Masturbation is the sexual stimulation of one’s own genitals for sexual arousal or other sexual pleasure, usually to the point of orgasm. The stimulation may involve hands, fingers, everyday objects, sex toys such as vibrators, or combinations of these. Masturbation is a healthy and natural part of human sexuality and development. However, if you are unable to control your urge to masturbate or if frequent masturbation is interfering with your school, work, or social life, then it’s possible to gain control. Below are few ways to stop masturbation:
IDENTIFY TRIGGERS AND AVOID THEM
Triggers to masturbation can be the thoughts, feelings, behaviors, and situations, that result in arousal or the urge to masturbate. Triggers vary in each person, but can include looking at attractive people, body parts, clothing, animals, or inanimate objects. Or, in some people this can include sounds, smells, or other sensory or thought stimulation. If you work to cope with or reduce these triggers, you may be less likely to act on your impulse (by reducing the trigger) to masturbate.
LIMIT YOUR SOLITUDE
If you masturbate frequently because you feel lonely, find ways to be as socially engaged as possible. This means that you should join as many clubs or activities as you can, accept and give more invitations to people, and go out of your way to make more friends. If you want to date someone, consider asking a friend to set you up or join an online dating site.
AVOID PORNOGRAPHIC MATERIALS
One of the reasons you may be masturbating so much is that you know that you can access porn within seconds if you desire. Limit your exposure to pornographic material. There are some triggers that you can control yourself, such as looking at objects, pictures, or videos that make you feel aroused. Removing these items can drastically decrease your addiction.
BE PATIENT AND PERSISTENT
Stopping a masturbation addiction won’t hit you like a lightning bolt. It’s a process that requires commitment, and you might make mistakes or relapse on occasions. The real struggle is persevering, so commit now that you won’t let little mistakes stand in your way and be patient..
WRITE DOWN A QUITTING COMMITMENT
Having a list of solid reasons to quit masturbation will help you stick to your plan in the long run. Your reasons for quitting must be more important to you than continuing masturbation. This mental hurdle is tough, but it’s a necessary first step to quitting any addiction. No one can make you quit but yourself.
SET A DATE TO QUIT
Don’t set it for tomorrow, unless you’re pretty sure quitting masturbation will work for you. Don’t set it for more than a month from now, because you might lose your resolve by then. Aim for a date in the next couple of weeks. This will give you enough time to become mentally and physically prepared.
GET YOUR ENVIRONMENT READY
Remove reminders of your addiction from your home, car and workplace. Get rid of all the objects that goes along with the habit, as well as other items that remind you of the habit.
FILL YOUR TIME WITH OTHER ACTIVITIES
If you need distractions, try exercising, taking up a new hobby, cooking, or hanging out with friends. Joining a new club, sports team, or other kind of community group will help you make new friends and start a new chapter of your life in which addiction is not a part. Positive social interactions can stimulate the release of neurochemicals which elicit feelings of happiness and satisfaction without the need for drugs.
FOCUS ON WHAT IS NECESSARY
Our obligations can help us focus on what is necessary (money, food, shelter, education, etc) rather than what is not essential for daily life (masturbation). Having less free-time overall can decrease your desire and actual ability to masturbate because it becomes an impractical part of your day. If you don’t have time for it, you might not do it.
Exercise may help reduce sexual desires. If you masturbate to reduce stress at times, exercise is a healthy alternative because it releases endorphins in your brain which make you feel happier and less stressed. Try fun aerobic or exercise activities such as: skateboarding, swimming, hiking, biking, bowling, jumping-rope, dancing, aerobics, or yoga.