If you find yourself in this situation and are looking for ways to stop masturbation, know that you are not alone, and there are effective strategies you can employ to regain control and foster a greater sense of well-being
Emmanuel Thomas I Monday, June 30, 2025
LEKKI, Lagos – Masturbation is the act of stimulating the genitals for sexual experience. While some may view this as normal others find it offensive and something that should be avoided altogether as a result of its impact in later years when those involve eventually chose to get married.
Masturbation for some who are married gives the feeling of cheating on the innocent mate and can impact on sexual performance by reducing turgidity due to repeated exposure which is very important in intimacy.
Still, for some, it can become a source of distress, feelings of guilt, or interfere with daily life, relationships, or personal goals.
If you find yourself in this situation and are looking for ways to stop masturbation, know that you are not alone, and there are effective strategies you can employ to regain control and foster a greater sense of well-being.
It’s important to clarify that “overcoming” masturbation in this context refers to managing an impulse that feels overwhelming or problematic.
This article is for those who desire to make a change.
Here are some of the roots of this behavioral pattern:
Some view masturbation as a coping mechanism for:
Stress and Anxiety: A way to release tension or escape from difficult emotions.
Boredom: A go-to activity when there’s nothing else stimulating.
Loneliness: A substitute for intimacy or connection.
Habit: A deeply ingrained routine that’s hard to break.
Pornography Consumption: Frequent exposure to explicit content can escalate urges and lead to excessive masturbation.
Identifying your personal triggers can be a powerful first step towards change.
Practical Strategies for Taking Control
Once you understand your motivations, you can start implementing practical strategies.
1. Identify Your Triggers and Avoid Them
Environmental Triggers: Are there specific times (e.g., late night), places (e.g., bedroom alone), or situations (e.g., after watching certain content) that trigger the urge? Try to modify these.
Emotional Triggers: When you feel stressed, bored, or lonely, what alternative activities can you engage in?
Pornography: If pornography is a significant trigger, consider implementing strict filters, limiting access, or eliminating it entirely. This is often one of the most crucial steps for those struggling with excessive masturbation.
2. Replace the Behavior with Healthy Alternatives
The key to breaking any habit is to replace it with something else. When an urge arises, have a pre-planned alternative ready, reading the scriptures, Quran.
Engage in Hobbies: Dive into a passion project, learn a new skill, or practice an existing one.
Physical Activity: Exercise is a fantastic way to release pent-up energy and stress. Go for a walk, run, hit the gym, or do some stretches.
Social Connection: Call a friend, spend time with family, or engage in community activities. Combat loneliness with real-world interaction.
Mindfulness and Meditation: Practice mindfulness to observe your urges without acting on them. Meditation on scriptures, especially how to please Jehovah can help you develop greater self-awareness and emotional regulation.
Productive Tasks: Tackle a chore, work on a goal, or do something that gives you a sense of accomplishment.
3. Set Clear Goals and Track Your Progress
Be Specific: Instead of “masturbate less,” try “I will not masturbate for X days” or “I will limit masturbation to once a week.”
Start Small: Don’t aim for perfection immediately. Gradual progress is more sustainable.
Track Your Progress: Use a calendar or a journal to mark days you successfully abstain or stick to your goals. Seeing your progress can be highly motivating.
Reward Yourself (Non-Sexually): Acknowledge your milestones with healthy rewards that reinforce positive behavior.
4. Develop Healthy Coping Mechanisms for Stress
Since stress is a common trigger, developing robust coping mechanisms is vital.
Deep Breathing Exercises: Calming your nervous system can reduce impulsive urges.
Journaling: Expressing your thoughts and feelings on paper can be therapeutic.
Spending Time in Nature: Connecting with the outdoors can be a powerful stress reliever.
Adequate Sleep: Being well-rested improves your ability to make conscious choices and if you wake up late in the night try doing some work, or read a scripture and pray fervently.
5. Seek Support
You don’t have to go through this alone.
Talk to a Trusted Friend or Family Member: Sharing your struggles with someone you trust can lighten the burden.
Join a Support Group: There are communities, both online and offline, for individuals seeking to manage compulsive sexual behaviors. Sharing experiences and strategies with others facing similar challenges can be incredibly empowering.
Consider Professional Help: If you find it difficult to manage on your own, or if your masturbation habits are significantly impacting your life, consider seeking help from a therapist or counselor specializing in sexual health or addiction. They can provide personalized strategies and address underlying issues.
6. Practice Self-Compassion and Patience
Changing deeply ingrained habits takes time, effort, and occasional setbacks.
Don’t Be Hard on Yourself: If you slip up, don’t let guilt derail your progress entirely. Learn from the experience, recommit to your goals, and move forward.
Focus on Progress, Not Perfection: Celebrate small victories and acknowledge the effort you’re putting in.
Understand Relapse is Part of the Process: It’s a learning opportunity, not a failure.
Taking steps to overcome masturbation, if it has become a problem for you, is a journey of self-discovery and personal growth. By understanding your triggers, implementing healthy alternatives, setting clear goals, seeking support, and practicing self-compassion, you can regain control, foster healthier habits, and cultivate a greater sense of well-being in your life.
Remember, the goal is to live a life aligned with your values and to feel empowered in your choices.
