Self-care and tips

Feeling negative effects when you give up pornography is normal. When you view adult pornography, dopamine makes you feel good, so you might feel the opposite to this when you give up.

When you first give up, it might be very tempting to view just a bit of pornography. Don’t test yourself. If you give in to these temptations, you might find that you view more and more and the habit has reformed.

• Try your best to power through. The part of your brain that responds strongly to pornography also responds to other things that make you feel good, for example talking with friends, playing a sport. Those dopamine hits might not be as strong and quick, but eventually, they will be more satisfying and less harmful.
• Try to fill your time with other things. If you feel bored, you might be more likely to give in to your urges to view adult pornography. Try to fill your time away from the internet, maybe with a new hobby.
• Write a list of the people and things that are important to you. Put this list next to your computer as a way to put you off viewing adult pornography.
• Learn new ways to manage negative feelings. When you are feeling stressed or low, you are more likely to give in to urges.
• Be honest about what you lose out on when you stop viewing pornography. Are there other ways to make up for these losses?
• Eat well and sleep. Eating processed foods and lack of sleep can impact our mood, our resilience, and how we process information, which affects how well we can cope with situations.
• Exercise. It is a good distraction and makes you feel better, and also releases dopamine.
• Be kind to yourself. You may not get this right the first time. You may slip up. But you can always start again. Reward yourself when you are able to manage your use of adult pornography. 

Take a look at our suggestions for places to get more help and information.