Dealing Intense Urges and Fighting to Get My Control Back

Last night, I was getting off work at 11pm. I arrived home at 12am in the morning night. The plan was to go for a run and then perform some pushups. Instead, I felt this familiar feeling appear. It was anger, frustration and emotionally pissed. This feeling came from Tuesday afternoon-on my lunch break- seeing a attractive girl down the street. I was going to approach her; then, I felt nervous and backed out. I felt emotions of pain, anger, frustration and confusion all at once. These emotions followed me back to work. I managed to talk to my negative thoughts and changed what I thinking about. But I just knew I was triggered and this will follow me home.

So now I home at 11pm. Before I attempt to leave the house for a run, thoughts of watching porn and acting out (you know) started to appear. As a result, I took a cold shower and spoke powerful positive thoughts. That technique worked for a few minutes. Then, when I dried off and changed clothes; I was emotionally and physically stuck. I was trying fight those urges and thoughts. It got to a point where I was on the ground fight those urges to get in control. Eventually, I ended up watching porn and masturb. Well at least I am trying to manage this addiction. ANY SUGGESTIONS TO HELP?