sometimes i regret founding out about this topic

That's why prolonged hard-mode is the fastest, safest and most rewarding way out of the PMO-swamp. I have been doing it for almost two years right now and there is no chance I would have made that progress during this time-period if I had gone from PMO to sex right away.
The chaser-effect would probably have been too strong.

 

Yes, it is psychological.

 

I feel the same way too. So I do not follow strict abstinence but only letting myself go when I think I have got a true thirst for "it". It comes out to be about once a week.

 

What does your habits look like?
If they are good, healthy and productive overall, that flatline shouldn't appear in the first place (if you have gone from regular PMO-use) but it might appear if you have previously been a heavy PMO-user for a long time. It will take a lot of rewiring to get off all of that dopamine and might be why you are having such headaches.
It has taken me two years of disciplined hard-mode PMO-abstinence to reboot from 80-85% of my former toxic habits, mindsets, thoughts, and actions that I had during my PMO-days. And I was only an occasional user btw (I was only PMO:ing 2-3 times /week and never watched too hardcore stuff). So believe me when I say you shouldn't underestimate the time a full reboot actually takes. It is an intense battle that will last for at least a few years (like in my case) or for decades if you relapse time after time.

Do you hydrate enough? If not, drink at least a few liters of it every day, preferably with some lemon, lime, and cucumber slices in it.
Is your diet healthy? If you are eating lots of fast-food and junk, all of those additives, preservatives and added sugars might be messing with your brain and entire system as well. If you only stick to a whole-foods diet with lots of fruits and veggies in, you should definitely be on your way out from that flatline.

 

+1 on the hydrating. It surely was something that helped me. I found myself really thirsty lately, especially in the evenings, but something prevented me from drinking the insane amounts of water that I now do. I think I chug a glass every 20 mins in the evening hours..