thinking does not work

You need to find something else stimulating to occupy your mind, work, learning something new, being out around other people and interacting. Something else besides quiet alone time.

 

During the early stages I find that it's increasingly difficult to just "not think about it." Like when I first began this journey June 20 of this year I was about to relapse before I had even completed 5 hours of Nofap but then my AP at the time came online. Felt incredibly frustrated but also extremely relieved.

My advice for you depends on how the bad the urge is. If it's "I'm reaching for the lotion" hop in the shower RIGHT NOW and turn that temperature alllllllllllllllll the way down. If it's like slowly building then close your eyes, and see yourself. I mean observe yourself from a 3rd person perspective as if you are not observing yourself going through PMO urges, but rather you're observing someone else. I find that a logical analysis like that helps a lot, but results vary.

Also try listening to classical music, that's one of my things. Also some people have also suggested reading a book, or going for a walk/drive without your phone.

It's important to remember that no matter how intense the urge feels, it is only temporary. It will go away and each time you resist, you have won another victory.

 

And one thing
People enjoy the feeling they get from PMO
So while fighting an urge,people wont fight for it as they consider the immediate pleasure(short lasting).Is there any way to conquer this,or more precisely,how to really hate PM so that u dont want the pleasure?
NB: the ‘people’ include me..;p

 

Not sure on a specific way to hate MO but hating P this is what prompted me to hate it. There's other stories from numerous people on this youtube channel as well if you need more motivation.

 

You have to keep in the forefront of your mind what is making you want to stop, the adverse effects that build over time, relationship issues, socializing issues, physical and mental issues.

 

This might not be what you want to hear, but you may never be able to get rid of your PMO thoughts. However, even if you can't get rid of them, you can tame them! Recovery isn't about whether or not you think about PMO. It's about what you do with those thoughts when they come knocking at your door.

I like that people are advising you to just focus on other things. It's good advice, but I think you know that this will only get you so far. Eventually, you'll reach a point where nothing is really going on, and then the thoughts of PMO will come creeping back into your mind. My advice (as strange as it sounds) is: don't suppress those thoughts. Embrace them.

Shine a spotlight on your PMO thoughts when they surface up in your mind. It helps me to verbalize it. I'll literally tell myself "I'm having urges" or "I'm having thoughts about watching porn" out loud. Simple awareness is a very powerful tool. The more aware of your PMO thoughts you are, the less power they will have over you. Usually, when I verbally tell myself "I'm having urges" out loud, my next thought is usually something like "I'm going to go for a walk" or "I'm going to practice music for a little bit".

Hope that helps!

 

Have you guys heard of acceptance and commitment therapy (ACT)? It includes specific techniques for what they call "defusion" -- recognizing a thought without acting on it.

 

This is so right on, @Ridley

 

i started to watch the movie piranha on netflix and it had nude women in it, i tried to ignore it and eventually just turned it off, resist and forget about it

 

Thanks a LOT for sharing this video.