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La vidéo dure 00:10:35 secondes et porte le titre Break the Cycle of Pornography Addiction « Le Dr Andrew Huberman et Ryan Soave discutent de l’impact neurologique de la dépendance à la pornographie, des raisons pour lesquelles la honte maintient les gens piégés dans le cycle, et proposent des mesures pratiques pour aider les individus à se libérer de la pornographie et à reconstruire une intimité saine. Ryan Soave, LMHC, est un expert de premier plan en matière de guérison des dépendances avec une vaste expérience en aidant les gens à guérir de tous les types de dépendances à des substances et comportementales. Le Dr Andrew Huberman est professeur titulaire de neurobiologie et d’ophtalmologie à la faculté de médecine de l’Université de Stanford et animateur du podcast Huberman Lab. Regardez l’épisode complet : https://youtu.be/J7yn4tJEmJU?si=1M3UsRZf9R7Ez8I4 Afficher les notes : https://go.hubermanlab.com/GoMGP2H *Horodatage* 00:00 Dépendance au porno 00:50 Impact du porno sur le cerveau 02:10 Conséquences réelles et escalade 02:42 Contexte historique et accessibilité moderne 04:46 Stratégies pour vaincre la dépendance 07:45 Honte et stigmatisation 09:40 Encourager les conversations ouvertes Avertissement et divulgations : https://www.hubermanlab.com/disclaimer ».
En tant que plateforme ouverte, YouTube permet à chaque utilisateur de découvrir des vidéos abordant une multitude de sujets, tout en garantissant des interactions sécurisées et respectueuses des normes communautaires. Cela en fait un espace de dialogue enrichissant pour explorer divers intérêts personnels.
Chercher les aides possibles pour le soutien
Chercher l’aide d’un professionnel du bien-être mental
Se tourner vers un thérapeute en dépendances comportementales, tel un psychologue en TCC, permet de déceler les facteurs sous-jacents et de recevoir une aide sur mesure.
Faire appel à des applications et outils numériques pour suivre ses objectifs
Grâce aux outils numériques et aux applications, il est possible de suivre l’évolution, de recevoir des rappels motivants et de renforcer les habitudes saines pour réduire l’accès à des contenus pornographiques.
S’intégrer dans des groupes d’entraide
Dans les groupes de soutien, les membres échangent leurs vécus, découvrent des solutions éprouvées et se soutiennent mutuellement dans leur cheminement vers la guérison.
Mieux comprendre l’attirance excessive pour le contenu pornographique
Mesurer l’influence du porno sur les relations et les obligations quotidiennes
L’addiction compromet des éléments clés de la vie, comme les relations sexuelles, la confiance en soi et la profondeur des liens affectifs. Le recours excessif au porno peut encourager une dépendance émotionnelle à ces médias
Décrypter les rouages psychologiques en action
Les mécanismes cérébraux de récompense, activés par la pornographie, libèrent de la dopamine, encourageant des schémas addictifs et alimentant un cercle vicieux de mal-être émotionnel.
Évaluer les signaux d’une dépendance
Une utilisation excessive et incontrôlée de contenu pornographique peut créer un isolement social et nuire aux performances professionnelles.
Se réinventer en abandonnant la consommation de pornographie
Adopter une approche éthique de la sexualité
S’engager dans une approche de la sexualité respectueuse et réfléchie est essentiel pour des relations épanouies L’arrêt de la pornographie représente un défi complexe qui nécessite de la conscience, des stratégies et un accompagnement. En identifiant les causes profondes et en s’engageant dans un processus structuré, il est possible de se réapproprier sa vie et de découvrir une sexualité plus épanouie. Des approches comme la thérapie ou des groupes de soutien peuvent être très utiles (à ce sujet voir le lien sur le site très connu chasteté.fr).
Cultiver des pratiques bénéfiques et respectueuses de soi
Explorer des pratiques enrichissantes, comme la méditation ou le yoga, crée une connexion corps-esprit forte qui aide à limiter les envies excessives
Créer des liens positifs renforce le bien-être émotionnel
Créer des relations profondes et réelles aide à remplacer les désirs virtuels par une sexualité épanouie et partagée
Établir une méthodologie progressive pour réduire les comportements addictifs
Établir des ambitions mesurables et concrètes
Un sevrage efficace commence par la définition d’objectifs clairs, tels que diminuer progressivement la consommation de porno. Il est essentiel de réfléchir aux causes profondes de cette habitude et aux avantages à long terme de l’arrêt.
Élaborer des techniques pour maîtriser les pulsions
Reconnaître les éléments déclencheurs et les éviter est essentiel. La TCC, les activités physiques ou sociales, et le soutien d’un réseau de proches sont des solutions efficaces.
Réaliser un espace qui soutient la relaxation
Limiter l’accès aux contenus pornographiques avec des outils tels que des extensions de navigateur ou des applications de contrôle parental est une approche utile. Promouvoir des activités créatives et productives peut aussi être un moyen de réduire les compulsions.
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#Briser #cycle #dépendance #pornographie #Ryan #Soave #Andrew #Huberman
Retranscription des paroles de la vidéo: These days, I hear a ton of really um desperate stories, mostly from young guys. I’ve heard from maybe four or five women on this, but literally thousands of young men about porn addiction. Every time I hear about it, I feel so fortunate that I grew up in a time where or maybe I just don’t have the the wiring for it. And if I did, I I would be I’m pretty open on this podcast. I I It’s never been an issue for me. Um, and they’re telling me that they can’t stop watching porn. I get the sense that they’re not enjoying this experience anymore because they’re reaching out to me saying, « How in the world can I quit? » And what do I tell them? I remember and again I don’t know this study but I remember uh somebody referencing many years ago when I was first getting in the field that porn addiction at the time specifically related to um video pornography which is what it all is now right um it was having the same impact on the brain and young men as crack cocaine I mean it’s extremely powerful has a lot of other effects in that it sets up a very unrealist istic idea and perspective of what sex and intimacy is. You know, it also uh can help uh or can lead to kind of setting their sexual template. You know, they can quickly escalate just like you would escalate. you kind of back to the the um uh hot fudge Sunday where it doesn’t work anymore from you know something that might seem like normal sex to violent sex to really out there things that um can bring a lot of shame that they’re even watching and it can escalate quickly and then have an impact on their own lives and relationships because they’re playing out those relationships or that amount of intimacy intimacy depending on what are doing also if there’s masturbation along with it in in a fantasy. Well, what I’m also hearing is that anytime they are in a real life intimate scenario, which seems to be fewer and fewer times nowadays in the younger generation, that they’re having sexual uh anxiety, sexual performance issues, which makes sense if they’re if their brain and nervous system is getting wired by porn to observe sexual behavior as opposed to being in the experience of of of intimate sex behavior, right? two different things to be in the experience versus watching someone else’s experience of it which is what pornography is. Yeah. This was probably 10, 15 years ago where we were treating some but we treating a lot of soldiers that had come back from Afghanistan or Iraq and you know they had access this was like the first wars where they had access to the internet. I mean there’s a lot of other things. So there was a lot of uh kind of uh combining of sex and violence, right? they’re around a lot of violence and then they’re watching sex and then that kind of sexual template would set around like in order for them to get pleasure out of sex it would need to be aggressive or even even violent um or risk very risky you know so there’s all these things that kind of collapse together there were other things going on was like the first time that they had also really had access to video uh uh video chats to be able to like be on a battlefield and then come back and be talking to their spouse house about something that’s going on with the kids. It was very confusing in environment for uh those guys and men and women. Um you know the the porn addiction is a is a tough one you know because it it’s everywhere. I mean now you can find it on any social media almost not maybe not anyone but it’s not really limited you know and and even if it’s not you know I know certain states have just put in where you have to put in your ID to get it but there’s tons of ways around that and other sites that that people can go to and I’ve run into that with a lot of it does seem to be young men you know and it’s a way for them to play out some sort of fantasy around connection and relationship and it’s it makes their world really small. I don’t think it’s the same as gambling, but it can make it it can make their world very very small in that they’re instead of finding relationships out in the world. And it’s not necessarily a relationship, but they’re what they believe they’re getting out of a relationship, they’re then getting out of watching porn. It seems like basically stopping completely is the answer. And people say, and I’m not trying to moralize here, right? I’m not telling people what’s moral about this. I just know that any behavior or substance that leads to quick repeated inflections in dopamine is going to create a groove in the nervous system where you’re going to crave that thing and it’s going to give you a lower and lower sense of satisfaction over time. And the only way to reset that circuit is to stop and do something else in its place ideally that’s adaptive. These are people that are asking you how they can stop. You know, they’re telling you I can’t stop. how do I do it? So, it can be similar to other addictions, you know, I mean, first the admission part that it’s a problem or awareness it is and then being able to start to to talk to somebody and start to take some accountability around it. Not accountability like you’re doing something wrong, but to be able to have some sort of identify the behaviors that start leading to that. You know, I mean, there uh that can be done in therapy. There’s other 12step groups that can help people with that to identify what their sobriety would look like, if you want to call it sobriety, what it looks like. And if it does involve not watching any porn, then that’s the rule set that they have. And then they figure out either with their therapist or in their treatment center or with their sponsor or community in 12step like how am I going to be held accountable to that? And that might be doing the things like we talked about laying out looking at your your day ahead at the beginning. They might need to look at things like, you know, uh there’s ways and software out there to not be able to look at that on your phone or have an accountability partner that can, you know, you have to they have to approve websites you go to. And and that that that’s not to say that they have to do that forever, but it’s something that’s available, right? You know, 50 years ago or 30 years ago, someone had to like find their dad’s porno mag somewhere and then look at it. You know, now it’s on their phones or computers. Well, we know that accessibil increasing accessibility increases addiction, right? This has been studied over and over again. And people say, « What about red light districts and things? » And there’s some caveats that have to do with when you uh create areas within cities where certain things are allowed, but you know, this has been tested many, many times. Um it’s also true, and it’s kind of a duh, but to quote on it’s impossible to get addicted to a substance or a behavior that you’ve never taken or engaged in, right? So, some things are best avoided entirely. Um, are there specific 12step programs for porn addiction that are separate from say sex addiction? If you people look it up, I’m sure there’s meetings out there that that are specific to that. There are um some treatment centers that have tracks that deal specifically with that. There’s therapists that work very closely with that. And I I believe that there are some 12step I mean there’s pretty much 12step programs for any sort of you know within things like SA or SLA there’ll be subsets of meetings for people that are with a very specific condition. And one of the reasons I wanted to discuss this today is because I hear about it so much is unlike alcohol or drugs, there’s a a kind of extra layer of shame associated with with pornography addiction for people. Um, you know, so many times we’ve heard, oh, like this celebrity was a alcoholic or drug addict, you know, wrapped their car around a pole, was arrested, this and that, then they get sober and everyone still loves them loves them more, right? If we knew that a given celebrity was like a porn porn addict or something, we look at that person differently. Yeah. Especially if they’re male, we just look at them differently. And so reducing some of the shame around it, I think, is key to to helping them recover because I can tell you there’s the the questions initially came in kind of like as is often the case with with men when they’re trying to talk about issues that they were kind of cloaked in like what are your thoughts about nofap, which is this thing where guys um withhold ejaculation, okay? Does it increase testosterone? Turns out in the short run it does, in the long term it’s probably not good for the prostate, etc. But then what it turned out they were really asking about masturbation. they were really asking about pornography and then all of a sudden I don’t know what changed out there but there’s been this deluge of of questions from young guys of how they can stop engaging in online porn. A key to that is what you said about we look at them differently. You know, they’re going to keep it secret, you know, and there’s a saying secrets keep us sick, but I believe there’s like a real almost a biology to that and that, you know, if you’re holding it in, not sharing it, you know, there’s no really place for it to go but shame. And shame separates us. And separate, we’re not connected. And not connected, we’re alone. And alone we’re, you know, we keep carrying that forward. Alone we’re dead. You know, maybe not in that sense anymore like we talked about earlier, but like we’re not really living. And so they’re, you know, these guys are hearing you on a podcast and then DMing you, right? They’re probably not in a personal close relationship with you, right? it’s it’s easier to send it there than maybe go ask for help with somebody in their area or go to a meeting or something like that because of the the stigma. So, it’s good that you’ve opened up the ability for people to do that, but to continue to direct them back to, you know, let’s try to treat this like we would any other addiction at least from the standpoint of you’ve got to talk about it. You’ve got to have some sort of admission. You’ve got to be able to find a community around it. You want to be able to do work, you know, most likely with a therapist or a team of therapists that can help you understand what’s driving that behavior. [Music] .
Déroulement de la vidéo:
2.48 These days, I hear a ton of really um
7.2 desperate stories, mostly from young
9.4 guys. I’ve heard from maybe four or five
12.32 women on this, but literally thousands
14.4 of young men about porn addiction. Every
18.24 time I hear about it, I feel so
19.68 fortunate that I grew up in a time where
22.72 or maybe I just don’t have the the
24.4 wiring for it. And if I did, I I would
26.08 be I’m pretty open on this podcast. I I
29.679 It’s never been an issue for me. Um, and
32.559 they’re telling me that they can’t stop
34.96 watching porn. I get the sense that
37.28 they’re not enjoying this experience
39.92 anymore because they’re reaching out to
41.92 me saying, « How in the world can I
44.6 quit? »
47.559 And what do I tell them? I remember and
51.44 again I don’t know this study but I
53.44 remember uh somebody referencing many
55.36 years ago when I was first getting in
56.64 the field that porn addiction at the
59.199 time specifically related to um video
62.84 pornography which is what it all is now
65.28 right
66.68 um it was having the same impact on the
70.4 brain and young men as crack cocaine I
72.88 mean it’s extremely powerful has a lot
75.6 of other effects in that it sets up a
79.04 very unrealist istic idea and
81.6 perspective of what sex and intimacy is.
84.88 You know, it also uh can help uh or can
88.56 lead to kind of setting their sexual
91.36 template. You know, they can quickly
93.6 escalate just like you would escalate.
95.84 you kind of back to the the um uh hot
99.28 fudge Sunday where it doesn’t work
100.72 anymore from you know something that
102.72 might seem like normal sex to violent
105.68 sex to really out there things that
110.72 um can bring a lot of shame that they’re
113.68 even watching and it can escalate
115.68 quickly and then have an impact on their
118.64 own lives and relationships because
120.96 they’re playing out those relationships
123.2 or that amount of intimacy intimacy
124.88 depending on what are doing also if
126.24 there’s masturbation along with it in in
129.2 a fantasy. Well, what I’m also hearing
131.52 is that anytime they are in a real life
134.64 intimate scenario, which seems to be
136.56 fewer and fewer times nowadays in the
139.92 younger generation, that they’re having
142.8 sexual uh anxiety, sexual performance
145.68 issues, which makes sense if they’re if
148.08 their brain and nervous system is
149.44 getting wired by porn to observe sexual
152.0 behavior as opposed to being in the
153.76 experience of of of intimate sex
156.48 behavior, right? two different things to
158.0 be in the experience versus watching
159.599 someone else’s experience of it which is
161.28 what pornography is. Yeah. This was
163.76 probably 10, 15 years
165.879 ago where we were treating some but we
169.68 treating a lot of soldiers that had come
171.76 back from Afghanistan or Iraq and you
174.56 know they had access this was like the
176.16 first wars where they had access to the
178.64 internet. I mean there’s a lot of other
180.239 things. So there was a lot of uh kind of
184.319 uh combining of sex and violence, right?
186.959 they’re around a lot of violence and
188.319 then they’re watching sex and then that
190.0 kind of sexual template would set around
191.92 like in order for them to get pleasure
194.48 out of sex it would need to be
195.76 aggressive or even even violent um or
200.08 risk very risky you know so there’s all
202.64 these things that kind of collapse
204.879 together there were other things going
206.239 on was like the first time that they had
207.599 also really had access to video uh uh
211.599 video chats to be able to like be on a
213.519 battlefield and then come back and be
214.959 talking to their spouse house about
217.04 something that’s going on with the kids.
218.48 It was very confusing in environment for
222.799 uh those guys and men and women.
225.879 Um you know
227.959 the the porn addiction is a is a tough
231.36 one you know because it it’s everywhere.
235.599 I mean now you can find it on any social
239.92 media almost not maybe not anyone but
242.239 it’s not really limited you know and and
244.319 even if it’s not you know I know certain
246.48 states have just put in where you have
248.239 to put in your ID to get it but there’s
250.159 tons of ways around that and other sites
252.319 that that people can go to and I’ve run
256.72 into that with a lot of it does seem to
259.28 be young men you know and it’s a way for
261.6 them to play out some sort of fantasy
263.52 around connection and relationship and
268.199 it’s it makes their world really small.
271.04 I don’t think it’s the same as gambling,
272.479 but it can make it it can make their
273.919 world very very small in that they’re
276.8 instead of finding relationships out in
279.52 the world. And it’s not necessarily a
281.759 relationship, but they’re what they
283.199 believe they’re getting out of a
284.4 relationship, they’re then getting out
285.6 of watching porn. It seems like
288.0 basically stopping completely is the
291.12 answer. And people say, and I’m not
292.639 trying to moralize here, right? I’m not
294.24 telling people what’s moral about this.
296.0 I just know that any behavior or
297.84 substance that leads to quick repeated
299.759 inflections in dopamine is going to
303.44 create a groove in the nervous system
305.6 where you’re going to crave that thing
306.96 and it’s going to give you a lower and
309.039 lower sense of satisfaction over time.
311.039 And the only way to reset that circuit
313.6 is to stop and do something else in its
316.4 place ideally that’s adaptive. These are
318.96 people that are asking you how they can
320.88 stop. You know, they’re telling you I
322.96 can’t stop. how do I do it? So, it can
326.08 be similar to other addictions, you
328.16 know, I mean, first the admission part
330.8 that it’s a problem or awareness it is
332.479 and then being able to start to to talk
334.479 to somebody and start to take some
336.72 accountability around it. Not
338.4 accountability like you’re doing
339.8 something wrong, but to be able to have
343.199 some sort of identify the behaviors that
345.6 start leading to that. You know, I mean,
347.039 there uh that can be done in therapy.
350.32 There’s other 12step groups that can
351.919 help people with that to identify what
354.039 their sobriety would look like, if you
356.8 want to call it sobriety, what it looks
358.32 like. And if it does involve not
360.08 watching any porn, then that’s the rule
362.0 set that they have. And then they figure
363.919 out either with their therapist or in
366.479 their treatment center or with their
368.639 sponsor or community in 12step like how
371.44 am I going to be held accountable to
373.759 that? And that might be doing the things
375.6 like we talked about laying out looking
377.44 at your your day ahead at the beginning.
379.84 They might need to look at things like,
381.6 you know, uh there’s ways and software
384.479 out there to not be able to look at that
386.16 on your phone or have an accountability
387.68 partner that can, you know, you have to
389.6 they have to approve websites you go to.
391.36 And and that that that’s not to say that
393.52 they have to do that forever, but it’s
395.12 something that’s available, right? You
396.88 know, 50 years ago or 30 years ago,
399.52 someone had to like find their dad’s
402.08 porno mag somewhere and then look at it.
405.28 You know, now it’s on their phones or
407.6 computers. Well, we know that accessibil
409.6 increasing accessibility increases
411.28 addiction, right? This has been studied
413.039 over and over again. And people say,
414.319 « What about red light districts and
415.68 things? » And there’s some caveats that
417.199 have to do with when you uh create areas
420.16 within cities where certain things are
421.68 allowed, but you know, this has been
422.72 tested many, many times. Um it’s also
425.599 true, and it’s kind of a duh, but to
427.52 quote on it’s impossible to get addicted
429.599 to a substance or a behavior that you’ve
431.36 never taken or engaged in, right? So,
434.0 some things are best avoided entirely.
436.639 Um, are there specific 12step programs
439.52 for porn addiction that are separate
441.36 from say sex addiction? If you people
443.36 look it up, I’m sure there’s meetings
444.56 out there that that are specific to
446.24 that. There are um some treatment
448.08 centers that have tracks that deal
449.44 specifically with that. There’s
450.88 therapists that work very closely with
452.639 that. And I I believe that there are
454.56 some 12step I mean there’s pretty much
456.08 12step programs for any sort of you know
458.319 within things like SA or SLA there’ll be
461.199 subsets of meetings for people that are
463.199 with a very specific condition. And one
465.44 of the reasons I wanted to discuss this
466.88 today is because I hear about it so much
468.319 is unlike alcohol or drugs, there’s a a
472.56 kind of extra layer of shame associated
474.8 with with pornography addiction for
476.8 people. Um, you know, so many times
480.0 we’ve heard, oh, like this celebrity was
482.24 a alcoholic or drug addict, you know,
484.479 wrapped their car around a pole, was
485.919 arrested, this and that, then they get
487.039 sober and everyone still loves them
488.479 loves them more, right? If we knew that
491.52 a given celebrity was like a porn porn
493.84 addict or something, we look at that
495.28 person differently. Yeah. Especially if
497.36 they’re male, we just look at them
498.879 differently. And so reducing some of the
501.52 shame around it, I think, is key to to
503.759 helping them recover because I can tell
505.52 you there’s the the questions initially
508.4 came in kind of like as is often the
510.56 case with with men when they’re trying
512.159 to talk about issues that they were kind
515.12 of cloaked in like what are your
516.64 thoughts about nofap, which is this
518.24 thing where guys um withhold
519.68 ejaculation, okay? Does it increase
521.36 testosterone? Turns out in the short run
522.8 it does, in the long term it’s probably
524.399 not good for the prostate, etc. But then
525.92 what it turned out they were really
527.04 asking about masturbation. they were
529.04 really asking about pornography and
532.36 then all of a sudden I don’t know what
534.88 changed out there but there’s been this
536.48 deluge of of questions from young guys
539.6 of how they can stop engaging in online
542.64 porn. A key to that is what you said
545.92 about we look at them differently. You
548.88 know, they’re going to keep it secret,
551.2 you know, and there’s a saying secrets
552.8 keep us sick, but I believe there’s like
554.16 a real almost a biology to that and
556.72 that, you know, if you’re holding it in,
558.72 not sharing it, you know, there’s no
560.959 really place for it to go but
562.92 shame. And shame separates us. And
567.16 separate, we’re not connected. And not
569.519 connected, we’re alone. And alone we’re,
571.6 you know, we keep carrying that forward.
572.88 Alone we’re
573.88 dead. You know, maybe not in that sense
576.64 anymore like we talked about earlier,
578.08 but like we’re not really living. And so
581.04 they’re, you know, these guys are
584.399 hearing you on a podcast and then DMing
588.08 you, right? They’re probably not in a
590.32 personal close relationship with you,
592.08 right? it’s it’s easier to send it there
595.04 than maybe go ask for help with somebody
598.16 in their area or go to a meeting or
600.0 something like that because of the the
602.16 stigma. So, it’s good that you’ve opened
604.0 up the ability for people to do that,
605.519 but to continue to direct them back to,
608.72 you know, let’s try to treat this like
610.32 we would any other addiction at least
612.64 from the standpoint of you’ve got to
614.56 talk about it. You’ve got to have some
616.32 sort of admission. You’ve got to be able
617.76 to find a community around it. You want
619.519 to be able to do work, you know, most
621.92 likely with a therapist or a team of
623.519 therapists that can help you understand
625.04 what’s driving that behavior.
628.77 [Music]
.
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