Many people do not distinguish between pornography addiction and masturbation due to the connection between them, but in reality, they are different.
Pornography addiction refers to the compulsive urge to watch explicit content, a topic I’ve discussed in a separate article. On the other hand, masturbation (self-stimulation) is a self-directed sexual behavior where a person satisfies their desire independently.
Here, we will focus on pornography addiction:
Dr. Valerie Voon, a researcher in the neuroscience department at the University of Cambridge, published images comparing the brains of pornography addicts with drug addicts. The brain’s response to these stimuli showed significant similarities. She highlighted that those who reach the level of addiction experience reduced pleasure and only seek material to satisfy the need created by addiction.
(https://fightthenewdrug.org/cambridge-neuroscientist-valerie-voon-porn-drug-addict-brain/)
Additionally, a study from the University of Antwerp, published in JMIR Public Health and Surveillance, proved that excessive pornography use is associated with an increased risk of erectile dysfunction in young men during real-life sexual encounters.
(https://publichealth.jmir.org/2021/10/e32542)
Levels of Addiction:
If you want to measure your addiction, look at these factors, ranked from the least to the most dangerous:
- Watching without desire: Watching pornography even when there is no sexual urge.
- Using it to modify mood: Watching pornography to escape feelings of sadness or anxiety.
- Seeking more extreme content: Feeling that regular content no longer satisfies.
- Excessive thinking: Wanting to watch pornography even when in social settings or away from home.
- Prioritizing it over daily activities: Ignoring daily tasks and social engagements in favor of watching.
However, if someone watches pornography solely for the purpose of fulfilling sexual desire, they are not necessarily addicted.
Treatment:
The first thing to understand is the difference between desire and addiction. Desire refers to natural sexual urges that may lead a person to pornography as an aid to release. Addiction, as mentioned earlier, arises from the urge to watch without the need for desire—it can even create the desire.
The remedy for desire is fasting, as prescribed by the Prophet Muhammad (peace be upon him), who said: “O young men, whoever among you can afford it, let him marry, for it is more effective in lowering the gaze and guarding chastity. And whoever cannot afford it should fast, for it will diminish his desire.” (Bukhari and Muslim).
Fasting reduces overall energy, which leads to a decrease in sexual activity. It also reduces blood flow to areas related to sexual arousal, helping reduce desire and excitement. However, this benefit can be diminished by overeating at the time of breaking the fast.
Fasting goes beyond just physical benefits—it also addresses spiritual and psychological aspects by abstaining from food, drink, and other desires, thereby strengthening one’s ability to control sexual urges.
Treating Pornography Addiction:
Addiction is a pathological condition that fasting alone cannot resolve. It requires following scientific and practical steps based on psychological and behavioral foundations.
- Identifying and avoiding triggers: The first step is identifying the circumstances and emotions that drive you to pornography. These triggers may be certain times, specific feelings, or environments. Some triggers are:
- Unnecessary: These can be avoided or replaced with different habits. For example, if loneliness is a trigger, avoid being alone. If watching TV is a trigger, replace it with another activity.
- Necessary: For triggers that cannot be avoided, such as feeling the urge before sleep, fill that time with activities like reading a page of the Quran, reciting supplications, or reading a storybook.
- Blocking access to pornography: Directly blocking access to pornographic sites and content is essential. There are many programs, such as Covenant Eyes and K9 Web Protection, which help in this regard. These programs prevent access to explicit content, making it easier for individuals to avoid temptation. Also, avoid carrying devices that may tempt you in places or times where you’re vulnerable.
- Filling time with healthy activities: Engaging in beneficial activities is one of the best ways to combat addiction. Exercise, learning new skills, or volunteering can help. Psychological studies show that staying occupied with positive activities reduces the urge to return to harmful habits.
- Establishing a structured daily routine: Setting a daily schedule helps avoid the free time that may lead to watching pornography. This schedule should include work, study, rest, and leisure activities. A well-structured routine fosters mental stability and reduces the likelihood of reverting to negative behaviors.
- Setting gradual, short-term goals: While the ideal solution is to quit immediately (since it’s sinful and harmful), individuals with severe addiction may find it difficult to stop all at once. In such cases, breaking the larger goal into smaller, achievable goals—like abstaining for one day, then reducing consumption by half the next day, and so on—can help.
- Monitoring progress and rewarding oneself: Keep track of progress regularly. Record the days when you successfully avoided pornography and celebrate each small victory, as this enhances motivation. Reward yourself with simple things like enjoyable activities or buying something nice to reinforce progress.
- Spiritual awareness: Though mentioned last, this is actually a top priority. A Muslim should always feel the awareness of Allah’s presence, seek forgiveness after each sin, and consistently make istighfar (seeking forgiveness), frustrating Satan, pleasing the Most Merciful, and purifying the soul from its impurities. Prayer and supplication should always be part of the process, along with taking the practical steps mentioned.
Finally, there is an app called “Wa’ee” (Awareness) that many people have praised, reporting that they have achieved recovery through it, by Allah’s grace.
May Allah grant us safety and success.