Do you try to hide your porn habit only to feel worse about yourself? Or maybe you’re wondering, in general, if porn is healthy for you?
Studies have found that when people engage in an ongoing pattern of “self-concealment,” which is when they do things they’re not proud of and keep them a secret, it can not only hurt their relationships and leave them feeling lonely but can also make them more vulnerable to mental health issues.Laird, R. D., Marrero, M. D., Melching, J. A., and Kuhn, E. S. (2013). Information Management Strategies in Early Adolescence: Developmental Change in Use and Transactional Associations with Psychological Adjustment. Developmental Psychology, 49(5), 928–937. doi:10.1037/a0028845Copy Luoma, J. B., et. al. (2013). Self-Stigma in Substance Abuse: Development of a New Measure. Journal of Psychopathology and Behavioral Assessment, 35, 223–234. doi:10.1007/s10862-012-9323-4Copy Rotenberg, K. J., Bharathi, C., Davies, H., and Finch, T. (2013). Bulimic Symptoms and the Social Withdrawal Syndrome. Eating Behaviors, 14, 281–284. doi:10.1016/j.eatbeh.2013.05.003Copy
Mental health issues and porn
A number of peer-reviewed studies have found a link between pornography consumption and mental health outcomes like depression Harper, C., & Hodgins, D. C. (2016). Examining Correlates of Problematic Internet Pornography Use Among University Students. Journal of behavioral addictions, 5(2), 179–191. https://doi.org/10.1556/2006.5.2016.022Copy anxiety,Wordecha, M., Wilk, M., Kowalewska, E., Skorko, M., Łapiński, A., & Gola, M. (2018). 'Pornographic binges' as a key characteristic of males seeking treatment for compulsive sexual behaviors: Qualitative and quantitative 10-week-long diary assessment. Journal of behavioral addictions, 7(2), 433–444. https://doi.org/10.1556/2006.7.2018.33Copy loneliness,Butler, M. H., Pereyra, S. A., Draper, T. W., Leonhardt, N. D., & Skinner, K. B. (2018). Pornography Use and Loneliness: A Bidirectional Recursive Model and Pilot Investigation. Journal of sex & marital therapy, 44(2), 127–137. https://doi.org/10.1080/0092623X.2017.1321601Copy lower life satisfaction,Willoughby, B. J., Young-Petersen, B., & Leonhardt, N. D. (2018). Exploring trajectories of pornography use through adolescence and emerging adulthood.55(3), 297-309. doi:10.1080/00224499.2017.1368977Copy and poorer self-esteem and overall mental health.Koletić G. (2017). Longitudinal associations between the use of sexually explicit material and adolescents' attitudes and behaviors: A narrative review of studies. Journal of adolescence, 57, 119–133. https://doi.org/10.1016/j.adolescence.2017.04.006Copy
These studies have found that these links are particularly strong when pornography is consumed to try to escape negative emotions and also when pornography consumption becomes heavy and compulsive.Levin, M. E., Lillis, J., & Hayes, S. C. (2012). When is online pornography viewing problematic among college males? Examining the moderating role of experiential avoidance.19(3), 168-180. doi:10.1080/10720162.2012.657150Copy
According to another study performed in the United States, researchers found a significant bi-directional association between pornography and loneliness, prompting them to conclude:
“Results revealed that the association between loneliness and viewing pornography was positive and significant…those who viewed pornography were more likely to experience loneliness, and those who were experiencing loneliness were more likely to view pornography. These findings are consistent with research linking pornography use to negative effects.”Butler, M. H., Pereyra, S. A., Draper, T. W., Leonhardt, N. D., & Skinner, K. B. (2018) Pornography Use and Loneliness: A Bidirectional Recursive Model and Pilot Investigation, Journal of Sex & Marital Therapy, 44:2, 127-137, DOI: 10.1080/0092623X.2017.1321601Copy
Watching porn to escape reality
Although it’s fairly common for consumers to use porn as an escape mechanism or self-soothing technique, research indicates that those who consumed pornography to avoid uncomfortable emotions had some of the lowest reports of emotional and mental well-being.Brown, C. C., Durtschi, J. A., Carroll, J. S., & Willoughby, B. J. (2017). Understanding and predicting classes of college students who use pornography. Computers in Human Behavior, 66, 114-121.Copy
Another study examined the relationship between the frequency of online pornography consumption and mental health problems, particularly in the context of “experiential avoidance,” or trying to avoid negative emotions. The study found that frequent pornography consumption was significantly related to greater depression, anxiety, and stress as well as poorer social functioning.Levin, M. E., Lillis, J., & Hayes, S. C. (2012) When is Online Pornography Viewing Problematic Among College Males? Examining the Moderating Role of Experiential Avoidance. Journal Sexual Addiction & Compulsivity: The Journal of Treatment & Prevention, 19 (3), 168-180.Copy
And in yet another study, researchers at Columbia University, Yale University, and UCLA found a link between compulsive pornography consumption and poorer mental health, low self-esteem, and poor attachment in relationships. The authors concluded,
“In this paper, we propose that pornography use has the potential to become addictive and might be conceptualized as a behavioral addiction… individuals who scored higher on the Problematic Pornography Use Scale reported poorer mental health and self-esteem, and more insecure close relationships than those who scored lower, illustrating the negative emotional correlates of problematic pornography use.”Kor, A., Zilcha-Mano, S., Fogel, Y. A., Mikulincer, M., Reid, R. C., & Potenza, M. N. (2014). Psychometric development of the Problematic Pornography Use Scale. Addictive behaviors, 39(5), 861–868. https://doi.org/10.1016/j.addbeh.2014.01.027Copy
You can be porn-free today
If you have been struggling to quit an unwanted porn habit, please know that you’re not alone. It can feel lonely and frustrating, but there is hope.
While research shows that consuming porn can fuel the cycle of loneliness, research also shows that it is possible to overcome a porn habit and its negative effects.Young K. S. (2013). Treatment outcomes using CBT-IA with Internet-addicted patients. Journal of behavioral addictions, 2(4), 209–215. https://doi.org/10.1556/JBA.2.2013.4.3Copy Nathanson, A. (2021). Psychotherapy with young people addicted to internet pornography. Psychoanal.Study Child, 74(1), 160-173. doi:10.1080/00797308.2020.1859286Copy
According to one study of individuals trying to quit porn, researchers found that shame predicted increased pornography consumption while guilt predicted sustainable change.Gilliland, R., South, M., Carpenter, B. N., & Hardy, S. A. (2011). The roles of shame and guilt in hypersexual behavior. 18(1), 12-29. doi:10.1080/10720162.2011.551182Copy So if you’re trying to give up porn, be kind to yourself and be patient with your progress.
Like anything, the brain takes time to recover, but daily efforts make a big difference in the long run.
Need help?
For those reading this who feel they are struggling with pornography, you are not alone. Check out Fortify, a science-based recovery platform dedicated to helping you find lasting freedom from pornography. Fortify now offers a free experience for both teens and adults. Connect with others, learn about your unwanted porn habit, and track your recovery journey. There is hope—sign up today.
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