Addiction

6 Effective Tips to Stop Masturbating and Regain Control

Written By

Dr. Amar Shinde

Published on: 06 May 2025 | Last Updated on: 29 May 2025

How to Avoid Masterbation?

Masturbation is a natural thing, and to state it correctly, it is normal and healthy too. It is a part of human sexuality. However, there is a difference between healthy masturbation and addiction. This is when ‘how to stop the habit of masturbation’ becomes a crucial consideration.

Masturbating excessively can start to affect your mental health, relationships, and daily life. And when it does so, it is an indication that the habit is no longer healthy, and you need to stop it.

If you are one of those suffering from the addiction of masturbation and need to know how to quit masterbation habit, here are a few things to know:

• You are not alone. Many people have the same challenge.
• It is a habit and can be fixed with help.
• Seeking help is a sign of strength, courage, and, most importantly, wisdom.

Below in the blog, we will explore why you should stop or reduce the habit, how to stop masturbation addiction, the side effects of masturbation, and when to seek professional help.

Related Learning: Overcoming Compulsive Masturbation

Why Stop Masturbating?

Masturbation is healthy when done occasionally. It actually has benefits, too. It can make you feel more connected with your body, reduce stress, improve sleep and boost mood. However, the same healthy habit, when not controlled, becomes a compulsive act and addiction. It can then negatively impact your physical, emotional, and social well-being. 

Here are a few reasons you need to think about ‘how to stop habit of masturbation’ if you are doing it excessively:

• Physical fatigue - Over-masturbation may cause temporary physical discomfort as well.  For example, fatigue, soreness, or cramps.
• Mental clarity - Masturbating excessively can drain your mental energy. It affects focus, motivation, and drive.
• Lost interest in relationships - Excess self-pleasure reduces interest in forming genuine and intimate relationships, as it requires more effort.
• Productivity - Spending too much time on masturbation affects your work and daily life. Cutting down allows you to reclaim your time and energy, which you can use for hobbies, work, and personal growth.

It is important to know your 'why'. It gives you the motivation to put consistent efforts into changing the habit. 

Related Learning: Benefits of Masturbation

How to Stop Masturbating?

The fact that you are asking how to quit masterbation shows your intention. And intention is key to change. You have already started your journey towards a healthier life by realising that there is an issue that you need to change. Wanting to change and looking for solutions is another step forward. So, firstly, congratulations on that first win. You are already doing so much better than many who continue to indulge without realisation.

1. Identify Your Triggers

Figure out your triggers. Your triggers are situations or reasons when you feel the urge. It could be boredom, loneliness, stress, or a specific environment like your bedroom or sitting in front of your computer. Recognising the triggers can help you to avoid masterbation and prepare for with strategies.

2. Stay Busy

Free time causes procrastination, wandering thoughts and promotes masturbation. Engaging in activities that would keep you busy while making you feel happy can help you forget about masturbating. For example, 

• Learning a new skill that you wanted to 
• Playing a sport or going to the gym
• Volunteering at events, social causes, or community services
• Engaging in creative hobbies like painting or writing (the one that you like)

The key is to choose an activity that you like and stay consistent and engaged.

3. Set Goals and Track Progress

Achieving anything difficult, like changing a habit, requires setting goals, an outline or plan to achieve them, and setting timelines to track your progress. It allows you to track small wins on the way to keep you motivated. For example, your goal can be not to masturbate more than once per day for 10 days and to go to the gym to build core muscles or lose weight. Also, give yourself cheat days once a week, like diet days, to keep yourself pushing with continued motivation. Setting goals and tracking daily progress is crucial to stop the habit of masturbation’.

4. Limit Access to Triggers

Knowing your triggers can help you avoid them. Follow the "out of sight, out of mind concept. If your computer has a lot of porn, challenge yourself to stay away from it for 6 days. If your bedroom is your trigger, keep yourself busy and go to your bed only to crash at night when you are too tired. You may also consider changing your bedroom.

» How to Quit Porn: Practical methods to deal with your addiction.

5. Practice Mindfulness

Meditation and mindfulness, despite being a slow process, increase resistance and resilience by rewiring your brain. One of the key practices of meditation is being in the present by letting the thoughts pass and focusing on breathing. The practice can help you pass through your urges by breathing through them, too. Practising mindfulness can be a good solution when looking for answers to how to stop doing masturbation.

6. Build a Support System

If isolation is your trigger, consider finding support groups. Also, if it is becoming difficult to follow through with these tips, seeking professional help is highly recommended.

Remember, asking for help is not a sign of weakness but a sign of smartness because it helps you to improve, grow, and become better than most people.

Side Effects of Excessive Masturbation

Masturbation is not harmful as long as it's done within limits. However, if it is becoming a compulsive behaviour and causing you:

• Feelings of guilt, shame, and isolation
• Genital soreness or fatigue
• Loss of interest in partners or real intimacy
• Lack of energy for daily tasks or ambitions

Understanding these potential side effects can motivate you to take healthier steps toward recovery and consider knowing ‘how to stop masturbating’.

When Is Masturbation a Problem?

Masturbation is a problem when it becomes an addiction and when you start to experience its side effects. It's time to consider intervention and know how to stop masturbating when:

• You cannot stop even when you want to
• It interferes with daily responsibilities (work, school, relationships)
• You are prioritising it over everything else
• You experience distress, anxiety, or depression linked to masturbation
• You feel the need to hide or lie about your behaviour

In such cases, seeking professional help isn't just beneficial; it's necessary. Knowing how to stop masturbation habits can restore balance to your life.

How Can Jagruti Rehab Help You?

At Jagruti Rehab in Delhi, we understand that compulsive masturbation is more than just a habit. It is a complex emotional and behavioural challenge. When you visit us, our experienced team of psychiatrists, psychologists, and counselors designs a personalised recovery plan. We identify and address the root causes of the behaviour.  

This is how we ensure complete recovery:

• Holistic Treatment - Mind, body, and soul healing approaches
• Expert Team - Led by renowned mental health professionals
• Supportive Environment - No judgment, only support
• Privacy and Confidentiality - Your journey is respected and protected

Take the first step towards a healthier, happier you with Jagruti Rehab's professional guidance.

Dr. Amar Shinde

Dr. Amar Shinde, founder of Jagruti Rehab, is a renowned psychiatrist in India with over two decades of experience in mental health, addiction recovery, and neuropsychiatry, dedicated to holistic, compassionate patient care.