Setback after third day

One thing that has been very helpful for me is to change your environment.

Something in your environment is triggering you to be horny. It could be boredom. It could be a random intrusive thought. It could be something you saw on the internet. Whatever it is, one of the best things you can do for yourself is change the environment immediately. So if you are in bed, don't stay in bed and watch YouTube videos on your laptop, because you're still in the same environment you would be in if you were in bed and watching porn on your laptop. Try getting up, get some water, go for a walk, do something that is drastically different than what you were doing before, and tell yourself you're going to be okay and that the thoughts will pass. It is important you do not fight the thoughts, because that will just make you want it more. Instead, take a deep breath, change your environment, be kind to yourself, and remind yourself that you will be okay and the thoughts will pass.

What is helpful is to always have a running to-do list and update it every day. It can be anything like:

• Do dishes
• take out trash
• Do load of laundry
• Practice [hobby] (e.g. music/drawing/etc.)
• Follow-up with friend / tell a friend you appreciate them
• Drink full glass of water
• Exercise

That way when you get up and go do something else, you don't have to think about what to do. You can just pull up your to-do list and pick the first thing that you want to do.

I've found this exercise to be helpful and usually the thoughts go away within 5-10 minutes.

Stay strong my friend. You got this!