If it’s actually affecting your health, I’d suggest talking with a doctor about it

it’s very hard for me

I see

Seek a therapist who practices Cognitive Behavioral Therapy.

“Idle hands are the devil’s workshop”

Get rid of free time. Commit yourself to some project that involves both the body and mind. Bicycling or running + listening to useful audiobooks might be one.

You are probably not horny every time you fap. That means you fap/watch porn to feel better or distract yourself from something.

Figure out why you fap/consume porn when you are not horny. Deal with that problem.

Go cold turkey with porn/fapping. There will be ups and downs but after about 3 weeks you will be ok. If you can last 2-3 months you will feel 100 times better (like gettig a hard on whne you see a (not even a very hot) girl on a street). After that you can go back to normal but only fap when you are horny. Dont look at porn, it will mess you up.

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try making a conscious effort to get out of the house more and do more social stuff. There’s websites like meetup where you can meet folks with similar interests. Making real connections with other people and/or finding satisfaction in pursuing your interests will fill some of the hole which your fapping is trying to cover over. Also you won’t have as much time to yourself so it won’t be possible!

Well, for now I recommend you to filter out all NSFW here on Lemmy LMAO, I see porn here even when I’m not looking for it.

Keep your mind focused at doing (anything you like that is not porn) and keep doing it 24/7. Recognize your “impulses” and when you need to chill. Avoid anything that “sexually provokes” you in any way (watching moves with women moaning and/or with big bouncy breasts will definitely not help you here). Eat/drink (something sweet/strong) when the “itch” kicks in.

If all goes wrong… then seek help.

Be prepared for things to get “worse”. Whenever you stop indulging in an addiction, the problems that were being covered up by the addiction come back into awareness and this “emergence” of deep and serious problems can seem like your life is getting way worse.

In fact experience wise it’s exactly the same. Phenomenologically speaking, you life does get worse when you free yourself from an addiction.

So think of it like a magic spell. Think of it like you’re in a magic prison except instead of iron bars surrounding you, you have a magic circle. If you step outside the magic circle, deep bleeding wounds will appear on your body. Stepping back inside the magic circle will make the wounds close up and stop bleeding.

In this analogous scenario, to escape the magic circle you must resolve to accept the wounding of your body. And in real life to escape the addiction you must resolve to accept wounds into your life.

The wounds are already there; they’re the reason you are running the addiction program. But they are hidden, and will reappear, and experientially that’s indistinguishable from them happening to you fresh.

So be ready to be hurt and horrified by the awareness lurking just outside your cloud of addiction. There’s trauma there that you will need to face and process.

Hey man! That is rough. I’d check out some videos by Dr. K. He is a streamer/psychiatrist that talks about this stuff. Here’s a stream he did with a bunch of guys who are in various stages of nofap: https://www.youtube.com/watch?v=e1ndqAkiQZo&t=1s

Three pieces:

1. Empty your bladders as soon as they fill up. Full bladders make you horny even when you aren’t
2. Be around other people
3. You are certainly not going to be able to fck the girl in the porn. Cause the girl’s just a 2D grid of pixels. It’s your primitive brain not being able to tell the difference. Override your primitive brain with your rational brain

Look at a picture of Richard Simmons in a speedo. That should do it.

Antidepressants.

Go to a Gym or do calisthenics, get committed to that (exercise and diet). It’ll help you with testosterone and not letting you a lot of energy to fap.