There’s no denying that the porn business is booming. One analysis shows that in 2023, the adult entertainment market was valued at more than $172 billion – with its growth expected to reach close to $250 billion by 2030. The industry has become so prevalent that, of the 40 most visited websites worldwide, five of them are adult sites.
And while many individuals and couples enjoy pornography, for some, it can become disruptive to their life in a similar way that alcohol consumption can become a problem.
Here’s how to know if viewing porn is disrupting your life and how to stop viewing it if you feel it has become a problem.
What does a porn addiction look like?
Porn use can become a problem the way any activity or behavior becomes an issue if done in excess. “Any behavior which has become compulsive or lacking in impulse control can have negative effects on a person’s life whether in personal distress or as interference in social, interpersonal or occupational functioning,” says Eli Coleman, a professor emeritus in the department of family medicine and community health at the University of Minnesota Medical School.
And pornography can bring an added layer of frustration, he says, because it’s sometimes accompanied “by moral incongruence, conflict with religious values, or conflict between couples in terms of their own value systems.”
Signs of problematic porn use include “persistent consumption of porn despite negative consequences such as interference with work, romantic relationships, friendships, or adversely impacting a person’s health,” explains Rory Reid, a sexual health research psychologist at the UCLA department of psychiatry and biobehavioral sciences.
For example, he says he’s had patients who have lost their jobs because they continued to look at porn in the workplace despite multiple warnings from supervisors. Other times it has caused relationship strain or dissatisfaction. “Some patients also report that they objectify women or men rather than see them as human beings and attribute doing so to their viewing pornography,” he adds.
Other signs that porn use may have become problematic include neglecting personal hygiene or care, looking at it in inappropriate places such as at school, a sex life that is no longer fulfilling, or not being able to stop watching it despite wanting to.
Is porn addictive?
These and other indicators demonstrate how porn can become not only problematic, but also habit forming – though calling it an “addiction” is “an area of substantial, protracted controversy and debate” among behavioral psychologists, explains David Ley, a clinical psychologist and certified sex therapist based in New Mexico.
One reason for the disagreement is that it’s known that porn doesn’t affect the brain or body the same way alcohol or drugs do. “An alcoholic going cold turkey can have seizures and die because their brain has become physiologically dependent on the alcohol,” explains Ley, “but no one has ever had seizures or died from not getting to watch porn when they want to.”
At the same time, porn can become a compulsive sexual behavior akin to someone feeling like they can’t stop eating or developing any type of eating disorder. “Like eating, sexual behavior is a basic appetitive drive that can become dysregulated,” says Reid.
Pornography use can also be considered addictive the way gambling can be. “Gambling disorder has been classified as an addictive disorder by the American Psychiatric Association, but the jury of science is still deliberating whether pornography problems should be classified as an addictive disorder,” says Reid. Still, he says the World Health Organization has already created a diagnostic classification for “Compulsive Sexual Behavior Disorder” – which can include pornography use and may evolve into categorizing porn as an addiction, he explains.
Regardless of whether that happens or not, “many patients do seek help from healthcare providers citing an inability to reduce, stop, or control their use of porn – and these individuals report that their behavior feels like an addiction to them,” Reid explains.
How to stop porn addiction
Such individuals can get help a number of ways that most commonly include cognitive behavioral therapy (CBT) or acceptance and commitment therapy (ACT) – two forms of psychotherapy that are overseen by a trained professional. “It is important for people who are concerned about their pornography behavior to seek assessment from someone who has specialized training in assessing and diagnosing sexual disorders,” says Coleman.
Reid explains that CBT is helpful by challenging the “irrational thoughts related to porn use,” and that ACT can help patients take action in their desires to stop. He says that several studies have also found that mindfulness meditation can also be useful in helping patients “cope with cravings, stress, and reducing impulsive urges to use porn.”
Other common advice for putting an end to a porn problem include avoiding places or situations that commonly trigger the desire, diminishing your ease of access by setting internet filters on your phone, tablet or computer, or by seeking help from a trusted friend who can act as a sponsor of sorts the way Alcoholics Anonymous recommends to its members.
No matter which avenue you pursue, Coleman says it’s essential not to shame yourself and to develop self-compassion as you work through your goals and progress.
“Multiple unsuccessful attempts to reduce or stop a pornography problem can be discouraging,” echoes Reid, “but such attempts also reflect perseverance and persistence to change.” In such cases, he says, hope, healing, and progress can still occur. “Most people don’t develop a pornography problem overnight and overcoming a pornography problem can also take time,” he explains. “Professional help from a knowledgeable therapist who can assist you in cultivating realistic goals along with a support community can be invaluable in your journey to overcome a pornography problem.”
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