Compulsive masturbation, also known as sexual compulsivity, is when someone feels the uncontrollable urge to masturbate frequently, sometimes even without the use of pornography. If you’re struggling with this, it can impact many aspects of your life, from your relationships to your mental health, including feelings of depression, anxiety, and even difficulty in forming intimate connections. In extreme cases, it might be necessary to consult with a professional to address these symptoms properly.

It’s reassuring to know that you’re not alone. Studies show that about 2-6% of people experience compulsive sexual behavior, and around 1 in 100 men masturbate more than once a day. If this sounds like something you’re dealing with, you’re in the right place to learn how to manage and possibly overcome it.

Do I Have Compulsive Masturbation Disorder?

Masturbating occasionally is normal, but when it starts to interfere with your daily life, relationships, or work, it may be a sign of compulsive masturbation. Here are a few signs to look for:

• Masturbation gets in the way of your social or intimate relationships.
• You feel a sense of loneliness or dissatisfaction after orgasm.
• You don’t feel sexual fulfillment after masturbating.
• You’re masturbating 5-15 times a day.
• You can’t resist the urge to touch yourself, even when you know it’s not appropriate.
• You only stop after experiencing exhaustion, injury, or external pressure.

It’s important to note that while excessive masturbation can sometimes point to a deeper issue, it doesn’t necessarily mean you’re addicted to sex. If you feel fear or anxiety about being intimate with someone else, that’s a different issue and requires attention. The good news is, even if you’re experiencing some of these symptoms, there is help available to regain control of your life.

What Causes Compulsive Masturbation?

Excessive masturbation might not be a standalone issue but could be a symptom of other underlying medical or psychological conditions. You could experience an increase in sexual urges due to mental health conditions like bipolar disorder, Alzheimer’s, or impulse control disorders. Physical factors, such as brain injuries, medication side effects, or substance use (like methamphetamines), can also contribute.

How to Manage Compulsive Masturbation Disorder

While there’s no proven link between obsessive-compulsive disorder (OCD) and compulsive sexual behavior, it’s essential to address any underlying health issues before simply focusing on stopping masturbation. To truly manage compulsive masturbation, you need a holistic approach that treats the root causes. Here’s how you can start:

1. Acknowledge the Problem

Recognizing that you might have a problem is the first step. Sometimes, excessive masturbation might be your way of coping with a lack of affection or intimacy. By identifying the real reason behind the behavior, you can begin addressing it. Ask yourself: is this a way to escape from other issues, like stress or loneliness? Understanding these triggers will help you find healthier ways to deal with them.

Think about the “danger times” when you’re most tempted to masturbate. Maybe it’s when you’re bored or feeling down. Once you identify these moments, you can prepare a healthier alternative to distract yourself.

2. Take Active Steps to Break the Habit

While understanding the cause of your behavior is key, it’s also helpful to challenge yourself to reduce the habit. Start by cutting back on masturbation for a set period and use that time to focus on other activities like spending time with friends or focusing on a hobby. You’ll likely find that this gives you more satisfaction than the temporary pleasure of masturbation.

3. Set Boundaries

You don’t have to eliminate masturbation entirely, as occasional self-pleasure is natural and can even have health benefits. However, if you’re masturbating daily, try setting limits. For instance, skip masturbation on Fridays, and gradually aim for one day off each week. By cutting down, you’ll start noticing how much more time and energy you can invest in other areas of your life.

4. Keep Busy

When you’re idle, your mind often drifts toward old habits. A simple way to combat this is by staying engaged in activities that keep you occupied. Go to social events, spend time with friends, or take up a new hobby. The more you fill your schedule with meaningful activities, the less likely you’ll have the urge to masturbate. Surround yourself with environments where masturbation isn’t an option, like at a library or at a friend’s house.

5. Be Kind to Yourself

It’s easy to get frustrated or guilty when you slip back into old habits. But don’t beat yourself up. We’re all human, and everyone struggles with something. The key is to not overthink it or dwell on the mistake. Instead, focus on your progress, and remember that most people masturbate—it’s only a problem when it starts interfering with your life.

6. Avoid Porn

For many, pornography is a major trigger for compulsive masturbation. To break the cycle, you need to develop the willpower to resist the temptation. You can also use blocking software to prevent access to adult sites. Another strategy is to change your environment—move your computer to a shared space where you can’t watch porn in private. These changes may help you regain control.

By focusing on these strategies and seeking help if needed, you can regain control over your life and begin to break free from compulsive masturbation. It’s about balance—taking small steps and being patient with yourself on the journey to recovery.