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This article was co-written by Tasha Rube, LMSW. Tasha Rube is a licensed social worker in Missouri. She received her MSW degree from the University of Missouri in 2014.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 44,806 times.
Masturbation is a fairly common activity. A study in the US found that about 38% of women and 61% of men masturbated at least once in the previous year. [1] X Source of Research If “selfies” are not frequent and excessive, they can help reduce stress, burn calories, as well as stimulate relaxation. [2] X Sources of Research At the same time, masturbation is considered a taboo or sin in many religions and cultures. Masturbation can also become unhealthy if left unchecked and interfere with your relationships, work or school, as well as your daily life. [3] X Source of Research If you want to control your urge to masturbate, you can do it effectively by: distracting yourself, avoiding or dealing with masturbation triggers, controlling your bedroom space and sleep, and accept the urge to “selfie” yourself.
Steps
Avoid Masturbation Triggers
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Identify triggers and avoid them. The triggers for masturbation can be the thoughts, feelings, behaviors, and situations that create the urge or request to “self-advocate”. Triggers will vary from person to person, but may include looking at an attractive person, body part, clothing, animal, or inanimate object. Or, in some people it may include sounds, smells, or senses as well as thought stimuli. If you try to cope with or minimize these factors, you will avoid the possibility of the urge to “selfie” (by reducing the arousal).
- Make a list (in your mind/or on paper/computer) of all the factors that make you want to masturbate. This list may include things like: viewing pornography, thinking about sex or daydreaming, viewing objects related to sex, increased stress or anxiety, or trouble sleeping.
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Limit exposure to pornography. There are a number of triggers that you can control yourself, such as seeing objects, images, or videos that make you feel stimulated. Eliminating these factors can reduce unintentional arousal, reducing the urge to masturbate.
- Pornography may include: DVDs, magazines, pictures, posters, sculptures, and romance novels.
- Avoid places that can cause irritation such as strip clubs, brothels, or streets where prostitutes gather.
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Hide sex toys. Not only can pornography get you excited, but objects that make you think of “sex” or “selfie” can lead to arousal and masturbation.
- Throw away or hide sexual objects. These can include: condoms, lubricants (glue or oil), vibrators, dildos, sexy clothing, and anything that evokes provocative images.
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Limit internet use. [4] X Research Sources Some people have difficulty viewing pornography on the internet. [5] X Research Sources This tends to be more stimulating and makes it more difficult to abstain from “selfies”.
- You can set up parental controls on your computer or TV via the internet/fiber service to limit your ability to access pornographic websites. Talk to your internet or cable TV provider. You don’t have to make your issue clear to them as many people with young children often use this service to restrict their children from accessing certain websites or TV channels.
Do-it-yourself Distractions
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Perform an activity. You should keep yourself busy day and night. Focus your mind on activities that don’t stimulate your imagination about sex. Each person will have a suitable activity for themselves.
- Some examples of positive distracting activities you can try are: playing games, watching movies (non-porn), going for a walk, shopping, playing with pets, reading, playing musical instruments, creating art (painting, coloring, sculpting), and journaling.
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Focus on your obligations. Responsibility can help us focus on the essentials (money, food, shelter, education, etc.) rather than the useless things for everyday life (masturbation). The lack of free time reduces the desire and actual ability to masturbate as it becomes an impractical part of daily life. If you don’t have time for selfies, you won’t do it.
- Make a to-do list each day. This list could include: completing a work or school project, going shopping, cleaning the bedroom, paying the bills, practicing the guitar, and exercising. Always keep the list on hand. When you feel the urge to masturbate, you can look at your list and say to yourself, “I don’t have time for selfies right now. I have a lot of work to do today.”
- Get a job if you’re old enough. Work has the effect of distracting you and scheduling yourself. Not to mention you will have money to pay for activities that can distract your mind and keep you entertained!
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Change the environment. Sometimes being around (at home alone, or in the bedroom) can increase the urge to masturbate. Since taking selfies in public can be inappropriate as well as illegal, changing the environment can reduce one’s desire for self-gratification. [6] X Research Source
- If you’re craving masturbation, you can go out for a walk or drive. When in public you will no longer want to “selfie”. In addition, this solution can extinguish the urge to masturbate that is flashing in your mind.
- Invite friends out or spend time with family. This will limit your chances of masturbating if you are with other people.
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Do exercise. Exercise helps to reduce sexual desire. [7] X Source of Research If you choose to masturbate to relieve stress, exercise is a healthy alternative because it releases endorphins in the brain that make you feel happier and less stressed. more stressful.
- You can do a number of activities that increase your heart rate and breathing rate or do physical exercise such as: skateboarding, swimming, hiking, biking, bowling, jumping rope, dancing, aerobics rhythm, or yoga.
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Think about the negative effects. The way to distract is by reminding yourself or visualizing the negative effects that can be caused by excessive masturbation [8] X Sources of research such as: sexual dysfunction, depression, sexual satisfaction, high blood pressure, an increased risk of prostate cancer in men, as well as an enlarged and painful prostate. [9] X Research Source Excessive use of vibrator in women can lead to side effects such as genital numbness, irritation, scratching or tearing of the skin. [10] X Research Source
- Identify the personal negative consequences of masturbation habits. This list may include items such as difficulty completing work or assignments, and broken personal relationships.
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Set limits. If you really don’t want to masturbate, you should try to focus on avoiding it when the timing isn’t right. The wrong times are when you and your partner/partner have planned to have sex early, when you are not in a private setting, when you need to be productive to do something else, or when you sperm must be preserved for medical testing.
- Set specific goals for individual needs. Some people may want to avoid masturbation altogether for religious or cultural reasons, while others may want to cut down on the amount of time spent on selfies in general.
- It is easy for the mind to lose its sense of time while masturbating. You need to determine the amount of time required to complete the next obligation, such as work, school, etc. If there is not enough time for the next obligation, you can temporarily postpone it. taking selfies to prioritize more important activities.
Rest Environment Control
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Just lay down on the bed to sleep. Since the bedroom as well as the bed is an ideal area for “selfie”, you need to control this space – especially in relation to sleeping and performing activities in the bedroom.
- Do not do other activities in bed such as reading, watching TV, or using the computer.
- Stand or sit for the rest of the day (during the day).
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Go to the bathroom before sleeping. The urge to urinate can be confused with feelings of sexual desire/masturbation. You should go to the bathroom before going to bed at night and immediately after waking up in the morning. Even if you feel a slight need to urinate, you should seek treatment as soon as possible.
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Go to bed when you really feel tired. This way, you’ll fall asleep quickly after laying back in bed and don’t spend a lot of time in bed trying to fall asleep. Drink a glass of milk before bed if necessary to help induce sleep.
- Go to bed and get up early if you can. [11] X Research Source Avoid staying up too late; This can bore you and increase your chances of wanting to masturbate.
- Instead of using masturbation as a way to relax when you have trouble sleeping at night, you should practice deep breathing. Simply breathe deeply and slowly through your nose and out through your mouth until you fall asleep.
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Lie on your side while sleeping. [12] X Research Source This can help reduce cravings at the time because you’re less likely to be stimulated by rubbing on the object. Besides, most masturbation usually occurs in the supine or prone position.
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Get out of bed immediately in the morning. When waking up in the morning within the allotted time, you need to get out of bed as soon as possible and avoid lying in bed awake. That’s the ideal time for the “selfie” craving to rise in your mind.
Advice
- You need to remember that while these tips can be helpful in most cases, they cannot stop masturbation completely. If you believe masturbation is natural and not immoral, you should focus more on suppressing cravings at inappropriate times or reducing the number of masturbations if they become excessive (negative effects). to your work, relationships, or daily life).
- Being married or in a relationship may not affect your desire to masturbate.
- Focus on the finer things in life.
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This article was co-written by Tasha Rube, LMSW. Tasha Rube is a licensed social worker in Missouri. She received her MSW degree from the University of Missouri in 2014.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 44,806 times.
Masturbation is a fairly common activity. A study in the US found that about 38% of women and 61% of men masturbated at least once in the previous year. [1] X Source of Research If “selfies” are not frequent and excessive, they can help reduce stress, burn calories, as well as stimulate relaxation. [2] X Sources of Research At the same time, masturbation is considered a taboo or sin in many religions and cultures. Masturbation can also become unhealthy if left unchecked and interfere with your relationships, work or school, as well as your daily life. [3] X Source of Research If you want to control your urge to masturbate, you can do it effectively by: distracting yourself, avoiding or dealing with masturbation triggers, controlling your bedroom space and sleep, and accept the urge to “selfie” yourself.
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