Before this article even starts, it is important to note that masturbation is a very personal thing, literally and figuratively.
The only person who can evaluate whether or not masturbation is right for anyone (to do it or not, how frequently, in what way, etc.), is that person. No one else. Many factors come into play while examining one’s relationship with masturbation, including cultural and religious values, information received from your parents and peers, and the mainstream narrative.
But can masturbation be problematic and result in negative effects? If yes, then how to stop masturbating? Let’s find out in this article!
When does masturbation become a problem?
When it comes to masturbation, it's important to have a healthy understanding of our own bodies and personal boundaries. While masturbation is a normal and natural part of human sexuality, it can become a problem when it starts to interfere with our daily lives and overall well-being. Here are some points to consider:
1. Time and Energy
Masturbation can become a problem if it starts to take up excessive amounts of time and energy in your daily routine. If you find yourself constantly preoccupied with sexual thoughts or spending hours engaging in masturbation, it may be a sign that it has become problematic.
2. Neglecting Responsibilities
If masturbation starts to interfere with your ability to fulfill your responsibilities at work, school, or in relationships, it may be a cause for concern. Neglecting important tasks and obligations in favor of excessive masturbation can negatively impact various aspects of your life.
3. Isolation
If you find yourself withdrawing from social interactions, avoiding meaningful relationships, or preferring to spend most of your time alone with masturbation, it may indicate a problem. Healthy sexual expression should enhance your life, not isolate you from meaningful connections.
4. Emotional Distress
Excessive masturbation that leads to feelings of guilt, shame, or distress can be a sign of a problem. If you feel ashamed or guilty after masturbating, explore the underlying reasons behind these emotions and seek support if needed.
5. Impact on Relationships
If masturbation starts to interfere with your intimate relationships, causing dissatisfaction or distance between you and your partner, it may be a problem. Open communication and finding a healthy balance between self-pleasure and shared intimacy are essential.
Negative Impacts of Excessive Masturbation
Masturbation is a normal part of human sexuality, but when it becomes excessive or compulsive, it can lead to various negative impacts in our lives. Here are some things to consider:
1. Physical Effects
Excessive masturbation can cause skin irritation, swelling, and even potential harm if proper hygiene and maintenance of sex toys are not practiced.
2. Interpersonal Challenges
Engaging in excessive masturbation may make it difficult to connect with a sexual partner, leading to issues in intimate relationships. It can also contribute to social isolation and withdrawal from meaningful connections.
3. Mental Health and Well-being
Chronic masturbation may result in disinterest in activities you once enjoyed, low self-esteem, increased stress levels, and feelings of guilt or shame. It can also be associated with mental health complications like depression and anxiety.
4. Impact on Life Responsibilities
When excessive masturbation takes up a significant amount of time and energy, it can interfere with important tasks such as parenting, work, or education, causing difficulties in fulfilling these responsibilities.
5. Addiction Concerns
In some cases, excessive masturbation can develop into a compulsive behavior that resembles masturbation addiction. This can lead to a loss of control and a strong desire to engage in the behavior despite the negative consequences.
15 Tips for How to Stop Masturbating
If you want to control your urges and reduce masturbation, there are several strategies you can try. The key is to stay motivated and be open to different approaches.
Here are 15 tips to help you get started on how to stop masturbating:
1. Discuss it with your partner or a trusted person
Opening up about your struggles with masturbation to your romantic partner or someone you trust can provide emotional support and help you track your progress. While it may be uncomfortable to talk about, it’s true that many people have experienced similar challenges. Therefore, there is no shame in talking about it; in fact, sharing your feelings can relieve you.
When it comes to romantic partners, be on the same page. Physical intimacy is an important aspect of any relationship, so if it feels lacking, addressing the underlying issues is key. It could be related to performance anxiety, negative emotions, or other factors. Seeking therapy , either individually or as a couple, can be beneficial in working through these challenges.
2. Prioritize your partner
Building intimacy in a romantic relationship is crucial. Every relationship is unique; therefore, openly communicate and understand each other's preferences, desires, and needs. Together, discuss what works best for both of you and find a balance. Enhance your regular routine by incorporating more of what you both enjoy or exploring new experiences. Not only will this strengthen your bond, but it will also be enjoyable and help divert your attention from masturbation.
3. Avoid alone time
How to stop masturbating without help? Masturbation is commonly done when we're alone. So, if you want to decrease your chances of engaging in it, try to limit your time spent alone. By surrounding yourself with others or engaging in social activities, you'll minimize the possibilities for masturbation.
4. Stop watching porn
It's not uncommon for masturbation to go hand in hand with watching porn. However, when you want to make a change, it's time to stop watching porn. Pornography has a powerful effect on our brains, triggering pleasure and fantasies that can become addictive.
Data shows that about 35% of all internet downloads are related to pornography. But how to quit masturbating? To stop watching porn, you can try different strategies like using website blockers, intentionally avoiding explicit content, or being mindful of your online activities in public spaces where such behavior is not allowed.
5. Start a new routine
Masturbation often becomes a habitual part of our daily schedule. It may happen when we wake up, take a shower, come home, or go to bed. To break this pattern, try doing something different.
Now how to quit masturbating? For example, if you usually take a long, hot shower, switch to a quick, cold shower. If you usually masturbate in the morning, get out of bed right away and focus on your next activity, like having a healthy breakfast. If it's before bed, try listening to calming music with your eyes closed as a relaxing alternative. By changing up your routine, you can create new habits and reduce the urge to masturbate.
6. Avoid sex toys
Are you wondering how to stop masturbating? You know, sometimes having sex toys around can be a trigger that tempts us to go back to old habits. It's like a constant reminder of the pleasure we think we're missing out on. That's why it can be helpful to limit your accessibility to sex toys as part of your relapse prevention plan.
By removing them from your immediate surroundings, you're reducing the temptation and reminders that can lead to a relapse. It's all about creating a supportive environment that helps you stay on track with your goals.
7. Give meditation a try
Meditation is a powerful practice with many proven benefits. It can also be helpful in stopping masturbation. By focusing on positive thoughts or a mantra while taking deep breaths, you can redirect your attention and reduce urges. After meditating, it becomes easier to shift your focus to other things. Give it a try and see how it works for you!
8. Use non-stimulating imagery
When you feel the urge to masturbate, try shifting your focus to non-stimulating thoughts. Instead of fantasizing about something arousing, imagine something that is the opposite. For instance, think about someone or something that doesn't attract you. The key is to choose visualizations that divert your mind from the desire to masturbate rather than fuel it.
9. Find healthy distractions
Instead of focusing on masturbation, try engaging in healthy activities that capture your interest. You can read a book, write in a journal, play a board game, or indulge in hobbies like gardening. Even activities like streaming media or playing video games can be enjoyable in moderation. Socially, spend time with friends, make phone calls, or send thoughtful texts to connect with others. Remember, the goal is not to replace one undesirable behavior with another but to find fulfilling and positive ways to occupy your time.
10. Stay active and exercise
How to stop jerking off with the help of working out? Exercise is a fantastic way to distract yourself from the urge to masturbate. It has numerous benefits for both your physical and mental well-being. When you exercise, your body releases endorphins, which reduce pain and tension and make you feel calmer. It also triggers the release of dopamine, a mood-enhancing chemical.
Plus, exercising with friends can provide a social element. Remember, exercise doesn't have to be complicated or done at a gym. Simple activities like taking walks, doing household chores, or opting for stairs instead of elevators all count. The key is to keep moving and stay active. Not only will it help in managing urges, but it will also improve your overall self-esteem and appearance. It's a win-win-win situation!
11. Explore religion's perspective
If you follow a particular religion, it's important to consider its stance on masturbation. Different religions have varying views on whether it's acceptable, discouraged, or strictly prohibited. If this applies to you, take time to reflect on how your religion perceives masturbation. You can do this alone, seek support from others, or even discuss it with a trusted religious leader. If religious beliefs are causing feelings of shame or other challenges, it's recommended to consult with a mental health professional . They can provide culturally sensitive guidance and help you address any distress within the context of your religion, promoting mental and spiritual well-being.
12. Consider wearing extra clothes for better control
While it may not be the most comfortable option, wearing extra clothes at night can act as a protective barrier. Sleeping in minimal attire or being completely nude increases the accessibility and temptation to engage in masturbation. By wearing more layers of clothing, you create a buffer that gives you additional time to work through your urges.
13. Find a therapist
How to stop masturbating while seeking help? If you're struggling to reduce or stop masturbation and need professional guidance, seeking therapy can be a helpful option. A therapist can provide support, understanding, and strategies to address your concerns and work towards your goals.
To find a therapist who specializes in sexual health or masturbation addiction, visit Now&Me and find a suitable therapist at 1/4th of traditional therapy, and you can even chat with them for free. Remember, reaching out for help is the best step toward personal growth and well-being.
14. Find a support group
How to stop jerking off? Finding a support group can be incredibly helpful on your journey to reduce or stop masturbation. Being part of a supportive community of people who share similar goals can provide you with encouragement, understanding, and guidance. It allows you to connect with others who are going through similar experiences, providing a sense of validation and the opportunity to learn from their strategies and successes.
To find a support group, you can visit the Now&Me community, which is dedicated to addressing masturbation concerns. This group prioritizes a positive and non-judgmental atmosphere.
15. Take it easy on yourself
Just as you didn't develop compulsive masturbation overnight, overcoming it won't happen overnight either. Be patient with the process of changing your behavior, and don't add extra guilt or shame if you encounter obstacles along the way.
There's nothing inherently wrong with masturbation. Your goal isn't to give it up completely, but rather to transform it from a compulsion into a healthy and normal behavior that complements, rather than replaces, intimate experiences with others.
How can Now&Me help you?
You're not alone in facing challenges with masturbation. The key is to take action and seek help when needed. If anything in this article resonates with you or someone you care about, don't hesitate to reach out for support and try some of the suggestions mentioned here. Talk to a like-minded community and feel better.
To help you come out of this, Now&Me offers free online chat with experts, and for future assistance, you can even opt for a video consultation call, which is 1/4th of the cost of traditional therapy. Remember, there is help available to guide you through this journey.