How do i stop thinking everything is a relapse?

Thats anxienty lol, racing thought is normal. I dont know which day you are but its completely common and normal. I had it too and it faded away like a melting butter, SLOWLY but surely

 

You probably hit the flatline so just know its just the flatline and will pass, its not you.

 

How long have you been "sober"? A good rule of thumb, in my opinion, is one month of "good sobriety". Not mere abstinence, not white-knuckling; but one good month of clarity and freedom of choice. If you can say that you have lived in the "pink cloud" for a month, then you can say that you have made true progress. Again, this is just my opinion. Anything less that that is simply addiction, whether it is active or inactive. A relapse, in my view, is one big binge. If you PMO once, then that might be a slip, no big deal, we all fall down. But if you revert to your original misery, then you have relapsed.

 

Here's a good article on the subject:
A relapse does not mean a complete reset! Don't hurt yourself further by binging. - Your Brain On Porn

I think anything that's on a screen that arouses you should be avoided, but a slip-up doesn't mean your progress is set back to 0.

 

You just need to be more kind to yourself. NoFap isn’t meant to be self punishment. Take the good parts and leave what makes you doubt yourself.

 

There’s a huge range of people on this site. Find your strategy that works for you