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- The first step to stop masturbation is to avoid pornography as much as possible.
- You should also try to exercise more often, since orgasms and exercise both release endorphins.
- If needed, you can also seek a support group or see a therapist.
- Visit Insider’s Health Reference library for more advice.
Masturbation is part of a healthy sex life. It’s natural and generally considered to be harmless.
However, it is possible to get carried away with masturbation, to a point where it may interfere with your day-to-day functioning and quality of life.
If this is the case, or if you’re looking to cut down for any other reason, here are seven methods you can use to help you stop masturbating excessively.
1. Avoid pornography
The first step to cutting back is limiting triggers that make you want to masturbate, especially pornography.
“Visual stimuli in porn are often too strong and might immediately activate your reward pathway. The arousal these images create is more immediate than any other form of sexual fantasy, making it harder to resist masturbation,” says Nazanin Moali, Ph.D., clinical psychologist, sex expert, and host of the Sexology podcast.
2. Avoid excess alone time
Being alone and bored can be a common trigger for excess masturbation.
"Most people masturbate when alone, rather than around others. So if they want to decrease the likelihood of masturbating, then being around others more and not isolating would be helpful," says Rachel Needle, PsyD, licensed psychologist and the co-director of Modern Sex Therapy Institutes.
3. Exercise more often
For many people, masturbation serves as a form of emotional regulation to feel more relaxed, says Moali. This is because orgasms release endorphins.
However, another activity that releases endorphins is exercise. That's why Moali says physical activity is an excellent alternative to masturbation.
4. Wear extra clothing around the house
It's no surprise that being naked or in underwear allows you to have easier access to your genitals.
Therefore, if you don't want to masturbate so much, Moali says you can wear more layers of clothing to put a little bit of a delay in the process.
Those extra layers can also serve as a reminder of your ultimate goal to masturbate less.
5. Acknowledge shameful feelings around masturbation
Needle says that many people may feel ashamed about masturbating due to the negative stigma around it in certain communities.
And since masturbation isn't openly spoken about often, this can make it difficult for people to determine the underlying reason for their compulsive masturbation, Moali says.
"Setting aside shame and getting curious about what purpose this behavior serves will help you identify and address the main issues," says Moali.
6. Find a therapist
It's time to seek a therapist if your masturbation habit is getting in the way of your daily functioning.
When shopping around, Needle says it's important to find a therapist who specializes in sexual concerns. You can do this by looking for a therapist with a sex therapy certification.
"It is important to understand what feelings are coming up with regards to their masturbation, why, and what factors are contributing to their increased masturbation or belief that their masturbation is 'excessive,'" says Needle.
7. Seek a support group
Joining a support group will provide you with a sense of accountability, which can help you to change your behavior and serve as motivation.
Moali says an added benefit is that being around people with similar struggles and goals can help reduce feelings of shame surrounding masturbation.
Insider's takeaway
Masturbation is normal, but it is certainly possible for the habit to get out of hand.
If you feel like your masturbation habit is having a negative effect on your overall quality of life, it's important to acknowledge this and set out to change your ways.
If you're having trouble doing this on your own, seek the help of a professional or support group.