Core Insight

Signs of a porn addiction can include:

• Struggling to cut back on porn use despite trying
• Needing to watch more extreme porn, for a longer duration, to feel the same excitement
• Ignoring work, school, or personal responsibilities to watch porn
• Feeling emotionally or physically distant in relationships
• Experiencing erectile dysfunction as a young adult

Am I Addicted?

Warning Signs and Symptoms

Recognizing when casual porn use turns into a problem can be difficult, but mental health experts highlight some key warning signs that may point to a more serious issue:

1. Escalation of Content
   Over time, people may need to watch more extreme or new types of content to feel the same excitement. This is similar to how people with substance addictions need higher doses over time to achieve the same ‘high’.1 It can be hard to notice in those who have been exposed to a lot of porn from an early age.¹
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2. Failed Attempts to Cut Back
   Even when someone recognizes the negative impact of porn on their life—like relationship problems or lost productivity—they may still find it hard to cut back. Repeated failures to reduce consumption can lead to frustration and guilt, making it harder to try again and possibly avoiding seeking help.
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3. Neglect of Responsibilities
   When someone starts missing work deadlines, skipping social events, or neglecting important tasks because they’re focused on watching porn, it shows that porn is taking over their priorities. Over time, this damage can accumulate. It's almost as if the addiction takes over their life, and there isn't room for anything else.
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4. ‍Relationship Strain and Secrecy
   Deception is common in porn addiction. People might hide their browser history or lie about how often they watch porn. As trust breaks down, relationships suffer, and feelings of shame or isolation grow. Relationship counseling can help, but the person will need to reduce or stop their porn use to improve the relationship.‍
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5. Physical Symptoms, Including Erectile Dysfunction
   There’s some research showing that excessive porn use may be linked to erectile dysfunction (ED), especially in younger men. A 2016 review found increasing reports of ED in men under 40, many of whom used internet porn frequently.² While more studies are needed, some experts believe that overstimulation from porn can desensitize sexual responses, making it difficult to get or keep aroused in real-life situations. Some also report needing porn to feel satisfied during sex.
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6. Emotional Dysregulation
   After watching porn, people often experience guilt, anxiety, and shame, which can lead to depression and social withdrawal. The temporary relief that porn provides makes this cycle worse. These negative emotions drive people to use more porn as an escape, creating a destructive pattern of increasingly frequent use.” Some of these people can become overtly irritable, rude, or even explosive, when unable to access porn.

Summary

Warning signs of porn addiction include needing more extreme content, struggling to cut back, neglecting responsibilities, relationship secrecy, physical symptoms like erectile dysfunction, and emotional issues such as guilt and anxiety that worsen over time.

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You might be addicted to porn if it’s negatively impacting your relationships and life responsibilities, but you are struggling to cut back. If this sound familiar to you, it may be time to seek professional help.

Help is Available

If you or someone you love is struggling with porn addiction, help is available.

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Nostos is a group program that helps people overcome porn addiction. We use a method called Integrative Therapeutic Coaching (ITC), an evidence-based approach that combines proven therapy and coaching techniques.

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Our mission is to empower you to live your best life, free from addiction.