• Lifestyle
• Mental Health

How to Stop Masturbating Excessively: 11 Tips to Break the Habit

Masturbation is a natural, healthy way to explore your body and release tension.

Although stunted growth, acne, or issues with facial hair are all masturbation myths, doing so excessively can cause physical and mental health issues.

If excessive masturbation is interfering with your daily life and relationships, or if you feel like you’re spending too much time engaging in it, there are ways to stop.

In this guide, we’ll look at practical ways to help reduce or stop masturbating excessively, focusing on healthy strategies that support your well-being.

Is Excessive Masturbation Bad for My Health?

Excessive masturbation can impact your physical, social, and mental health. 

While masturbation is part of human sexuality and a natural practice that is considered safe, engaging in it excessively or compulsively may have negative effects.

Physical health impacts

There are three main ways excessive masturbation can affect your physical health:

• Skin irritation and injury: Frequent masturbation can lead to skin irritation, soreness, or chafing in the genital area, especially if there’s friction without lubrication.

• Pelvic pain: Some people may experience pelvic pain due to repeated muscle tension and contractions. This is often temporary but can be uncomfortable if the behavior is excessive.

• Potential erectile dysfunction (ED): Some individuals may experience difficulties with arousal or maintaining erections during partnered sexual activity. This is sometimes related to the high dopamine release associated with masturbation, which may lead to desensitization over time.

Psychological effects

Excessive masturbation can lead to feelings of guilt, shame, or low self-esteem, which can result in mental health issues. These emotions can also contribute to stress, especially if you feel unable to control your behavior.

For some, excessive masturbation can become compulsive, interfering with daily life. This behavior may be linked to underlying conditions, such as anxiety, depression, or obsessive-compulsive disorder (OCD), where masturbation becomes a way of self-soothing.

Additionally, some people may experience feelings of lethargy or low motivation after excessive masturbation. This can impact productivity, physical energy, and overall enthusiasm for other activities and goals.

Social and relationship impact

Frequent masturbation can lead to a preference for solo activities over building intimacy with others. As mentioned above, this can lead to isolation or decreased interest in pursuing romantic relationships.

Excessive masturbation, especially if linked to pornography use, can sometimes cause issues in relationships. Partners may feel neglected or inadequate if masturbation becomes a substitute for intimacy, leading to conflicts or reduced satisfaction in the relationship.

Impact on sexual health and sensitivity

People may find it harder to experience pleasure or reach orgasm in other sexual contexts, as frequent masturbation can lead to reduced sensitivity.

This is particularly common if masturbation is habitual and highly focused on specific stimuli — such as a particular type of pornography or physical pressure.

Some people may find that excessive masturbation impacts their sexual response cycle, leading to delayed or premature ejaculation. 

Tips to Stop Excessive Masturbation Habits

Overcoming a habit like excessive masturbation can be challenging, especially if it’s become a coping mechanism or a regular part of your routine. Below are some practical tips to help you manage and reduce this behavior:

1. Understand and identify your triggers

Start by identifying the situations, emotions, or times of day that make you more likely to masturbate. 

As mentioned earlier, common triggers include:

• Stress

• Boredom

• Loneliness

• Fatigue

Keeping a journal can help you notice patterns in your behavior and become more aware of your triggers.

Ask yourself why you have these sexual urges. Is it a response to anxiety or loneliness? Understanding the underlying cause can help you find healthier ways to cope.

2. Set personal goals to motivate yourself

Clearly define why you want to reduce or stop masturbation. 

It could be to improve your self-esteem, focus on other areas of your life, or feel more in control. Writing these reasons down can provide you with the motivation to stop.

Instead of quitting cold turkey, start by setting small, realistic goals. For example, try to reduce the frequency gradually, such as once every few days instead of daily. 

3. Distract and redirect your attention

Below are three things you can do that may prove helpful in distracting yourself from the urge to masturbate:

• Engage in physical activity: Exercise like running, weightlifting, swimming, or yoga can relieve stress, reduce urges, and improve your mood. Physical exertion also boosts endorphins, which can serve as a natural mood-boosting alternative to masturbation.

• Take up new hobbies: Keeping yourself occupied with hobbies, such as mastering a new musical instrument, learning a new language, or even playing video games, can shift your attention and provide an outlet for your energy.

• Practice mindful breathing: When you feel the urge to masturbate, try taking a few deep breaths. Mindful breathing can help you manage your immediate feelings and develop better control over your impulses.

4. Build a strong support system

Confiding in a friend or family member can provide you with emotional support as you try to stop masturbating. 

They can also help hold you accountable to your goals and encourage you along the way.

If speaking to a loved one isn’t an option, try finding online support groups where you can open up to people experiencing the same challenges that you are. 

You may even learn new coping strategies by engaging with people who have successfully given up excessive masturbation.

5. Create a healthy routine

Having a structured day leaves less room for boredom or idle moments, so building a consistent daily routine can help you reduce the likelihood of acting on impulse.

As mentioned above, fatigue can sometimes increase your urge to masturbate, so getting adequate rest each night can make you feel more in control during the day.

Lastly, you should have activities planned during your day and stick to a schedule. By having productive things to do, you reduce the time available to engage in bad habits.

6. Limit exposure to triggers

Pornography is often a trigger for masturbation, so it’s a good idea to block adult sites on your devices or remove any saved content that may tempt you.

If certain places — like your bed or bathroom — trigger the urge to masturbate, try to spend more time in other parts of your home when you’re feeling tempted.

7. Practice self-discipline techniques

When you feel the urge to masturbate, there are two self-discipline techniques you can try:

• Count down and delay: Count to 100 or set a timer for 10 minutes. This helps delay the impulse, giving you time to reconsider your choices.

• Use the “urge surfing” technique: When you experience an urge, try “surfing” it by observing the feeling without taking action. Imagine the urge as a wave that rises and falls, and remind yourself it will pass if you give it time.

8. Develop healthy coping mechanisms

Journaling about your thoughts and feelings, such as loneliness, can help you understand what drives your behavior. 

Writing out your emotions and experiences may reduce the urge to use masturbation as an emotional release.

Exercise, reading, and spending time outdoors can also be healthy ways to manage stress and anxiety.

9. Focus on personal growth

Invest time in self-improvement, whether through learning, fitness, or career goals. Personal growth projects can add purpose to your day and provide alternative sources of fulfillment.

For example, you could set fitness goals or start a new diet plan. Improving your physical health can boost self-confidence and reduce your dependence on unhealthy habits.

10. Practice mindfulness and emotional awareness

Practicing mindfulness or meditation can help you become more aware of your thoughts and urges without acting on them. Even five minutes a day can improve impulse control.

Additionally, focus on being kind to yourself throughout this journey toward stopping your habit. It’s natural to slip up, and beating yourself up can lead to a cycle of guilt and frustration. 

Remember, progress toward giving up any habit isn’t always linear.

11. Consider blocking technology aids

There are many productivity tools and app blockers available that allow you to restrict access to specific sites or apps during certain times. Apps like Freedom and StayFocused can limit access to websites that trigger you.

Additionally, try not to use your devices in private areas like the bathroom, where you might be most tempted to masturbate. Keeping your digital activity in shared places might reduce your urges.

When to See a Medical Professional

Seeking help from a medical professional is recommended if: 

• Masturbation is interfering with your responsibilities and daily tasks.

• Excessive masturbation is causing strain on your relationships.

• You have persistent feelings of guilt, shame, or regret after engaging in masturbation, which can lead to emotional distress.

• You feel you can’t control your urges, even when you genuinely want to stop, as this may signal a compulsive habit.

Where Can I Learn More About My Physical Health? 

Through LifeMD, you can get answers to all your questions and concerns about your health.

We can connect you to a team of healthcare professionals who can provide expert advice, treatments for various conditions, and prescription medication.

Visit our website to book your online appointment.

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