How to Stop Masturbating: 6 Practical Methods
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 stop masturbating or how to stop masturbation 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 compulsive 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.
How to Stop Masturbating?
The fact that you are asking how to stop doing masturbation 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 avoid them and prepare for them with strategies.
2. How To Stop Masturbating Daily - 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 for ‘how 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.
Frequently asked questions
Masturbating daily is not unhealthy. It becomes unhealthy when you are doing it too much, compulsively and have started experiencing the side effects. When it starts to cause fatigue and guilt or interrupt your daily activities, masturbation becomes unhealthy. When masturbation becomes an addiction, knowing ‘how to stop masturbation addiction’ becomes important.
The first step of recovery is realisation and awareness. Once you know it is causing you issues, you can take steps towards recovery. Begin by identifying the side effects of masturbation for motivation, triggers for prevention, and a strategy. Creating new routines, practising mindfulness, and seeking therapy if needed are the next steps of recovery. Professional support can speed up healing if you feel stuck.
There’s no fixed timeline. For some, it might take days; for others, it might take weeks or months. Progress takes time and requires consistent efforts. What matters is persistence and compassion toward yourself.
Yes, it can be absolutely healthy not to masturbate, while it is also healthy to masturbate; however, it limits. Balance is important. If you choose abstinence or want to reduce masturbation, it can improve mental clarity, emotional regulation, and more time and energy for other activities.
If you’re ready to break free and regain control, remember help is just a call away. Jagruti Rehab is here to support you every step of the way.
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Jagruti Rehabilitation Centre is a leading facility specializing in mental health, dementia, and addiction recovery. The team of psychiatrists, psychologists, and caregivers is committed to empowering individuals on their journey to recovery.
