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Les éléments clés à retenir sont la durée de la vidéo (00:35:26s), le titre (Escape the Grip of Porn Addiction: 10 Powerful Recovery Tips) et l’auteur, ainsi que la description qui suit :« 10 conseils pour la récupération précoce de la dépendance porno | Les outils de thérapie cognitivo-comportementale avec le Dr Dawn Elise Snipes My Porn Recovery Program sont disponibles sur: https://docsnipes.com/pornhelp #porn #pornadddiction #cbt #CognitiveBehavioraltherapy #Counseling #Counseling #recouverte Conseiller professionnel et superviseur clinique qualifié. Elle a obtenu son doctorat en conseils en santé mentale de l’Université de Floride en 2002. En plus d’être clinicienne en exercice, elle a fourni une formation aux conseillers, aux travailleurs sociaux, aux infirmières et aux gestionnaires de cas à l’international depuis 2006 via Allceus.com #Addiction #AddictionRecovery 10 Conseils pour les premiers #Recovery de #pornaddiction #CognitiveBehavioraltherapy #AddictionRecovery L’auto-évaluation est dans les notes de cette vidéo: https://www.youtube.com/watch?v=3WOT4NWEFDU 📢Subscribe et cliquez sur la cloche pour être informé lorsque de nouvelles vidéos sont téléchargées. 💲 Allceus.com Unlimited Continuing Education CEUS 59 $ 💻 Le cours en ligne basé sur cette vidéo peut être trouvé sur Allceus.com/porn-master ⭐ Specialty Certificate Programs pour la gestion de cas et la certification des conseillers à partir de 89 $ https://allceus.com/certificate- Les pistes rejoignent ce canal pour avoir accès aux avantages: https://www.youtube.com/channel/ucae3jji8tx7gfhzexcugd_a/join Chapters: 00:00:00 – 10 conseils pour récupérer de la dépendance pornographie 00:03:41 – symptômes de sevrage physique et psychologique 00:07:48 – Copage avec faible Motivation et dépression 00:11:37 – Stratégies de lutte contre la dépression 00:15:21 – Identification des déclencheurs pour la pornographie Utilisation 00:19:26 – Éviter les déclencheurs 00:23:24 – Gérer les envies et distractions 00:27:08 – Stratégies pour surmonter la dépendance porno 00:30:46 – Gérer les envies et compulsives Réflexions 00:34:49 – Récupération de la toxicomanie de la pornographie Remarque: Toutes les vidéos sont à des fins éducatives uniquement et ne sont pas un Remplacement des conseils médicaux ou des conseils d’un professionnel agréé. Vidéo de Dr Dawn Elise Snipes sur les approches intégratives de santé comportementale, y compris les techniques de conseil et les compétences pour améliorer la santé mentale et réduire la maladie mentale. Allceus.com fournit une éducation au conseiller multimédia et des CEU pour les LPC, les LMHC, les LMFT et les LCSW ainsi que la formation de précertification des conseillers en toxicomanie et la formation continue sur de nombreuses vidéos sur cette chaîne. Contrairement à d’autres fournisseurs comme Ce4less, Allceus comprend un webinaire hebdomadaire en direct avec votre éducation continue et votre abonnement professionnel illimité. (TagStotranslate) Dawn Elise Snipes (T) CEUS bon marché (T) NCMHCE (T) CEUS illimité (T) HPCSA (T) CRCC (T) LCSW CEUS (T) LCDC CEUS (T) LMFT CEUUS (T) LMHC CEUS (T LCDC ) CE courtier ».
Sur YouTube, les utilisateurs peuvent partager des vidéos qui abordent une gamme de sujets variés, allant de l’éducation à des intérêts personnels, dans un cadre où la sécurité, l’anonymat et la diversité sont des priorités. Chaque vidéo peut offrir une perspective unique tout en restant fidèle aux normes communautaires.
Créer une version de soi-même libérée de la dépendance à la pornographie
Nouer des relations authentiques booste le développement personnel
L’intimité authentique permet de se libérer des fantasmes et de vivre une sexualité plus épanouie avec un partenaire
Mettre en place des habitudes équilibrées et conscientes
S’engager dans des activités de bien-être comme le yoga ou la méditation soutient une meilleure gestion des pulsions et renforce l’équilibre intérieur
Adopter une approche éthique de la sexualité
S’engager dans une approche de la sexualité respectueuse et réfléchie est essentiel pour des relations épanouies Le chemin pour arrêter la pornographie passe par la compréhension de ses effets, l’utilisation d’outils efficaces et le soutien d’un réseau. En suivant un plan bien défini, il est possible de se défaire de cette dépendance et de renouer avec une sexualité plus respectueuse et satisfaisante. Un suivi constant et l’engagement personnel sont cruciaux pour réussir (voir ce site très connu chaste-t.com).
Analyser l’addiction à la pornographie
Observer les mécanismes cognitifs et émotionnels
Les stimuli sexuels liés à la pornographie activent les circuits de plaisir du cerveau, favorisant une dépendance alimentée par la dopamine et des pensées négatives récurrentes.
Repérer les signaux d’alerte de dépendance
L’utilisation abusive de contenu pornographique, caractéristique de l’addiction, entraîne fréquemment une détérioration de la qualité de vie et des relations sociales.
Mesurer l’influence du porno sur les relations et les obligations quotidiennes
L’addiction altère la santé des relations intimes, l’image de soi et la capacité à interagir émotionnellement. Une surconsommation de porno peut renforcer un lien émotionnel centré sur ces contenus
Examiner les diverses sources d’aide à disposition
Intégrer un groupe d’accompagnement et de soutien
Participer à un groupe de soutien permet aux personnes de partager leurs défis, d’apprendre des méthodes efficaces et de bénéficier de la solidarité d’autres individus en rétablissement.
Utiliser des plateformes digitales et applications pour suivre son parcours
Grâce à certaines applications et outils numériques, il est possible de suivre les avancées, de recevoir des notifications motivantes et d’encourager des comportements sains pour se détacher de la pornographie.
Prendre contact avec un professionnel en santé mentale
Solliciter l’aide d’un professionnel des dépendances comportementales, comme un psychologue formé à la TCC, permet d’identifier les causes sous-jacentes et de bénéficier d’une approche adaptée.
Élaborer une stratégie pour réduire progressivement la consommation
Instaurer des tactiques pour gérer les tentations
Pour éviter les comportements impulsifs, il faut repérer les facteurs déclencheurs. La TCC, la substitution par des loisirs sains et le soutien d’autrui sont des techniques utiles.
Mettre en place des cibles claires et réalisables
Pour réussir à se libérer de cette dépendance, il est nécessaire de fixer des objectifs clairs, tels que réduire le temps passé à consommer du porno. Une réflexion sur les raisons profondes et les bénéfices à long terme est essentielle pour maintenir l’engagement.
Réaliser un espace qui soutient la relaxation
Restreindre l’accès aux contenus pornographiques par des extensions de navigateur ou des applications de contrôle parental est un moyen de limiter les tentations. Encourager des activités productives et constructives peut également être efficace pour gérer les compulsions.
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#Échapper #lemprise #dépendance #porno #conseils #récupération #puissants
Retranscription des paroles de la vidéo: Self Help Program at DocSnipes.com/PornHelp hey there everybody and welcome back in this video we’re talking about 10 tips for recovery from pornography addiction i’m your host dr donnelly snipes in this video you’re going to learn the prevalence of porn addiction so how many people does it really impact you’ll identify the most common withdrawal symptoms from porn addiction and review 10 actually 12 tips to help you start your recovery process now i say the recovery process because recovery from any addiction is a process and just like other addictions there will be what we call post acute withdrawal syndrome while your brain rebalances and restores itself so being patient with yourself is important and recognizing that these are just the tips to help you get started problematic pornography use is estimated to impact 1.2 percent of women and 4.4 of men so about 1 out of every 100 women and 4 out of every 100 men and i know there’s decimals there but you know just rough estimate that’s actually pretty common when you look around when you go into a big grocery store there’s probably a hundred people in there one of the women 100 people in there so one of those people is likely struggling from struggling with problematic pornography use now these numbers actually come from people who self-identify as being having a pornography addiction it is not one of those other studies that has used problematic pornography use and really really high numbers so the number i’m giving you here are the people who look at their behavior and objectively say yeah this is a problem while viewing pornography and masturbation can both be addictive in their own right most people who watch porn also have a problem with masturbation unlike alcohol or drugs most people cannot completely remove the temptation to masturbate from their life now there are some people during early recovery who may explore chastity devices but that is sort of an extreme measure so most people are not completely able to remove that temptation when you first quit watching porn or engaging in regular masturbation you’re likely going to experience psychological and physical withdrawal it’s just what’s going to happen as i mentioned there’s something called post-acute withdrawal syndrome and i do have a video on that if you want to learn more about it but basically it is comprised of all the symptoms that people experience while their body recovers while their brain recovers because when your brain is subjected to excessive amounts of neurotransmitters like dopamine and endorphins it actually changes its structure it changes the way the reward system works so during post-acute withdrawal your brain has to basically rewire itself physical withdrawal symptoms insomnia is a very common withdrawal symptom from pornography and masturbation addiction why because a lot of people after they have sex it helps them relax it helps them feel sleepy and if they’re not engaging in that behavior they often may have difficulty getting sleep so part of the recovery process and i’m jumping ahead i know is going to be to address sleep hygiene but insomnia is not uncommon low energy is another one that’s very common dopamine is what is really pumped out especially when watching porn but also during sex and masturbation so if the person watches porn for hours at a time then the amount of dopamine that they are surging into their system is huge well dopamine is responsible for energy when we have regular levels of dopamine we have good energy levels when our dopamine levels are low that is one of the chemicals that contributes to fatigue and exhaustion that’s why people who take antipsychotic medication for example which lowers your dopamine antipsychotic medications typically also cause substantial fatigue so since you are not flooding your your system anymore and giving it the amount of dopamine it’s used to what your system experiences is a dopamine deficit so you’re going to experience low energy aches and pains are also really common especially if for people who have been watching pornography and masturbating because the release that comes with masturbating or sex also provides the release of endorphins and when your system is regularly flooded your endorphins receptors are regularly flooded they also change in response to that over stimulation so when you’re not engaging in those behaviors you may temporarily experience more aches and pains because your natural painkiller levels are low and you may have physical urges the brain is saying i know how to make this stop so it may produce physiological sensations that are sort of akin to urges or cravings that you want to engage in that behavior to release the tension to release the pressure in terms of psychological withdrawal it is very very common to have cravings and obsessive thoughts about pornography and or masturbation so thoughts about porn that you’ve seen before thoughts about watching porn thoughts about people that you see just on the street that you envision in pornographic ways your brain may try to create its own pornography because it’s trying to get you to go back there and it’s important to develop some thought-stopping techniques when this starts happening when you start thinking about pornography how can you turn your attention to something else what else can you force yourself to think about and we’re going to talk about that when we get down a little bit farther but one tip i will tell you right now is to actually tell yourself no i’m not going to think about that and then replace that with a competing thought so when you start thinking about porn say no i’m not going to think about that i’m going to think about going to my kids soccer game or i’m going to think about going to my nema’s 80th birthday that generally is a mood killer and if you can focus on that that can help you can also turn your attention to some other obsessive thought if you will something else that you really like thinking about like um your woodworking hobby or whatever it is that you really love doing that will capture your attention and capture your thoughts low motivation as i mentioned dopamine goes down motivation is going to go down it’s just the way your body works recognizing that is going to be important being compassionate with yourself is important because if you get all stressed out about it you’re going to prolong your recovery process recognize okay my my motivation is in the crapper right now for pretty much everything figure out what you have to do during this recovery period be compassionate with yourself don’t take on extra things figure out what you have to do and be more um diligent in making plans for what needs to happen i need to do laundry i need to go to the grocery store i need to do this at work these are the things that you need to do and then schedule in other rewards that are not addictive you know what can i do if i get my laundry done or what can i do to make it more motivating to do my laundry maybe i can watch a movie while i’m doing it or have a friend come over and we can drink coffee while i’m doing laundry anything to make it more enjoyable enjoyment increases dopamine not a lot but enough to increase the motivation anxiety is also very common because dopamine and endorphins and oxytocin tend to lower anxiety when you are not flooding your system with those and the balance is off then you may start to feel more anxiety more anxious irritability is really common if you are fatigued if you’re not sleeping well if you’ve got low motivation and you just kind of feel blah and it’s likely that you are not going to have the patience for people’s shenanigans that you normally would okay it doesn’t give you carte blanche to rip people’s head off no i’m not saying that but i’m saying you need to recognize that you are going to be more irritable when you cannot access something you want it’s just the natural consequence that you tend to get irritable so figuring out how can i deal with that irritability if i’m having a particularly bad day where i’m feeling particularly irritable what can i do to avoid causing more problems if i’m already irritable then i know it’s probably not a good day to go to the gym during power hour because there’s too many people and they’re all in my way and they’re on the machines and it’s just going to increase my irritability working with yourself working with your moods and your body and saying what can i do to improve this particular moment is going to be important depression is very common dopamine low dopamine not only does it cause you to feel fatigued and sap your motivation but it also may impact your mood dopamine norepinephrine and serotonin are all involved in emotion processing acknowledging it if your depression starts to get to be a problem then definitely talk it over with your physician or see a therapist to identify strategies for addressing your depression you can also recognize or find some solace potentially in the awareness that as your brain recovers as your body recovers many of these symptoms will probably remit but that is not going to happen tomorrow that’s not even going to happen next week we’re talking three months six months for some people could be a year depending on the intensity of their addiction and their problems and whether they were just if you will using pornography and sex or masturbation or if they were also using other addictions like cocaine or alcohol you know the more addictions there are the more intense the addiction the longer it takes to recover and difficulty concentrating oh there’s that dopamine again dopamine helps us concentrate when we’re doing something that we’re motivated to do we tend to focus on it when you are feeling irritable when you’re feeling tired when you’re feeling all these things even if you did have dopamine it’s going to be hard to concentrate you’re not going to be on your a game just like when you have the flu it’s difficult to concentrate when you’re snotting everywhere and your ear hurts and you really want to go back to bed same sort of thing so what are these tips complete the self-assessment that i linked in the video notes of my video what is pornography addiction so go back to that video look in the video notes and there’s a link that you can download the self-assessment and this will help you try to start increasing your motivation for change make a list of all the things you hope will be different after you quit using pornography what are you hoping will improve what are you hoping will change and how are you what do you need to do to make that happen if you’re not spending as much time and energy on porn you’re going to have a bunch of time and energy freed up so you can use that to enhance your relationships you can use that to improve your work you can use that to start going to the gym however you want to use it begin keeping a log of your cravings what triggered them and if there was anything that made you more vulnerable to being triggered now triggers set us off vulnerabilities are things that make us more likely to be triggered for example if you’ve watched my other videos you know sleep is a big vulnerability of mine if i am not well rested i tend to be much more likely to be triggered my irritability tends to be more likely to be triggered my sense of helplessness and hopelessness or depression is more easily triggered at by things that come my way recognizing this i know if i have not slept well that i need to be compassionate with myself and take some steps to add a buffer between me and distress so it doesn’t cause me further problems so it is important to start knowing those vulnerabilities for pornography addiction what are your vulnerabilities what makes you more likely to start thinking about or start craving viewing pornography or masturbation what is it for you and then what triggers it obviously triggers uh you need to address on a case-by-case basis for some people it’s just being in front of a computer for other people it’s times of day for other people it’s certain emotions like they start feeling angry or anxious and watching porn helps them escape knowing what your triggers are and starting to address them is going to be really important recognize that porn has many forms and make a decision to eliminate all of them from your life for at least six months now i’m going to go through this list and part of you is probably going to be like doc that means i can’t do much of anything except for read war and peace well that’s an exaggeration but yes sex sells so there’s a lot of sex that is in our advertising there is a lot of sex lately that’s even in our mainstream media and some of the shows that i pull up on netflix and stuff that i think are going to be family-friendly just aren’t really focus on the family-friendly content block porn sites and obviously we’re talking about legit porn sites you want to definitely block those not only on your pc but also on all of your mobile devices so this includes porn sites and i have here and gambling you may be scratching your head going i don’t gamble or you know i don’t have a problem with gambling well great let’s not develop one pornography and masturbation is a tension and release activity gambling is a tension and release activity therefore it is very very common for people who have porn addiction when they can’t access the porn they may find stimulation in gambling because each new um hand that they play of poker or something is sort of like watching a new video in of pornography now obviously it’s not going to give the same level of stimulation but it does have a tension and release and when people gamble the more money they are gambling at any one time the more tension is building and when they win the more of a rush of endorphins they get so it is helpful and advised i advise all my patients to block both porn and gambling sites for six months and then we can reevaluate after that dating apps and i know you may be like well how am i going to meet people unfortunately the content on many dating apps is very uh not safe for work and having people send you nsfw pictures can be a replacement for porn so get off the dating apps for six months you may have to meet people in real life or just take a break from dating avoid not safe for work forums on sites like reddit trying to figure out and if you need to avoid reddit completely fine otherwise set your put your settings so you aren’t able to access the nsfw forums and and posts a lot of people it’s not possible to access reddit without having your password which means you can go in and change those settings so a lot of people just need to block reddit and similar forum sites that do have a lot of pornographic material on them for this first six months whatever program you use on your pc on your mobile device have somebody else install it and set it up you can work with them just install it and set it up if you want but they need to be the one with the password not you if you have the password then it kind of defeats your purpose it slows you down from re-accessing it but you’re still able to access it give them the password avoid explicit movies not just pornography avoid r-rated movies avoid anything with nudity or sexuality and that has been one thing i guess from the all the streaming services they have a warning at the beginning of every show about what’s in it the easiest thing is to stick to family friendly sites go back to um me tv for example replays all the shows from the 80s that were very not explicit you can also go to family-friendly sites like the dove network paying attention to what you’re watching if you have to watch tv you know if i were giving up one thing i wouldn’t want to have to also give up tv with it but that’s just me i love my tv avoid strip clubs and other activities that might be stimulating you know that seems obvious but we don’t want to stimulate that part of your brain so you’re going home and you’re going ah i want to access more of that and avoid explicit books and magazines this means books or magazines it can be text or pictures so obviously you know playboy hustler penthouse all those magazines you’re going to avoid but also text that explicitly describes sex acts can be triggering for people so avoid those you also want to avoid magazines sorry with explicit advertising so if you and this can be the victoria’s secret catalog this can be um i don’t know any particular magazines that i want to name off because i haven’t looked at at magazines that guys typically look at but ones that have scantily clad women sprawled across cars or you get the idea you don’t want to have something that you’re turning the page and you’re like oh hello so be careful what you’re looking at for this first six months what you’re trying to do is detox your brain and let it start to heal develop distress tolerance skills your thoughts and the mnemonic for this is tags thoughts activities guided imagery and sensations for thoughts have distress tolerant thoughts like i can get through this i don’t need to give in whatever you know my kids are more important to me than pornography those are all great or as i mentioned earlier competing thoughts think of something that really just kills the mood activities breathe now as opposed to tolerating emotional distress tolerating urges and cravings is a little bit different so distraction can be really really helpful breathing helps trigger that relaxation response so if anxiety or anger is causing you to want to use that can be helpful slow your breathing unhook this is helpful for cravings unhook from this craving and see it out here you’re not i have to do this i have to watch porn you can say i’m having the thought that i have to watch porn now what do i want to do with that some people will even get little emoji pillows or or little squishy balls that they hold that represent that thought but unhook it’s not part of you it’s something you’re having right now and you can choose to get rid of it and then like i said as opposed to emotions that we want people to learn that they can sit with with urges a lot of times distraction can be helpful because urges come in and typically crest and then recede in about 15 20 minutes for most people so distraction you can exercise take that energy and put it into something else call a friend talk about sports talk about you know if you’re a female talk about whatever you’re interested in if it’s not sports and i know that was a sexist comment and i apologize guided imagery ride the wave when you’re having an urge as i mentioned it typically comes in like a wave and crests like a wave and then it starts to go out so you can envision yourself riding that wave if you want i don’t have a lot of luck with that imagery myself i like the b imagery a little bit better if you have a b on your arm and you don’t want it there you want it to go away but if you swat at it it’s probably going to get mad and sting you so think of urges like that be on your arm that you have the urge to swat you’re having this feeling and you have the urge to try to swat at it to try to make make it go away but if you do it’s going to make things worse you can also use guided imagery just to go to your happy place that’s that’s another option and sensations this is again a little bit different than the distress tolerance skills that we usually talk about with emotions ice can be really helpful for sensations whether it’s an ice pack to you know cool off the physical sensations or holding a couple of ice cubes or putting your hands in a bath of ice water that will distract you you will not be thinking about porn or or sex or anything else if you have your hands in a bath of ice water smells now a lot of times i talk about happy smells relaxing smells those kinds of smells but in this particular case noxious smells usually work best and i don’t mean poison you know don’t get me wrong i’m not saying that i mean something like rotten eggs or a essential oil that you really don’t like the smell of smelling that is enough to kind of make you go oh no gosh and it gets you in a completely different frame of mind it shocks you out of that thought process that you were having and into a different one join a support community and this can be in real life where you join a support group like sex addicts anonymous or online and obviously you want to be selective and make sure you’re joining a good support community online but it can be helpful if you’re joining one online since the computer is a trigger for a lot of people it’s important to add retro recovery triggers to your environment a lot of times we talk about triggers in terms of addiction triggers recovery triggers work against the addiction triggers so put pictures around your um computer and on your mobile device of your kids your mom mother teresa whatever it is that just kills the mood have those things around so your mobile device and your computer stop becoming paired with pornography and start becoming paired with something that is incompatible with watching porn regulate your circadian rhythms and i mentioned that insomnia can be a problem that is created by pornography addiction as well as a symptom of withdrawal so sleep sucks but it’s important to recognize that your circadian rhythms actually regulate the release of a lot of hormones including your sex hormones including your sleep hormones so making sure that you are practicing really good sleep hygiene to regulate your circadian rhythms will help so your body’s not going okay when am i supposed to secrete testosterone estrogen what are we doing here regulate your circadian rhythms you’ll start helping your body regulate your hormones which will lead to reduced random impulses for a lot of people begin identifying the reasons you were attracted to porn in the first place what were the benefits of it and start addressing those issues as i mentioned some people started using during a period where you know maybe they weren’t in a relationship or something else and then they progressively just increased the amount of time they were watching porn and then their brains started to change and now the withdrawals are what’s maintaining their addiction and they may be experiencing some other problems in their life now that they’re fully into a addictive or compulsive behavior but for other people they may have turned to pornography because they were having problems in relationships maybe they have abandonment fears so they don’t want to connect with anyone or maybe they have difficulty communicating and a lot of their relationships just you know go to crap so they’ve given up on being in relationships and they’ve turned to porn instead maybe they have low self-esteem or social anxiety or depression when people are depressed they feel helpless and hopeless and the release from masturbation or sex can temporarily provide a little bit of feeling of comfort and the fantasy life that is created by a lot of people who watch porn can also allow them an escape from that depression sexual dysfunction or performance anxiety may have existed before the porn even came into the picture that’s one of those things that a sex therapist or a or your physician may be able to help you with and as i said insomnia some people may have started using because they were they had so much anxiety and they were so stressed out they had a hard time relaxing to get to sleep and so they started using porn and masturbation they found that worked but then they started using then they became unable to get to get to sleep without using porn and masturbation and then they started using porn at other times to help them relax so you can see how it can spiral it’s important not just to remove the porn and help the brain rebalance but to address the underlying issues because if you don’t then those underlying issues are likely going to be relapse traps in the future other tips wear a bathing suit in the shower and re-aim the water if the stimulation on your genitals is too triggering for you and that has come up with several of my uh several of my clients both male and female so that is one option obviously you still need to wash but avoiding excessive stimulation can help reduce the frequency of having those urges and compulsive thoughts identify high-risk times and situations for you and make a plan maybe when you’re at work not a big deal you’re so focused on work you can do that but as soon as you get off work and until you get back to work the next day that’s a high-risk time or maybe it’s right before bed or if you wake up in the middle of the night whatever high-risk times you have you need to make a plan for how can i get through this what what is my strategy same thing for situations if you’re in particular situations that may be triggering for example if when you get really stressed out you want to watch porn and masturbate to escape and relax then recognizing situations that trigger your stress and figuring out how you’re going to address those redirect your energy to the things that are important in your rich and meaningful life including your hobbies and interests hobbies and interests and other relationships are going to help increase dopamine and increase oxytocin and increase some of those happy chemicals if you will so doing that not only helps you start rebuilding your life but it also increases to a little bit little effect the happy chemicals you’re not flooding the system so you’re not undoing your your progress but it is giving you enough it’s giving you just a little bit of a taste of those chemicals to keep you going while abstaining from sex or masturbation during early recovery the three to six months immediately following is often recommended if you choose to continue having sexual releases it is recommended to only do it with a partner in real life not over video not anywhere else but a partner in real life with whom you’re in a committed relationship and the reason for that is if you just say a partner in real life then somebody may start going out and switch from pornography addiction to sex addiction so it is important to have very strict parameters on the context in which you will get a sexual release ideally masturbation if you’re doing it with a partner is done by the partner not by you so you’re not engaging in any of those behaviors that are um that you’re trying to stop recovery from pornography addiction requires that your brain has a break from the frequent and often sustained floods of dopamine endorphins etc during early recovery withdrawal symptoms are very similar to that of other drugs because the same brain systems have been hijacked be compassionate with yourself and take it one day at a time recognizing that your symptoms in early recovery are quite common and many of them will subside or get better as your brain and body start to recover .
Déroulement de la vidéo:
0.001 Self Help Program at DocSnipes.com/PornHelp
0.001 hey there everybody and welcome back in this video
we&;re talking about 10 tips for recovery from
0.001 pornography addiction i&;m your host dr donnelly
snipes in this video you&;re going to learn the
0.001 prevalence of porn addiction so how many people
does it really impact you&;ll identify the most
0.001 common withdrawal symptoms from porn addiction
and review 10 actually 12 tips to help you start
0.001 your recovery process now i say the recovery
process because recovery from any addiction
0.001 is a process and just like other addictions
there will be what we call post acute withdrawal
0.001 syndrome while your brain rebalances and restores
itself so being patient with yourself is important
0.001 and recognizing that these are just
the tips to help you get started
0.001 problematic pornography use is estimated to impact
1.2 percent of women and 4.4 of men so about 1 out
0.001 of every 100 women and 4 out of every 100 men and
i know there&;s decimals there but you know just
0.001 rough estimate that&;s actually pretty common
when you look around when you go into a big
0.001 grocery store there&;s probably a hundred people
in there one of the women 100 people in there
0.001 so one of those people is likely struggling
from struggling with problematic pornography use
0.001 now these numbers actually come
from people who self-identify
0.001 as being having a pornography addiction it is
not one of those other studies that has used
0.001 problematic pornography use and really really
high numbers so the number i&;m giving you here
0.001 are the people who look at their behavior
and objectively say yeah this is a problem
0.001 while viewing pornography and masturbation
can both be addictive in their own right most
0.001 people who watch porn also have a problem
with masturbation unlike alcohol or drugs
0.001 most people cannot completely remove the
temptation to masturbate from their life
0.001 now there are some people during early recovery
who may explore chastity devices but that is
0.001 sort of an extreme measure so most people are
not completely able to remove that temptation
0.001 when you first quit watching porn
or engaging in regular masturbation
0.001 you&;re likely going to experience psychological
and physical withdrawal it&;s just what&;s going to
0.001 happen as i mentioned there&;s something
called post-acute withdrawal syndrome
0.001 and i do have a video on that if you want to learn
more about it but basically it is comprised of all
0.001 the symptoms that people experience while their
body recovers while their brain recovers because
0.001 when your brain is subjected to excessive amounts
of neurotransmitters like dopamine and endorphins
0.001 it actually changes its structure it changes the
way the reward system works so during post-acute
0.001 withdrawal your brain has to basically rewire
itself physical withdrawal symptoms insomnia
0.001 is a very common withdrawal symptom from
pornography and masturbation addiction
0.001 why because a lot of people after they have sex
it helps them relax it helps them feel sleepy
0.001 and if they&;re not engaging in that behavior they
often may have difficulty getting sleep so part
0.001 of the recovery process and i&;m jumping ahead
i know is going to be to address sleep hygiene
0.001 but insomnia is not uncommon low energy is
another one that&;s very common dopamine is what is
0.001 really pumped out especially when watching
porn but also during sex and masturbation so
0.001 if the person watches porn for hours at
a time then the amount of dopamine that
0.001 they are surging into their system is huge well
dopamine is responsible for energy when we have
0.001 regular levels of dopamine we have good energy
levels when our dopamine levels are low that
0.001 is one of the chemicals that contributes to
fatigue and exhaustion that&;s why people who
0.001 take antipsychotic medication for example which
lowers your dopamine antipsychotic medications
0.001 typically also cause substantial fatigue so since
you are not flooding your your system anymore
0.001 and giving it the amount of dopamine it&;s used to
what your system experiences is a dopamine deficit
0.001 so you&;re going to experience low energy
aches and pains are also really common
0.001 especially if for people who have been
watching pornography and masturbating because
0.001 the release that comes with masturbating or
sex also provides the release of endorphins
0.001 and when your system is regularly flooded your
endorphins receptors are regularly flooded
0.001 they also change in response to that over
stimulation so when you&;re not engaging in those
0.001 behaviors you may temporarily experience more
aches and pains because your natural painkiller
0.001 levels are low and you may have physical urges
the brain is saying i know how to make this stop
0.001 so it may produce physiological sensations
that are sort of akin to urges or cravings
0.001 that you want to engage in that behavior to
release the tension to release the pressure
0.001 in terms of psychological withdrawal it is
very very common to have cravings and obsessive
0.001 thoughts about pornography and or masturbation
so thoughts about porn that you&;ve seen before
0.001 thoughts about watching porn thoughts about people
that you see just on the street that you envision
0.001 in pornographic ways your brain may try to create
its own pornography because it&;s trying to get
0.001 you to go back there and it&;s important to
develop some thought-stopping techniques
0.001 when this starts happening when you start thinking
about pornography how can you turn your attention
0.001 to something else what else can you force yourself
to think about and we&;re going to talk about that
0.001 when we get down a little bit farther but one
tip i will tell you right now is to actually tell
0.001 yourself no i&;m not going to think about that
and then replace that with a competing thought
0.001 so when you start thinking about porn say no i&;m
not going to think about that i&;m going to think
0.001 about going to my kids soccer game or i&;m going
to think about going to my nema&;s 80th birthday
0.001 that generally is a mood killer and if you can
focus on that that can help you can also turn your
0.001 attention to some other obsessive thought if you
will something else that you really like thinking
0.001 about like um your woodworking hobby or whatever
it is that you really love doing that will
0.001 capture your attention and capture your
thoughts low motivation as i mentioned
0.001 dopamine goes down motivation is going to
go down it&;s just the way your body works
0.001 recognizing that is going to be important
being compassionate with yourself is important
0.001 because if you get all stressed out about it
you&;re going to prolong your recovery process
0.001 recognize okay my my motivation is in the crapper
right now for pretty much everything figure out
0.001 what you have to do during this recovery period
be compassionate with yourself don&;t take on
0.001 extra things figure out what you have to do
and be more um diligent in making plans for
0.001 what needs to happen i need to do laundry
i need to go to the grocery store i need to
0.001 do this at work these are the things that you
need to do and then schedule in other rewards
0.001 that are not addictive you know what can i do if
i get my laundry done or what can i do to make it
0.001 more motivating to do my laundry maybe i can
watch a movie while i&;m doing it or have a
0.001 friend come over and we can drink coffee while i&;m
doing laundry anything to make it more enjoyable
0.001 enjoyment increases dopamine not a lot
but enough to increase the motivation
0.001 anxiety is also very common because dopamine
and endorphins and oxytocin tend to lower
0.001 anxiety when you are not flooding your system with
those and the balance is off then you may start to
0.001 feel more anxiety more anxious irritability
is really common if you are fatigued if
0.001 you&;re not sleeping well if you&;ve got low
motivation and you just kind of feel blah and
0.001 it&;s likely that you are not going to have
the patience for people&;s shenanigans that
0.001 you normally would okay it doesn&;t give
you carte blanche to rip people&;s head off
0.001 no i&;m not saying that but i&;m saying you need to
recognize that you are going to be more irritable
0.001 when you cannot access something you want
it&;s just the natural consequence that you
0.001 tend to get irritable so figuring out how
can i deal with that irritability if i&;m
0.001 having a particularly bad day where i&;m feeling
particularly irritable what can i do to avoid
0.001 causing more problems if i&;m already irritable
then i know it&;s probably not a good day to
0.001 go to the gym during power hour because
there&;s too many people and they&;re all
0.001 in my way and they&;re on the machines and
it&;s just going to increase my irritability
0.001 working with yourself working with your
moods and your body and saying what can i do
0.001 to improve this particular
moment is going to be important
0.001 depression is very common dopamine low dopamine
not only does it cause you to feel fatigued and
0.001 sap your motivation but it also may impact
your mood dopamine norepinephrine and serotonin
0.001 are all involved in emotion processing
acknowledging it if your depression starts to get
0.001 to be a problem then definitely talk it over
with your physician or see a therapist to
0.001 identify strategies for addressing your
depression you can also recognize or
0.001 find some solace potentially in the awareness
that as your brain recovers as your body recovers
0.001 many of these symptoms will probably remit but
that is not going to happen tomorrow that&;s not
0.001 even going to happen next week we&;re talking
three months six months for some people could
0.001 be a year depending on the intensity of their
addiction and their problems and whether they were
0.001 just if you will using pornography and sex or
masturbation or if they were also using other
0.001 addictions like cocaine or alcohol you know
the more addictions there are the more intense
0.001 the addiction the longer it takes to recover and
difficulty concentrating oh there&;s that dopamine
0.001 again dopamine helps us concentrate when we&;re
doing something that we&;re motivated to do we tend
0.001 to focus on it when you are feeling irritable when
you&;re feeling tired when you&;re feeling all these
0.001 things even if you did have dopamine it&;s going
to be hard to concentrate you&;re not going to be
0.001 on your a game just like when you have the
flu it&;s difficult to concentrate when you&;re
0.001 snotting everywhere and your ear hurts and you
really want to go back to bed same sort of thing
0.001 so what are these tips complete the
self-assessment that i linked in the video
0.001 notes of my video what is pornography
addiction so go back to that video
0.001 look in the video notes and there&;s
a link that you can download the
0.001 self-assessment and this will help you try to
start increasing your motivation for change
0.001 make a list of all the things you hope will
be different after you quit using pornography
0.001 what are you hoping will improve what are
you hoping will change and how are you
0.001 what do you need to do to make that happen if
you&;re not spending as much time and energy on
0.001 porn you&;re going to have a bunch of time
and energy freed up so you can use that to
0.001 enhance your relationships you can use that
to improve your work you can use that to
0.001 start going to the gym however you want to
use it begin keeping a log of your cravings
0.001 what triggered them and if there was anything
that made you more vulnerable to being triggered
0.001 now triggers set us off vulnerabilities are
things that make us more likely to be triggered
0.001 for example if you&;ve watched my other videos
you know sleep is a big vulnerability of mine
0.001 if i am not well rested i tend to be much more
likely to be triggered my irritability tends to
0.001 be more likely to be triggered my sense of
helplessness and hopelessness or depression
0.001 is more easily triggered at by things
that come my way recognizing this
0.001 i know if i have not slept well that i need to
be compassionate with myself and take some steps
0.001 to add a buffer between me and distress
so it doesn&;t cause me further problems
0.001 so it is important to start knowing those
vulnerabilities for pornography addiction
0.001 what are your vulnerabilities what makes you more
likely to start thinking about or start craving
0.001 viewing pornography or masturbation what is it for
you and then what triggers it obviously triggers
0.001 uh you need to address on a case-by-case basis for
some people it&;s just being in front of a computer
0.001 for other people it&;s times of day for
other people it&;s certain emotions like
0.001 they start feeling angry or anxious
and watching porn helps them escape
0.001 knowing what your triggers are and starting to
address them is going to be really important
0.001 recognize that porn has many forms
and make a decision to eliminate
0.001 all of them from your life for at least six
months now i&;m going to go through this list
0.001 and part of you is probably going to be
like doc that means i can&;t do much of
0.001 anything except for read war and
peace well that&;s an exaggeration but
0.001 yes sex sells so there&;s a lot of sex that is
in our advertising there is a lot of sex lately
0.001 that&;s even in our mainstream media and some of
the shows that i pull up on netflix and stuff
0.001 that i think are going to be family-friendly just
aren&;t really focus on the family-friendly content
0.001 block porn sites and obviously we&;re talking
about legit porn sites you want to definitely
0.001 block those not only on your pc but also on all
of your mobile devices so this includes porn sites
0.001 and i have here and gambling you may be scratching
your head going i don&;t gamble or you know i don&;t
0.001 have a problem with gambling well great let&;s
not develop one pornography and masturbation
0.001 is a tension and release activity gambling
is a tension and release activity therefore
0.001 it is very very common for people who have
porn addiction when they can&;t access the porn
0.001 they may find stimulation in gambling because each
new um hand that they play of poker or something
0.001 is sort of like watching a new video in of
pornography now obviously it&;s not going
0.001 to give the same level of stimulation but it does
have a tension and release and when people gamble
0.001 the more money they are gambling at any one time
the more tension is building and when they win
0.001 the more of a rush of endorphins they get so it
is helpful and advised i advise all my patients
0.001 to block both porn and gambling sites for six
months and then we can reevaluate after that
0.001 dating apps and i know you may be like
well how am i going to meet people
0.001 unfortunately the content on many dating apps
is very uh not safe for work and having people
0.001 send you nsfw pictures can be a replacement for
porn so get off the dating apps for six months
0.001 you may have to meet people in real life or just
take a break from dating avoid not safe for work
0.001 forums on sites like reddit trying to figure out
and if you need to avoid reddit completely fine
0.001 otherwise set your put your settings so you aren&;t
able to access the nsfw forums and and posts
0.001 a lot of people it&;s not possible to access reddit
without having your password which means you can
0.001 go in and change those settings so a lot of people
just need to block reddit and similar forum sites
0.001 that do have a lot of pornographic
material on them for this first six months
0.001 whatever program you use on your pc on your mobile
device have somebody else install it and set it
0.001 up you can work with them just install it and
set it up if you want but they need to be the
0.001 one with the password not you if you have the
password then it kind of defeats your purpose
0.001 it slows you down from re-accessing it but you&;re
still able to access it give them the password
0.001 avoid explicit movies not just pornography avoid
r-rated movies avoid anything with nudity or
0.001 sexuality and that has been one thing i
guess from the all the streaming services
0.001 they have a warning at the beginning
of every show about what&;s in it
0.001 the easiest thing is to stick to family friendly
sites go back to um me tv for example replays
0.001 all the shows from the 80s that were very not
explicit you can also go to family-friendly sites
0.001 like the dove network paying attention to what
you&;re watching if you have to watch tv you know
0.001 if i were giving up one thing i wouldn&;t
want to have to also give up tv with it
0.001 but that&;s just me i love my tv avoid strip clubs
and other activities that might be stimulating
0.001 you know that seems obvious but we don&;t
want to stimulate that part of your brain
0.001 so you&;re going home and you&;re going ah i want
to access more of that and avoid explicit books
0.001 and magazines this means books or magazines it can
be text or pictures so obviously you know playboy
0.001 hustler penthouse all those magazines you&;re going
to avoid but also text that explicitly describes
0.001 sex acts can be triggering for people so avoid
those you also want to avoid magazines sorry
0.001 with explicit advertising so if you and this
can be the victoria&;s secret catalog this can be
0.001 um i don&;t know any particular magazines that
i want to name off because i haven&;t looked at
0.001 at magazines that guys typically look at
but ones that have scantily clad women
0.001 sprawled across cars or you get the idea you
don&;t want to have something that you&;re turning
0.001 the page and you&;re like oh hello so be careful
what you&;re looking at for this first six months
0.001 what you&;re trying to do is detox
your brain and let it start to heal
0.001 develop distress tolerance skills your
thoughts and the mnemonic for this is tags
0.001 thoughts activities guided
imagery and sensations for
0.001 thoughts have distress tolerant thoughts like
i can get through this i don&;t need to give in
0.001 whatever you know my kids are more important to
me than pornography those are all great or as
0.001 i mentioned earlier competing thoughts think
of something that really just kills the mood
0.001 activities breathe now as opposed to
tolerating emotional distress tolerating
0.001 urges and cravings is a little bit different
so distraction can be really really helpful
0.001 breathing helps trigger that relaxation response
so if anxiety or anger is causing you to want to
0.001 use that can be helpful slow your breathing
unhook this is helpful for cravings unhook
0.001 from this craving and see it out here you&;re
not i have to do this i have to watch porn you
0.001 can say i&;m having the thought that i have to
watch porn now what do i want to do with that
0.001 some people will even get little
0.001 emoji pillows or or little squishy balls that
they hold that represent that thought but unhook
0.001 it&;s not part of you it&;s something you&;re having
right now and you can choose to get rid of it
0.001 and then like i said as opposed to emotions that
we want people to learn that they can sit with
0.001 with urges a lot of times distraction
can be helpful because urges come in and
0.001 typically crest and then recede in
about 15 20 minutes for most people
0.001 so distraction you can exercise take that
energy and put it into something else
0.001 call a friend talk about sports talk about you
know if you&;re a female talk about whatever
0.001 you&;re interested in if it&;s not sports and i
know that was a sexist comment and i apologize
0.001 guided imagery ride the wave when you&;re having
an urge as i mentioned it typically comes in
0.001 like a wave and crests like a wave and then it
starts to go out so you can envision yourself
0.001 riding that wave if you want i don&;t have
a lot of luck with that imagery myself
0.001 i like the b imagery a little bit better if you
have a b on your arm and you don&;t want it there
0.001 you want it to go away but if you swat at it
it&;s probably going to get mad and sting you
0.001 so think of urges like that be on your arm that
you have the urge to swat you&;re having this
0.001 feeling and you have the urge to try to swat at
it to try to make make it go away but if you do
0.001 it&;s going to make things worse you can also use
guided imagery just to go to your happy place
0.001 that&;s that&;s another option and sensations
this is again a little bit different than
0.001 the distress tolerance skills that
we usually talk about with emotions
0.001 ice can be really helpful for sensations whether
it&;s an ice pack to you know cool off the
0.001 physical sensations or holding a couple of ice
cubes or putting your hands in a bath of ice
0.001 water that will distract you you will not be
thinking about porn or or sex or anything else
0.001 if you have your hands in a bath of ice water
smells now a lot of times i talk about happy
0.001 smells relaxing smells those kinds of smells
but in this particular case noxious smells
0.001 usually work best and i don&;t mean poison you
know don&;t get me wrong i&;m not saying that i
0.001 mean something like rotten eggs or a essential oil
that you really don&;t like the smell of smelling
0.001 that is enough to kind of make you go oh no gosh
and it gets you in a completely different frame of
0.001 mind it shocks you out of that thought process
that you were having and into a different one
0.001 join a support community and this can be in
real life where you join a support group like
0.001 sex addicts anonymous or online and obviously
you want to be selective and make sure you&;re
0.001 joining a good support community online but it
can be helpful if you&;re joining one online since
0.001 the computer is a trigger for a lot of people
it&;s important to add retro recovery triggers
0.001 to your environment a lot of times we talk
about triggers in terms of addiction triggers
0.001 recovery triggers work against the addiction
triggers so put pictures around your um
0.001 computer and on your mobile
device of your kids your mom
0.001 mother teresa whatever it is that just
kills the mood have those things around so
0.001 your mobile device and your computer
stop becoming paired with pornography
0.001 and start becoming paired with something
that is incompatible with watching porn
0.001 regulate your circadian rhythms
and i mentioned that insomnia
0.001 can be a problem that is created by pornography
addiction as well as a symptom of withdrawal so
0.001 sleep sucks but it&;s important to recognize that
your circadian rhythms actually regulate the
0.001 release of a lot of hormones including your
sex hormones including your sleep hormones
0.001 so making sure that you are practicing really good
sleep hygiene to regulate your circadian rhythms
0.001 will help so your body&;s not going okay when
am i supposed to secrete testosterone estrogen
0.001 what are we doing here regulate
your circadian rhythms you&;ll start
0.001 helping your body regulate your
hormones which will lead to reduced
0.001 random impulses for a lot of people
0.001 begin identifying the reasons you were attracted
to porn in the first place what were the benefits
0.001 of it and start addressing those issues
as i mentioned some people started using
0.001 during a period where you know maybe they weren&;t
in a relationship or something else and then they
0.001 progressively just increased the amount of time
they were watching porn and then their brains
0.001 started to change and now the withdrawals are
what&;s maintaining their addiction and they may be
0.001 experiencing some other problems in their life now
that they&;re fully into a addictive or compulsive
0.001 behavior but for other people they may have turned
to pornography because they were having problems
0.001 in relationships maybe they have abandonment
fears so they don&;t want to connect with anyone
0.001 or maybe they have difficulty communicating
and a lot of their relationships just you
0.001 know go to crap so they&;ve given up on being in
relationships and they&;ve turned to porn instead
0.001 maybe they have low self-esteem or social anxiety
0.001 or depression when people are depressed
they feel helpless and hopeless and
0.001 the release from masturbation or sex
can temporarily provide a little bit of
0.001 feeling of comfort and the fantasy life that
is created by a lot of people who watch porn
0.001 can also allow them an escape from that depression
0.001 sexual dysfunction or performance anxiety may have
existed before the porn even came into the picture
0.001 that&;s one of those things that a sex therapist or
a or your physician may be able to help you with
0.001 and as i said insomnia some people may have
started using because they were they had
0.001 so much anxiety and they were so stressed out
they had a hard time relaxing to get to sleep
0.001 and so they started using porn and masturbation
they found that worked but then they started using
0.001 then they became unable to get to get to sleep
without using porn and masturbation and then
0.001 they started using porn at other times to help
them relax so you can see how it can spiral
0.001 it&;s important not just to remove the porn and
help the brain rebalance but to address the
0.001 underlying issues because if you don&;t then those
underlying issues are likely going to be relapse
0.001 traps in the future other tips wear a bathing
suit in the shower and re-aim the water if the
0.001 stimulation on your genitals is too triggering
for you and that has come up with several of my
0.001 uh several of my clients both male and
female so that is one option obviously
0.001 you still need to wash but avoiding excessive
stimulation can help reduce the frequency of
0.001 having those urges and compulsive thoughts
identify high-risk times and situations for you
0.001 and make a plan maybe when you&;re at work not a
big deal you&;re so focused on work you can do that
0.001 but as soon as you get off work and until you
get back to work the next day that&;s a high-risk
0.001 time or maybe it&;s right before bed or if you wake
up in the middle of the night whatever high-risk
0.001 times you have you need to make a plan for how can
i get through this what what is my strategy same
0.001 thing for situations if you&;re in particular
situations that may be triggering for example
0.001 if when you get really stressed out you want to
watch porn and masturbate to escape and relax then
0.001 recognizing situations that trigger your stress
and figuring out how you&;re going to address those
0.001 redirect your energy to the things that are
important in your rich and meaningful life
0.001 including your hobbies and interests hobbies and
interests and other relationships are going to
0.001 help increase dopamine and increase oxytocin and
increase some of those happy chemicals if you will
0.001 so doing that not only helps
you start rebuilding your life
0.001 but it also increases to a little
bit little effect the happy chemicals
0.001 you&;re not flooding the system so you&;re not
undoing your your progress but it is giving you
0.001 enough it&;s giving you just a little bit of
a taste of those chemicals to keep you going
0.001 while abstaining from sex or masturbation during
early recovery the three to six months immediately
0.001 following is often recommended if you choose to
continue having sexual releases it is recommended
0.001 to only do it with a partner in real life not over
video not anywhere else but a partner in real life
0.001 with whom you&;re in a committed relationship and
the reason for that is if you just say a partner
0.001 in real life then somebody may start going out and
switch from pornography addiction to sex addiction
0.001 so it is important to have very strict parameters
on the context in which you will get a sexual
0.001 release ideally masturbation if you&;re doing
it with a partner is done by the partner
0.001 not by you so you&;re not engaging in any of those
behaviors that are um that you&;re trying to stop
0.001 recovery from pornography addiction requires that
your brain has a break from the frequent and often
0.001 sustained floods of dopamine endorphins
etc during early recovery withdrawal
0.001 symptoms are very similar to that of other drugs
because the same brain systems have been hijacked
0.001 be compassionate with yourself
and take it one day at a time
0.001 recognizing that your symptoms in
early recovery are quite common
0.001 and many of them will subside or get better
as your brain and body start to recover
.
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