I’m Trying To Understand My Porn “Addiction. What Is It Doing To My Physiology And Nervous System?
I want to start by saying that I am one of the many sexologists who believes that porn “addiction” isn’t the right term. And I want to explain why before I answer the rest of your question.
When we talk about addiction in regards to substances, like alcohol and other drugs, there are certain criteria that need to be met for it to fit that diagnosis. There are 11 criteria, and you need to meet two of them for it to be considered a mild substance use disorder. If you meet 4 or 5, then its moderate substance use disorder. If 6 or more apply to you then it’s a severe substance use disorder.
I don’t usually like to include lists of things, but I think it might be helpful for this post. Here is an abbreviated list of the criteria for substance use disorders from the DSM-5-TR.
“Taking the substance in larger amounts and for a longer amount of time than you’re meant to if it’s a prescription.
Having a strong desire or urge to use the substance.
Having unsuccessful efforts to cut down on or manage substance use.
Spending a lot of time obtaining or using the substance or recovering from its effects.
Having issues fulfilling responsibilities at work, school or home due to substance use.
Continuing to use the substance, even when it causes problems in relationships.
Giving up social, occupational or recreational activities because of substance use.
Using substances again and again, even when it puts you in danger.
Continuing substance use despite an ongoing physical or psychological problem that’s likely caused or worsened by the substance.
Developing tolerance (need for increased amounts to get the same effect).
Experiencing withdrawal symptoms, which can be relieved by taking more of the substance.”
You can read more about the criteria on the Cleveland Clinic site, which is where I got this version of the list.
One of the reasons why many professionals do not think of compulsive porn use as an “addiction” is because it does not have a list of criteria used to diagnose it.
Now you may look at this and think, wait a minute, I meet a lot of these with my porn use!
Which is why I now want to introduce a different label, Compulsive Sexual Behavior Disorder, which comes from the ICD-11. These can be summed up this way:
Persistent inability to control intense sexual impulses or urges.
Repetitive sexual behaviors becoming a central focus of life.
Continuing despite negative consequences.
Continuing even when little satisfaction is obtained.
There are a few things that I left off that list that I’ll apply directly to porn. One is that your porn use causes significant distress. But that distress has to be about your use, not about any kind of moral or religious issues.
The other is that you’ve tried to limit how much porn you watch, and have been unsuccessful.
And all of these things have been happening for at least 6 months.
So whether or not you meet the criteria for Compulsive Sexual Behavior Disorder is something only you can answer.
What I can help with is the “what’s going on with my body and brain” part.
So we need to talk about dopamine.
When you watch porn and it helps address something, whether that was building sexual tension, or boredom, or whatever else led you to look at porn, your dopamine level starts to rise. This is because your brain has learned that watching porn is going to give you a release.
You watch porn. If you orgasm, your brain and body are going to feel really good. In addition to dopamine, your brain and body are going to be flooded with things like oxytocin and endorphins.
The thing that led you to watch porn and masturbate may not be an issue anymore. The sexual tension? Gone. Bored? Not anymore. Stressed? Not now, now you feel relaxed.
This creates a habit cycle in your brain. This isn’t a problem in and of itself. We have these types of habit cycles for a lot of things, often without us realizing it.
It can become a problem if your use of porn is the only way you can deal with things like stress and anxiety.
It can also be a problem when you’re watching porn instead of doing other things that need to be done. Like going to work or school. Or when your relationships with significant others, friends, or family start to be negatively impacted by your porn use.
If you want to stop watching porn, or at least limit how much you are, and you’re struggling to do that, then that’s when it’s gone beyond just a habit cycle.
If you feel like you *have* to watch porn, instead of feeling like you want to, that may also be a sign that your brain is looking at this in a different way than just a habit.
Not sure if all this helped or simply overwhelmed you! If you need more information on any part of this, or this has raised more questions, just reach out.
Until next time, be safe, and have fun!
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