step forward! At Ever Accountable, we’re here to help you find freedom from porn, build real relationships, and cheer you on to your highest potential!
Greetings! Very helpful advice in this particular article! It is the little changes that produce the most significant changes. Thanks a lot for sharing!