Quick Summary

• Gambling addiction is a tough cycle driven by triggers, emotional needs, and easy access to gambling, but recovery is possible with commitment and support.
• Overcoming a gambling addiction requires identifying your triggers, setting financial boundaries, and replacing gambling with healthy distractions.
• Mindfulness techniques like urge surfing, blocking gambling access, and opening up to trusted people or support groups strengthen your ability to resist urges.
• Professional therapy, especially cognitive behavioral therapy (CBT), helps address underlying emotional issues and build lasting coping skills.

When gambling takes over your life, it can feel like you’re in a cycle you can’t escape. The rush of placing a bet, the hope of a win, the crash that follows a loss, and the urge to chase it again. It may feel impossible to stop gambling even when you know it’s draining your finances, hurting your relationships, and taking a toll on your mental health. That’s the nature of a gambling addiction. It pulls you back in even when you want to walk away. 

Recovery from gambling addiction is possible, even if it doesn’t feel that way right now. With the right tools and support, many people learn how to stop gambling and regain control of their lives. Change doesn’t happen overnight. Instead, it starts with a commitment to small but consistent steps forward. 

In this article, we’ll explore nine practical strategies to help you break the cycle of gambling addiction. Some of these are things you can do on your own, while others involve connecting with professional support to address the deeper emotional drivers behind your gambling problem. Together, these steps can help you move toward lasting change. 

1. Identify Your Triggers

A key step in learning to quit gambling is noticing what triggers you. Gambling urges are often tied to how you feel or what’s happening around you. You might reach for your phone to place a bet when you’re feeling bored, stressed, or lonely. Some people feel the strongest pull to gamble right after payday or in certain social settings.

Pay attention to the situations, emotions, or people that prompt your urge to gamble. It may help to keep track in a journal or even a note in your phone to help you notice patterns over time. Once you understand your triggers, you can begin to take steps to interrupt the cycle before it starts. 

2. Create Healthy Distractions and Replacements

If gambling takes up a large part of your day, quitting can leave you with more unstructured time than you’re used to. Filling the space that gambling used to occupy with something meaningful can help crowd out the behavior and reduce your cravings.

Instead of gambling, fill your time with activities that bring a sense of purpose. You can try learning a new skill or reconnecting with an old hobby. Some people find comfort in exercise, art, or giving back to their community. Any activity that brings you joy and can help shift your focus away from gambling can be a good replacement for gambling. By incorporating new habits into your routine, you can find healthier ways to meet your emotional needs. 

3. Set Financial Boundaries

Controlling your access to money can be a helpful step in breaking your gambling addiction. When you have easy access to cash or credit, the temptation to gamble can be too hard to resist. However, setting clear financial boundaries can help reduce your urge and protect your long-term stability. 

Practical steps to help you set financial boundaries include:

• Limiting the amount of cash you carry
• Freezing or canceling your credit cards
• Setting spending limits on your accounts
• Giving control of your finances to a trusted friend or family member

4. Practice Urge Surfing

When you feel the urge to gamble, it might feel like you need to act on it immediately. However, urges come and go, like waves. They rise, peak, and eventually pass, whether you act on them or not. Urge surfing is a mindfulness practice that teaches you to ride the wave of the craving instead of engaging with it. The idea is to notice the urge without judgment or trying to push it away. Instead, you’ll ride it out, knowing that it will pass with time. 

“Urge surfing is a technique that helps people deal with strong impulses or cravings like wanting to eat junk food, smoke, or gambling by teaching them to pause and ride out the feeling instead of acting on it right away. Over time, this practice can actually retrain the brain. Normally, the brain rewards impulsive behavior with a quick hit of dopamine, creating a habit loop.  But when you urge surf, you break that cycle and teach your brain that it’s okay to feel uncomfortable without reacting. Each time you do it, you’re helping your brain form new habits and become less controlled by urges. This also strengthens the part of the brain that helps with self-control, making it easier to stay calm in tough moments.”

– Talkspace therapist Famous Erwin LMHC, LPC

When you feel the urge to gamble, try to delay taking action on it for at least 20 minutes. During that period, you can practice mindfulness tactics or do another activity to distract yourself. With practice, urge surfing may change your response to your urge to gamble, and you’ll learn that you don’t have to respond to the urge.

5. Block Gambling Access

When gambling is just one click away, it’s easy to fall into old patterns. Reducing your access to online gambling can create momentum that helps break automatic behaviors to help you give up gambling. Putting distance between yourself and the urge to gamble gives you the space you need to make more intentional choices.

Practical ways to block your access to gambling include:

• Delete gambling apps from your phone
• Use apps that block online gambling sites, such as BetBlocker
• Enroll in a self-exclusion program with your local gaming commission 
• Ask your bank to block gambling-related transactions

6. Tell Someone You Trust

Addiction often thrives in secrecy and isolation, making it harder to give up a gambling addiction on your own. Opening up to a trusted friend, partner, or family member can be a great emotional support when you’re trying to stop gambling. They can make you feel less alone, keep you accountable, and even assist with setting financial boundaries. Research shows that people with social support may be more likely to have a better quality of life after they quit gambling.⁴

Talking about your gambling with a loved one can be uncomfortable, but it’s a powerful step toward healing. You might start with, “I’ve been struggling with gambling and I’m trying to make some changes,” or “I could use some support trying to stop gambling.” You might be surprised at how willing the people in your life are to help you succeed. 

7. Join a Support Group

If you’re wondering how to stop gambling, connecting with others who know what you’re going through can make a big difference. Support groups, like Gamblers Anonymous or SMART Recovery, offer online and in-person meetings and resources to share your experiences and hear from people who understand what it’s like to try to stop a gambling addiction. 

Being part of a support group can help you reduce shame associated with gambling, build your confidence, and remind you that recovery is possible. In a support group, you can learn from others who’ve been through similar struggles to stop gambling and find support when you need it the most. 

A 2023 study found that being involved in a support group, like Gamblers Anonymous, was strongly associated with gambling recovery and a reduced urge to gamble.

8. Work With a Mental Health Professional

The urge to gamble often goes deeper than the behavior itself. Compulsive gambling can be tied to trauma-related addiction, anxiety, depression, and unresolved emotional issues. Many people use gambling as a coping mechanism or a way to escape these distressing feelings, only to find that gambling makes their problems worse. This can quickly turn into a cycle that’s hard to break. Working with a licensed therapist can help you explore what’s fueling your compulsive gambling, identify your triggers, and build healthier coping skills so you can break the cycle.

“Professional therapy helps people understand the deeper emotional reasons behind their addiction, not just the surface behavior. A lot of times, addiction is a way to cope with things like stress, trauma, sadness, or low self-esteem. In therapy, people get a safe space to talk about their feelings and experiences, which can help them figure out what they’re really trying to escape or avoid. Therapists teach healthy ways to manage those feelings, like learning how to handle stress, set boundaries, or deal with triggers so people don’t have to rely on harmful habits. Over time, therapy helps build confidence, emotional strength, and better ways to cope, making it more possible to stay on the path to recovery.”

– Talkspace therapist Famous Erwin LMHC, LPC

Cognitive behavioral therapy (CBT) is one of the most common types of therapy to break a gambling addiction. This therapy technique helps you recognize unhelpful thought patterns and teaches you how to reframe those thoughts. A therapist can also help you rebuild your self-esteem, strengthen your relationships, and manage other mental health concerns that go hand in hand with gambling. 

With Talkspace, you can connect with a licensed therapist who specializes in CBT techniques, addictive behaviors, and trauma-informed care.

9. Celebrate Small Wins

Recovery from gambling isn’t all-or-nothing; it’s a process you have to work through. During the process, it’s important to celebrate each win, no matter how small. Allow yourself to celebrate every time you go a full day without gambling, resist the urge to place a bet, or go for a walk instead of gambling. 

Recognizing your small victories helps build your motivation and reinforces the positive changes you’re making to stop gambling. Even if your progress feels slow at times, those small moments add up. 

Remember that it’s normal to experience some setbacks along the way. Recovery from gambling addiction is a journey. A slip-up doesn’t mean you’ve failed. Instead, it’s a chance for you to reflect, learn, and adjust your plan moving forward. When this happens, treat yourself with compassion rather than shame. 

Making Long-Term Change Stick

Breaking a gambling addiction is possible, but it doesn’t happen all at once. Long-term change requires consistent effort and support. Change often starts with small, intentional steps, like deleting your gambling apps, opening up to a loved one, or choosing healthier ways to cope with stress. Over time, these small choices can lead to changes that stick. 

Building a strong support system is key to lasting change. If you’re struggling with how to give up a gambling addiction or you’re wondering how to know if you have a gambling problem​ in the first place, your first step could be as simple as reaching out. Talkspace can connect you with a licensed therapist specializing in gambling addiction and long-term behavior change.

Discover how therapy can help treat addiction by offering a safe space to explore your goals, learn new skills, and move forward. With Talkspace, you can connect with your online therapist from the comfort of your home on your schedule.

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Quick Summary

• Gambling addiction is when the urge to gamble becomes uncontrollable, even when it harms your finances, relationships, work, or emotional well-being.
• The most common warning signs include constant thoughts about gambling, chasing losses, lying about your behavior, gambling to escape emotions, and using money you can’t afford to lose.
• Other red flags include declining work or school performance, irritability when you can’t gamble, and feelings of guilt or shame after gambling.
• Support is available through therapy, Gamblers Anonymous, and peer support groups, and recovery is possible with professional help and early intervention.

It’s hard to forget the surge of adrenaline and the thrill of taking a risky bet and watching it pay off. However, what starts off as a fun distraction can quietly shift to a serious issue with life-altering consequences for some people. Without realizing how you got there, you can find yourself gambling more often and taking bigger and bigger risks. 

Gambling addiction — also known as gambling disorder or compulsive gambling — is a condition where the urge to gamble becomes difficult to control, even when it hurts your finances, relationships, or well-being. The signs of gambling addiction can build slowly over time, making it difficult to spot before the habit turns into a bigger problem. With gambling more accessible than ever through apps and online platforms, more people than ever before are struggling with a gambling disorder.

If you’re wondering if you have a gambling problem or you’re worried about a loved one’s behavior, it’s important to know how to spot the warning signs of gambling addiction. While only a mental health professional can diagnose a gambling disorder, this list can help you know what to look for in yourself or someone else who may have a gambling problem. If any of the signs on this list look familiar, consider exploring how therapy can help treat addiction.

1. You Constantly Think About Gambling

Thinking about the things you enjoy is a normal part of everyday life. If you enjoy gambling, it might occasionally cross your mind. However, if gambling is something you’re thinking about all the time, it may be a gambling addiction. 

You might find yourself reliving past wins, planning your next session, or constantly strategizing future bets. These thoughts and behaviors may feel inescapable even during work, time with your family, or while you’re trying to relax. When thoughts of gambling begin to take up mental space once reserved for other parts of your life, it may signal that your gambling is becoming harder to control.

2. You Chase Losses

After a losing streak, you try to convince yourself that one more bet will turn it all around and you’ll win it back. This urge is known as chasing your losses.² Instead of fixing your problems, chasing your losses often leads to bigger risks, more losses, and a deeper financial hole than you started in. 

The compulsion to recoup your losses with another bet can override logic and push you into impulsive decisions you wouldn’t normally make. When you chase your losses, gambling stops being about enjoyment and starts to feel more like a desperate attempt to fix a problem that gambling created in the first place. This cycle is one of the core behaviors of compulsive gambling.

3. You Lie About Your Gambling

If you find yourself hiding receipts, minimizing the time you spend gambling, or outright lying about your behavior, it may be a sign that you’ve lost control. Secrecy is often one of the early signs that gambling addiction has begun to take a negative toll on your life. 

You might lie about your gambling problem because you feel ashamed, afraid of being judged, or worried about the consequences. Over time, your dishonesty can grow alongside your addiction, making it harder and harder to reach out for help. Reflecting on why you’re lying about gambling can offer some insight into the gambling problem. 

4. You Can’t Stop, Even When You Try

Telling yourself you’ll stop gambling, and then gambling anyway, can be a frustrating and painful cycle to be stuck in. You might make promises and set rules for yourself — like “just one more time” — only to break those rules again and again. 

Repeated attempts to cut back on gambling without success can reflect a loss of your personal agency. When gambling begins to override your own boundaries, it can be a sign that gambling has crossed from a fun activity to an addiction.

5. Gambling Is Hurting Your Relationships

A gambling addiction can create cracks in even the strongest relationships. When gambling leads to secrecy, broken promises, or financial stress, it can cause tension and conflict with your family, friends, and partners. Your loved ones might feel hurt, confused, or betrayed when they sense something is wrong, but are met with secrecy or lies designed to hide your gambling addiction. 

“Gambling often exists in plain sight until it begins to affect relationships. Coupled with shame and isolation, it is easy to diminish and rationalize until negative consequences cause it to be errant in private sustainability. Typically, it can ‘feel’ as though it is well controlled, and easy to convince oneself that it is not problematic. But when the stakes become higher and impart the temptation to take higher risks, loss of control begins to run interference with daily responsibilities and is more difficult to ignore.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

You might find yourself pulling away emotionally to help avoid conflict or difficult conversations. This emotional distance in a relationship makes it harder to stay connected with the people important to you and can deepen feelings of resentment or mistrust on both sides.

6. You Gamble to Escape

For compulsive gamblers, gambling can offer a temporary distraction — a way to escape from boredom, stress, anxiety, depression, or other difficult emotions. If you find yourself turning to gambling to escape from your problems or when you’re feeling emotionally overwhelmed, it may be a sign of a gambling addiction. 

Using gambling as a coping mechanism can create an emotional dependency where you get a feeling of relief from gambling. Over time, these patterns can deepen the addiction cycle and make it harder for you to manage your emotions in healthier ways. 

7. You’re Gambling With Money You Don’t Have

One of the key gambling addiction signs is using money to gamble that you can’t afford to lose. This might look like borrowing money from people, using credit cards, taking out loans, or using rent money to gamble. 

When using money for gambling overrides your or your family’s basic needs or long-term stability, it can quickly spiral into a financial crisis. 

8. Your Work or School Performance Is Suffering

When gambling occupies your thoughts and time, other parts of your life may begin to slip. You might find it difficult to concentrate on work or school, causing you to miss deadlines. Missing sleep to gamble late into the night might mean you show up late, or not at all.  Even if you’re physically present, you might feel too distracted to stay focused and perform at a high level. 

If you’re underperforming at work or school, it can damage your professional reputation, academic standing, and future goals. 

9. You Feel Irritable or Anxious When You Can’t Gamble

When you use gambling as a coping mechanism, it can trigger an intense emotional reaction and mood shifts when you’re prevented from doing so. You might feel restless, irritable, or on edge when you can’t place a bet or access your usual gambling outlet. 

These feelings aren’t normal when you’re just missing a hobby. The discomfort you feel can actually resemble symptoms seen in other forms of substance or behavioral addictions, including signs of sex addiction.

“Gambling imparts a quick response that activates the feeling of ‘reward.’ When that response is constantly fed, it naturally suffers when it is taken away. Similar to a response to substance addiction, it can feel anxiety-provoking or create a level of restlessness when a typical feed is non-existent any longer. Hence, the lack of reward and/or dopamine causes a feeling similar to the discomfort of withdrawal.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

10. You Feel Guilty or Ashamed After Gambling

After the rush of gambling fades, you might feel guilt, regret, shame, or self-loathing. This can be especially true if you’ve lost more than you planned, broken a promise to yourself or a loved one, or hurt someone close to you. 

The emotional aftermath can be hard to sit with. For some people, gambling again is a way to escape the emotional discomfort caused by gambling. This emotional cycle can further fuel a self-destructive loop where you gamble to relieve guilt and then end up feeling even worse afterwards. 

What To Do If You Recognize These Signs

If you recognize some signs on this list, support is available. You don’t need to hit rock bottom before seeking help. Noticing the signs of gambling addiction early can help you gain control before things get worse. If you’re wondering how to give up gambling, acknowledging that you have a problem is the first step on the path to recovery.

There are many ways to get the help you need. For example, Gamblers Anonymous offers resources and a recovery program. You can also try reaching out to a support group where you can connect with others who understand what you’re going through. 

A licensed therapist can help you explore what’s driving your gambling habits and work with you to build healthier coping skills. With Talkspace, you can connect with a licensed online therapist who specializes in gambling addiction recovery from the comfort of your own home and on your schedule. Recovery from gambling addiction is possible, and you don’t have to face it alone. 

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Quick Summary

• Porn addiction can affect your well-being, focus, and relationships, but it’s possible to regain control with patience and support.
• Start by understanding your porn use and tracking triggers, feelings, and high-risk situations without judgment to build awareness.
• Set digital boundaries, replace porn habits with fulfilling activities, and practice mindfulness to manage urges effectively.
• Seek support through trusted people, recovery communities, and professional therapists experienced in addiction for lasting change.

These days, it’s so easy to find and watch porn. With so much content just one click away, it’s no surprise that many people turn to pornography out of curiosity or for stress relief. 

If you’re struggling to stop watching porn, it doesn’t make you “broken” or “bad.” However, guilt, secrecy, and feeling out of control with your porn watching habits can wear on your confidence and well-being. In some cases, porn use might also affect your ability to focus or connect with others. 

If you’ve tried to cut back on watching pornography and found it harder than expected, you’re not alone. Many people struggle with stopping and overcoming a pornography addiction. With the right support, you can reduce or end your porn addiction and feel more in control of your habits. Recovery doesn’t happen all at once, but small steps can lead to lasting change. 

Acknowledge the Role Porn Is Playing in Your Life

The first step toward overcoming your porn addiction is understanding your current relationship with porn. Mental health experts recognize that addiction doesn’t just apply to substances. Anything that stimulates the brain’s reward system can become a compulsive behavior when it’s used to numb or escape discomfort, including sex and porn.¹

Tracking your porn use without judgment can help you better understand when and why you turn to porn. Keeping track of your porn use in a tracker or journal can make it easier for you to spot patterns. Note how you feel before and after watching porn to highlight how it might affect your life. 

The goal of tracking your porn use isn’t to shame yourself. Instead, tracking your use can help you see your behavior clearly so you can make intentional choices going forward. 

“Porn addiction can be incredibly isolating, so it’s important to know that you are not alone. Replacing shame and avoidance with curiosity opens the door to healing and real change.”

– Talkspace therapist Dr. Dion Metzger, MD

Write Out Your ‘Why’ and Revisit It Often

Identifying a clear, personal reason for quitting is an important step in changing your habits. Knowing the reason you want to break your porn addiction can help you stay grounded during difficult moments. Some people want to stop porn to feel more present in their relationships, work on rebuilding trust in relationships, reduce shame, or gain more control of their time and attention. 

Write down your ‘why’ and keep it somewhere visible to you only. That might be a note on your phone, a sticky note on your bathroom mirror, or in a journal — whatever’s easiest for you. Over time, your ‘why’ might change. Revisit it often and revise or add to it when you need to. Staying connected to the reasons you want to quit your porn addiction can keep you motivated.  

Identify Your Triggers and Patterns

Identifying the factors that lead you to watch porn is a key part of stopping your porn addiction. 

Consider keeping a log or journal to track your porn use. Use the journal as an opportunity to get curious about the emotions, situations, and environments that cause you to seek out porn. Many people use porn to manage emotions like stress, loneliness, and boredom.² A trigger log can help you spot patterns by asking questions like, What were you feeling, thinking, or doing right before the urge came up? 

Common triggers related to what you’re thinking or feeling (also called internal triggers) might include:

• Feeling lonely or unappreciated 
• Unresolved anger 
• Boredom
• Anxiety 
• Frustration
• Low self-esteem or shame
• Sadness or grief 

Some triggers related to what you’re doing or what’s going on around you (also called external triggers) might include:

• Being alone
• Big life changes or stressors
• Using drugs or alcohol
• Scrolling social media
• Certain times of the day (like right after work or right before bed)

Once you understand your triggers, you can begin to create space between the urge and the action so that the behavior feels less automatic.

Avoid High-Risk Situations

Once you’ve identified your triggers, the next step is to avoid moments where the urge is the strongest. These high-risk situations often happen when you’re alone, bored, or using technology without a clear purpose. Examples of high-risk situations might include late nights alone, browsing certain websites or social media apps, or unstructured time after work or school.

You don’t have to eliminate using your devices or even your time alone. However, setting limits and building a routine that helps you wind down differently might help. 

Set Digital Boundaries That Support Recovery

Your digital environment plays a role in how easy or difficult it is to break your porn addiction. Making some intentional changes can help you feel more in control. 

You can start by decluttering your digital spaces. Unfollow or mute any social media accounts that post triggering content. Clean up your bookmarks, saved links, or subscriptions that you associate with porn use, or commit to a digital detox altogether. 

Next, set specific, realistic rules for how you spend time online. Some digital boundaries that might help you end porn addiction include:

• No screens in bed
• No social media after work
• Use your phone only in shared spaces 

Additional tools that can help you limit access to porn include website blockers, accountability software, and app timers to limit device use. With the right tools, you might be surprised how quickly you can break old habits and forge new, healthier ones. 

Replace the Habit With Fulfilling Alternatives

Part of the journey to overcoming porn addiction is finding new and healthier ways to meet your needs. Replacing screen time with meaningful activities can help shift your focus and bring more satisfaction to your life.³ 

Explore your current hobbies and interests to discover what brings you joy, what makes you feel calm, and what energizes you. That might be creative outlets like art or music, or physical movement like hiking or yoga. Spending quality time with your loved ones can help you feel connected and supported. 

Whatever activities you choose, build these activities into your daily routine. Filling your day with intentional, rewarding activities gives you structure and makes it easier to stop habits that no longer serve you. 

Practice Mindfulness or Urge Surfing

Mindfulness teaches you to acknowledge an urge without reacting to it. It’s about noticing your thoughts and urges without judgment and letting them pass instead of acting on them. 

One mindfulness technique that can be helpful for managing and coping with cravings is called urge surfing. Think of a craving as an ocean wave — it rises, peaks, and eventually falls. Instead of trying to push the urge away or giving in, you observe the wave and let it pass naturally.⁴

Other mindfulness practices that can be helpful to overcome a porn addiction include mindful breathing and body scan meditation. In mindful breathing, you focus your attention on your breath. During a body scan meditation, you bring your awareness to each part of your body, noticing sensations without trying to change them.⁵ 

Build a Support System You Can Lean On

Talking to someone you trust can make a big difference when you’re trying to quit a porn addiction. You don’t need to share every detail, but opening up to a friend or partner can help you ease shame, boost your motivation, and provide accountability. 

Starting these conversations can be intimidating. You might consider saying, “I’m working on changing a habit and could use some support.” Although it may feel difficult at first, these conversations can help strengthen your relationships.

Join a Support Group or Online Recovery Community

Connecting with others who are also trying to stop porn addiction can help you feel less alone. Support groups and online forums foster accountability, encouragement, and shared experiences. Seek communities that focus on recovery and self-compassion, not sexual shame or judgment. Be mindful of spaces that may have triggering or overly graphic content. 

Websites like NoFap and RebootNation have support groups and forums where you can connect with others who are going through similar experiences with a pornography addiction. 

Address Underlying Emotional or Trauma Triggers

Developing a porn addiction doesn’t happen on its own. It might be a way for you to cope with deeper emotional wounds or past trauma.² Recognizing the deeper causes of porn addiction can help support your long-term goal of stopping porn addiction. This kind of self-understanding takes time. Tools like therapy and journaling for your mental health can help you explore the roots of your trauma triggers to start the journey to emotional healing. 

“Journaling and working with a therapist who specializes in addiction and trauma are excellent ways to recognize patterns of use. Addiction often develops as a way to cope with unresolved trauma or as a distractor from addressing underlying issues. By identifying the triggers behind it, you can begin replacing the addiction with healthier coping strategies.”

– Talkspace therapist Dr. Dion Metzger, MD

Work With a Therapist Who Understands Addiction

A licensed therapist can help you uncover what’s driving your porn use and guide you toward lasting change to overcome porn addiction. 

When you work with a therapist experienced in this kind of addiction treatment, they can tailor treatment to your needs and values. For example, cognitive behavioral therapy (CBT) can help you shift thought patterns that lead to compulsive behavior. Trauma-informed care creates a safe and respectful environment to support healing without shame.⁶ 

“Therapy helps with addiction because it goes beyond treating the behavior by addressing the why behind it. Approaches like CBT, EMDR, and mindfulness-based therapies retrain the brain to respond differently to triggers. Since porn addiction often erodes confidence and self-trust, therapy helps them reclaim a sense of self. Self-awareness is a vital step toward lasting recovery.”

– Talkspace therapist Dr. Dion Metzger, MD

With professional support through addiction therapy, you don’t have to navigate recovery alone. 

Rebuild Your Relationship With Sexuality

Sexuality is a natural part of being human. It’s possible to have a healthy relationship with sex even after breaking your porn addiction, even if you’ve developed a real fear of intimacy as a result. Recovery from a sexual addiction doesn’t mean you have to avoid sex altogether. Instead, it’s about learning to connect with yourself and others in a way that feels safe, respectful, and fulfilling. 

With time and support, you can rebuild your relationship with your sexual desires. Practices like therapy, journaling, and open communication can help you explore intimacy and develop greater self-acceptance. 

Celebrate Small Wins and Streaks

Overcoming porn addiction is a process. It’s important to remember that every step forward is a win. Recognizing your progress, no matter how small, helps boost your confidence and motivation.

Try tracking your milestones in a journal or app to see how far you’ve come. Celebrate each win with a reward or encouraging note to yourself. Remember that patience and self-compassion are key to sustained recovery. A slip-up doesn’t erase the progress you’ve already made; it’s part of the process. 

Take the First Step Toward Recovery With Professional Support

Recovery from porn addiction takes time, support, and consistent effort. During the process, you should expect some setbacks, but overcoming porn addiction is possible. Working with a licensed therapist can help you uncover the root causes of your addiction, manage urges, develop coping skills, and help you build healthier habits. 

Talkspace offers an accessible, confidential option for connecting with a licensed online therapist who specializes in porn addiction and behavioral health. If you’re ready for guided, personalized support, consider exploring Talkspace as a step toward lasting recovery.

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Quick Summary

• Sex addiction isn’t about frequency. It’s when sexual thoughts or behaviors become compulsive, harmful, or interfere with daily life and relationships.
• Common signs of sex addiction include constant sexual thoughts, failed attempts to stop, risky or escalating behavior, secrecy, and using sex to cope with emotions.
• The emotional impact often includes guilt, shame, regret, or disconnection from partners, friends, and personal values.
• Support from a qualified therapist can help break the cycle, address underlying causes, and build healthier coping strategies.

You might not be ready to utter the words out loud, but perhaps the thought has crossed your mind: “Why can’t I stop thinking about sex?” or “Why do I keep doing this even when I say I won’t?”

Sexuality is a healthy, meaningful part of being human. However, when certain sexual behaviors start to feel compulsive or interfere with your relationships, it might be time to take a closer look at what’s going on. Sex addiction isn’t about how often someone has sex or whether they enjoy it. It really comes down to the impact it has on their mental health and daily functioning.

This list of sex addiction symptoms isn’t meant to be used for self-diagnosis, nor should it be taken as medical advice. Our goal is simply to offer insight into how to know if you have a sex addiction and whether it’s time to consider reaching out for help. If these signs resonate with you, consider speaking with a licensed mental health professional. 

1. You Think About Sex Constantly

Thinking about sex from time to time is totally normal, and fantasies or desires are a natural expression of human sexuality. However, if sexual thoughts are holding your attention captive throughout the day — interrupting your focus at work, keeping you from being present in relationships, or causing you to neglect your self-care routine — it may be a subtle indicator that something else is at play.

Do your sexual thoughts feel like pleasant daydreams or intrusive and exhausting interruptions? When sexual preoccupation feels more like a mental burden than a source of joy, it’s worth noticing. Persistent distraction by sex-related thoughts can be one of the early signs of sex addiction.

2. You’ve Tried To Stop but Can’t

In general, a hallmark sign of addiction is when you repeatedly try to stop doing something, but just can’t. Maybe you’ve told yourself time and time again that “this is the last time,” only to fall back into the same habits a day or two later. Maybe you’ve tried deleting apps, blocking websites, or implementing strict personal rules, but no matter what you do, you just can’t seem to break free of the cycle.

This isn’t a reflection of your willpower, but rather a core feature of how addiction affects the brain. Research shows that compulsive behavior can hijack the brain’s reward system — the same one involved in substance addiction. One study found that individuals with compulsive sexual behavior displayed higher neural activation in reward response areas when shown sexual cues. This supports what’s called the incentive sensitization theory of addiction — your brain becomes sensitized to sex-related cues, creating a compulsion to act, even when the behavior no longer serves you.

3. You Engage in Risky Sexual Behavior

Any kind of sexual behavior that puts your health, safety, or emotional well-being at risk is a major red flag. This might look like having unprotected sex despite knowing the risks, meeting strangers for anonymous hookups, or regularly mixing sex with alcohol or illicit substances to intensify the experience. People often describe feeling driven by a powerful urge that overrides their better judgment in the moment.

If any of these sexual behaviors resonate with you, it might be time to reflect on whether you’re using sex in ways that feel compulsive or unsafe. 

4. Your Behavior Is Affecting Your Daily Life

Addiction of any kind can, by definition, impair your ability to function, and sex is no exception. Maybe you tell yourself you’ll stop after one video, and then suddenly it’s 2 a.m. and you have to be up for work in 5 hours. Maybe you find yourself skipping out on important events or celebrations because you’re chasing the next hook-up, only to be hit with a wave of guilt immediately afterward. When sexual impulses start getting in the way of the life you want to live, it’s worth taking seriously.

“Behavioral addictions are both emotionally and time-consuming, often harming key areas of daily life. They can reduce productivity at work, increase substance use, lead to social isolation, trigger excessive spending, and even cause a decline in self-care. Sex addiction, in particular, has the power to damage relationships, health, finances, and career.”

– Talkspace therapist Dr. Dion Metzger, MD

5. You Feel Guilt, Shame, or Regret After Sexual Activity

Healthy sexual encounters should feel safe, consensual, and empowering. If you’re consistently left feeling ashamed, anxious, or regretful after a sexual experience, take a moment to reflect on that without judgment.

Moments of regret — like spending hours viewing pornography and then promising yourself that it’ll be the last time — aren’t just about behavior. They often reflect an inner conflict that has yet to be addressed. When those feelings become the rule rather than the exception, consider it a sign that your mind and body need care, not punishment. It’s normal to need support in making sense of it all. 

One of the signs of sex addiction is a sense of emotional whiplash: the buildup, the release, and then the crash of self-loathing, guilt, or sexual shame. Even with a strong desire to stop, the behavior continues due to the underlying compulsion. This disconnect between intent and action is one of the clearest signs of addiction. Sex stops feeling like a choice and starts feeling like a trap you can’t escape from. 

6. You Use Sex To Cope With Emotions

Everyone has coping mechanisms, and we all reach for something to “take the edge off” now and then. However, if sex is your go-to escape from stress, loneliness, anxiety, or emotional pain, it often stops being a source of connection and starts functioning more as a distraction.

The release may offer comfort in the moment, but afterward, the same feelings return, sometimes heavier than they were before. Over time, what once felt like relief can begin to deepen the very emotions you may be trying to mask. You might even notice you’re turning to sex automatically when difficult feelings crop up. If that pattern sounds familiar, it might be time to explore whether sex has become your emotional coping mechanism rather than a healthy outlet for intimacy.

7. You Hide Your Sexual Behavior From Others

Secrecy is often rooted in shame, and that shame can grow in silence. Have you ever found yourself deleting your browser history, switching between hidden apps, or coming up with increasingly far-fetched stories to explain why you were late again? You might be able to justify it to yourself in the moment, but over time, the secrecy can start to feel like an additional burden.

As compulsive behavior escalates, oftentimes so does the need to cover it up. What might begin as a white lie or small omission can turn into full-blown deception, creating distance in your relationships and disconnection from yourself. Living in hiding can feel exhausting and lonely, making it even harder to break the cycle.

8. Your Relationships Are Suffering

The effects of sex addiction aren’t limited to the person who’s struggling with it; it often ripples through the most important relationships in their life. Even if they haven’t mentioned it yet, your partner may have noticed a growing emotional distance. If they’ve previously been hurt by your secretive behavior or repeated choices to engage in porn or hookups rather than connection, the relationship’s foundation of trust may be at stake.

Disconnection isn’t necessarily limited to romantic partners. It’s possible you may notice more conflict or tension with close friends and family as your addiction worsens, too. Addiction thrives in secrecy, and that secrecy can create a wall between you and the people who care about you the most.

9. You Keep Escalating the Behavior

Like other forms of addiction, a sexual addiction often follows a pattern of escalation. What starts as occasional behavior may gradually increase in intensity, frequency, or risk level. Maybe what once felt exciting no longer satisfies you, leading to more time spent seeking out novelty — longer hook ups, riskier encounters, or more extreme content.

This isn’t just about craving more but about your brain adapting to the stimulation and needing more of it to feel the same level of activation. Research shows that this tolerance effect is linked to changes in the brain’s reward circuitry — particularly in areas involved in motivation and reward anticipation. Over time, this reinforces the cycle of craving and escalation and can lead to a loss of control, pulling you further from your values, relationships, and goals.

“A key aspect of addiction is tolerance. This is the need for more to achieve the same effect. Similar to substance use, this may mean increasing frequency or amount. In sex addiction, tolerance can appear as needing more frequent encounters, a greater number of partners, or more variety in sexual experiences.”

– Talkspace therapist Dr. Dion Metzger, MD

What To Do If These Signs Resonate

If you recognize yourself in any of these signs of sex addiction, remember, you’re not broken, bad, or alone. Sexual compulsivity is more common than you think. Some researchers estimate it to be as high as 6% to 8% of the adult population in the United States, equating to roughly 24 million people. If you’re wondering how to overcome sex addiction, you don’t have to find the answer alone. 

While self-awareness is a powerful first step, a licensed therapist trained in compulsive behavior can help you dive deeper into what’s going on beneath the surface and build coping skills to help you manage symptoms. Talkspace offers convenient, confidential access to online therapists who specialize in addictive behaviors, relationships, and emotional wellness. Getting help doesn’t mean you’ve failed; it means you’re ready to start healing. Discover how therapy can help treat sex addiction today.

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These days, our phones do everything from unlocking the front door to adjusting the thermostat. They wake us up, start our cars, and even track our steps. With so much convenience packed into a single device, it’s no surprise we reach for it constantly.

Unfortunately, though, nonstop connection to technology can contribute to mental fog, emotional fatigue, sleep issues, and reduced attention span. That’s where a digital detox or a “phone cleanse” can help. By taking a mindful break from your smartphone, you can restore clarity, reduce stress, and improve your mental well-being.

In this article, you’ll learn how to do a digital detox in realistic, sustainable ways. We’ll provide actionable steps for how to digital detox successfully, no matter how deeply you depend on your device.

Why a Digital Detox Is Important for Mental Health

Between news alerts, social media scrolls, and non-stop group chats, our minds are rarely at rest. While staying connected has its perks, it can also lead to information overload, leaving you feeling mentally cluttered and emotionally worn out. Add to that the fear of missing out on watching other people’s carefully curated feeds, and it’s easy to see how quickly emotional exhaustion can take hold.

If you’ve ever noticed that too much screen time leaves you feeling anxious, moody, or just plain tired, you’re not imagining these effects. A recent study found that adults with higher screen time reported more anxiety and depression symptoms. When it comes to sleep, scientists believe the blue light from the screen on your digital devices may also interfere with melatonin, the hormone that tells your body it’s time to sleep.

“In my practice, I noticed that clients depend on their phones for everything, and that makes it hard for them to relax or be present in real life.”

– Talkspace therapist Famous Erwin LMHC, LPC

Signs You Might Need a Digital Detox

Many people don’t realize how deeply their devices are affecting their well-being until they start noticing small but persistent shifts in how they feel. Maybe you’ve fallen into the habit of opening your phone before you even get out of bed, or you’ve “just checked Instagram” and suddenly an hour has slipped away. If any of the scenarios below sound familiar, it might be time to explore the benefits of a technology cleanse.

Feeling anxious or irritable without your phone

If the thought of misplacing your phone makes your heart race or if you feel unsettled when it’s not nearby, it could be a sign of emotional dependency. Constant notifications and the need to stay connected at all times can keep your nervous system on high alert.

Difficulty focusing or completing tasks

Maybe you sit down to answer an email and end up bouncing between five apps, forgetting why you picked up your phone in the first place. Smartphones are designed to capture attention, but frequent interruptions can slowly chip away at focus. If your productivity feels like it’s lagging, your technology might be the culprit.

Disrupted sleep patterns

Late-night scrolling might feel like a harmless way to unwind after a long day at work or running errands, but it can actually sabotage your rest. Ever found yourself wide awake after “just one more” TikTok or YouTube video? Screens emit blue light that messes with melatonin, making it harder to fall and stay asleep.

Comparing yourself negatively on social media

Social media and mental health can have a complicated relationship, often affecting how we view ourselves and our lives. Maybe it starts innocently, scrolling through vacation pics or uplifting stories, but quickly shifts into self-comparison. If social media leaves you feeling stuck in a loop of feeling “not good enough,” it might be a sign to take a step back and protect your peace.

How To Prepare for a Successful Digital Detox

The key to a digital detox or phone cleanse is to prepare ahead of time in a way that supports your goals and lifestyle. Think of it like planning a short trip: You want to know where you’re going, what to pack, and how to navigate the journey. These simple digital detox tips can help you get started. 

Setting clear intentions and goals

Before you make any drastic changes, get specific about your “why.” Are you hoping to improve your sleep? Feel less anxious? Be more present with family and friends? Knowing your motivation makes it easier to stick with your detox, especially when old habits creep in. 

Then, come up with a timeframe and goal that feels realistic for you. You don’t need to go offline for weeks. A weekend break or limiting phone use after 8 p.m. can be a meaningful change.

Informing others and setting expectations

If you’re usually quick to respond to texts or active in group chats, let your circle know you’re taking a step back. This can be as simple as sending a quick text or setting an away message. Let coworkers or loved ones know when and how to reach you in case of emergencies. 

Choosing your detox boundaries

Your phone cleanse can be as flexible or structured as you need it to be. You might delete social media apps, turn your phone off during meals, or limit screen time to certain hours of the day. Maybe you commit to not using your smartphone in bed or leave it in another room during your morning routine. 

Practical Tips for Reducing Phone Use

Reducing technology use shouldn’t feel like a major life change. These simple strategies can help you ease into healthier habits without feeling deprived or disconnected.

Disable non-essential notifications

Start by turning off alerts from apps that don’t need your immediate attention. Fewer pings mean fewer interruptions and fewer urges to check your phone. Most people find that after a day or two, they don’t miss the constant buzzing.

Use apps that track and limit screen time

Ironically, your phone can actually help you cut back on screen time. Tools like Screen Time (iPhone) or Digital Wellbeing (Android) can show you exactly where your time is going, and how much of it is spent on your device. Once you know your patterns, you can set app limits or schedule downtime for specific hours.

Create phone-free zones and times

If you can’t commit to a complete phone detox, designate certain spaces or parts of your day as tech-free. Maybe you keep your phone out of the bedroom or commit to screen-free meals. Setting boundaries with your tech can help you be more present in small, everyday moments while reducing mindless scrolling.

Replace screen time with intentional activities

When you cut back on screen time, you make room for more meaningful experiences in your life. Try swapping out your evening scroll for a midday stroll, a new self-care routine, or a tech-free evening with a friend. Even small adjustments can help erode old habits and pave the way for new ones.

“Small changes in how we use our phones can really help us feel better and sleep better. Turning off extra notifications can make it easier to focus and feel less stressed. Putting our phones away before bed helps our brains relax and makes it easier to fall asleep. Taking breaks from screens during meals or walks can also boost our mood and help us enjoy the moment more.”

– Talkspace therapist Famous Erwin LMHC, LPC

Resisting the Urge During a Digital Detox

Even with the best intentions, it’s normal to feel drawn back to your phone during a digital detox. If you’re struggling with the urge to resist your phone, consider these strategies to help you move through those moments with more ease and compassion.

Managing discomfort and urges

If you notice the reflex to check your device every time there’s a pause, like while waiting in line or during commercial breaks, that’s normal. When it happens, try grounding yourself in the moment. Take a few deep breaths or reach for a comforting object like a cup of tea or a magazine. Research shows that even short mindfulness exercises, when practiced consistently, can help people stay motivated and follow through on their goals.

Dealing with boredom or anxiety

Many of us rely on our phones to fill the gaps in our day, from study breaks to waiting rooms, so without them, boredom or even anxiety might creep in. It may help to have a short list of offline activities ready, like journaling, coloring, playing with a pet, or doing a puzzle. Choosing something simple and tactile can soothe your nervous system and reduce the impulse to reach for your phone.

Being kind to yourself if you slip

Slipping is a natural part of the process, not a failure. If you find yourself falling back into old habits, like mindlessly app-switching or picking up your phone first thing in the morning, take a moment to notice how you feel, then gently return to your intention. Progress — not perfection — is what matters. 

“When you’re trying to use your phone less, it’s important to be patient with yourself. Change doesn’t happen right away, and it’s okay to mess up sometimes. Instead of becoming frustrated, remember progress takes time. Setting small, realistic goals like slowly cutting back instead of stopping all at once, can help you stay on track without feeling stressed. Being kind to yourself makes it easier to keep going, even if it’s not perfect.”

– Talkspace therapist Famous Erwin LMHC, LPC

Building a Healthier Relationship With Your Phone

A phone cleanse is more than a break; it’s an opportunity to reset your habits long-term. After your detox, reflect on what worked and what felt good. Maybe that means continuing to keep your phone out of the bedroom or setting regular screen-free hours. Mindful scrolling, tech-free weekends, and using your phone with intention are simple ways to stay grounded.

Whether you’re looking to build basic skills to gently de-center technology from your daily routine or facing a more serious technology addiction, taking intentional steps toward balance can help you regain control. If you feel overwhelmed by digital demands or struggle to unplug, you’re not alone. Help is available, and you can find support to manage a phone addiction or establish healthier habits with technology use. 

Talkspace can connect you with online therapists who understand the mental toll of digital overload. Talkspace can help you create a healthier, more intentional relationship with technology while supporting your broader emotional wellness. Contact someone today for help.

Your ideas about substance use disorders may have been powerfully shaped by the movies or TV. It’s a familiar narrative: A character uses huge quantities of drugs or alcohol until they hit “rock bottom” and wind up in a rehab facility and sip coffee in a series of 12-step meetings, where they come to understand the roots of their substance dependence and slowly rebuild their lives. While that story may reflect the experience of many people, there are many other stories of how substance use disorder can look, and how it can be successfully treated.

This National Substance Abuse Prevention Month, Talkspace wants to spread the word that we’ve entered a new era in the diagnosis and treatment of substance use. We turned to experts at the forefront of addressing substance use disorders through telehealth to get their insights on how to prevent substance misuse and help people access the right treatments. As you may have noticed, we avoid the words “addict” and “alcoholic” both because these terms are stigmatizing and because substance use disorders occur along a spectrum—meaning there is no clear line one crosses from being a heavy drinker to an “alcoholic” and you don’t need to fit a label in order to seek treatment. 

To fill you in on the latest developments in treatment, and share advice on how you can help yourself, a loved one, or a colleague struggling with substance use, we turned to Aimee Peters LCSW, Chief Clinical Officer at Ria Health, an online program that empowers individuals to reduce or stop alcohol consumption, under the medical supervision of addiction experts, Brian Clear, MD, FASAM, Chief Medical Officer of Bicycle Health, an online program offering effective medical care for those with opioid use disorder, and our own Erica Patton Simpson, LCSW, Head of Clinical Operations and Erin Mack, LCSW, Clinical Quality, Risk Manager of Talkspace.

Updated 6/3/2023

Social media use among young people and old is the epitome of a double-edged sword. With every social media platform having so many positive and negative effects, it’s important that we take a hard look at social media, social networking, and mental health. But how does social media affect mental health, exactly?

While tweeting on Twitter, snapping on Snapchat, and posting on Facebook, Instagram, and TikTok can be fun and a seemingly harmless form of socialization and social networking, there’s often more to the story.

Yes, social media can be educational, perhaps a bit relaxing, and maybe even a much-needed escape from the pressure and stress of life, but too much of anything can have a negative impact. Excessive use of social media can lead to anxiety, depression, and chronic stress, and it’s just not something we talk enough about.

Read on to learn how to balance your social media usage so you can enjoy its benefits while avoiding most, if not all, of the potential negatives.