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Overcoming Masturbation: Breaking The Habit And Finding Balance

UPGUYS > Blog > Sex > Overcoming Masturbation: Breaking the Habit and Finding Balance
The person who wrote this article

Written by the UPGUYS Editorial Team
Published on June 24, 2023

Masturbation is a common practice that many people engage in. However, excessive masturbation has side effects and can lead to physical and mental health problems, as well as affect one's relationships.

If you find that you're struggling to control your urge to masturbate, it's important to address the root causes and develop strategies to break the habit.

In this article, we'll discuss ways to understand masturbation, identify the root causes, and find balance in your sexuality.

Here, we are going to cover the following:

Understanding Masturbation and Its Effects

Before we delve into the ways to overcome excessive masturbation, it's essential to understand what masturbation is and how it affects the body and mind.

Masturbation has been a topic of taboo for centuries, but it is a natural and healthy practice for both men and women. It is the act of manually stimulating one's own genitals to achieve sexual pleasure. It is a private and personal experience that can be done alone or with a partner.

The Science Behind Masturbation

When we masturbate, our body releases endorphins, such as dopamine and oxytocin, causing a sense of pleasure and relaxation. These hormones help reduce stress and anxiety levels, leading to a better mood and improved mental health. Additionally, masturbation can help with insomnia and improve the quality of sleep.

However, excessive masturbation can lead to desensitization of the genitalia and decreased pleasure response. This can lead to difficulties in achieving orgasm during sexual intercourse, causing frustration and disappointment for both partners.

Physical and Mental Effects of Masturbation

Excessive masturbation can lead to physical and mental health problems. Physical effects include genital irritation, soreness, erectile dysfunction, and decreased fertility in men. Men who masturbate excessively may experience a decrease in sperm count, which can lead to difficulties in conceiving a child.

There are also rumors that excessive masturbation can also affect kidneys and eyesight.

Mentally, excessive masturbation can lead to addiction and compulsive behaviour, leading to stress, anxiety, and depression. It can also lead to social isolation and a decrease in self-esteem, as individuals may feel ashamed or embarrassed about their behaviour.

Debunking Masturbation Myths

It's essential to note that masturbation is a natural and healthy practice when done in moderation. Not all myths surrounding masturbation are true, such as it causing blindness or hair loss. In fact, masturbation can have several health benefits, including reducing the risk of prostate cancer in men and improving sexual performance.

In conclusion, understanding the science behind masturbation, its techniques, and its effects can help individuals approach it with a healthy mindset. It is important to practice moderation and be aware of any physical or mental health problems that may arise from excessive masturbation. Seeking professional help may be necessary in severe cases of addiction or compulsive behavior.

Identifying the Root Causes of Excessive Masturbation

To overcome excessive masturbation, it's essential to identify the root causes that lead to the habit in the first place. While masturbation is a normal and healthy sexual activity, excessive masturbation can have negative effects on physical and mental health, as well as relationships.

Emotional Triggers

Emotional triggers, such as stress, anxiety, or loneliness, can lead to excessive masturbation as a form of escape or a means of coping. It's important to recognize these triggers and develop healthier coping mechanisms to break the habit. For example, speaking with a therapist or counselor can help address underlying emotional issues and develop strategies to manage stress and anxiety.

Another effective way to manage emotional triggers is through mindfulness meditation. Practicing mindfulness can help individuals become more aware of their thoughts and emotions and learn to manage them more effectively. Additionally, engaging in physical exercises or creative activities, such as painting or writing, can help provide a healthy outlet for emotional energy.

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Boredom and Habitual Behaviour

Boredom and habitual behavior can also lead to excessive masturbation. When individuals have too much free time or lack meaningful activities, they may turn to masturbation as a way to pass the time. Keeping busy with activities or hobbies can help distract from the urge to masturbate and break the habit. For example, joining a sports team or taking up a new hobby, such as gardening or cooking, can provide a healthy distraction from masturbation.

Identifying and replacing habitual behavior with healthier activities can also help. For example, if an individual typically masturbates before bed, they can replace this habit with reading a book or taking a relaxing bath. Over time, these new habits can become ingrained, making it easier to break the cycle of excessive masturbation.

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Escapism and Stress Relief

Masturbation may become a form of escapism and stress relief for some individuals. While masturbation can provide temporary relief from stress and anxiety, it is not a sustainable long-term solution. Developing stress management techniques, such as exercise, yoga, or meditation, can help alleviate stress without relying on masturbation.

Additionally, engaging in social activities, such as spending time with friends or joining a club or organization, can help provide a sense of community and reduce feelings of loneliness or isolation. This can help reduce the urge to masturbate as a means of escape.

Addiction and Compulsion

Excessive masturbation can lead to addiction and compulsive behavior. In severe cases, seeking professional help may be necessary to manage the addiction. This can include therapy, support groups, or medication.

It's important to remember that breaking the habit of excessive masturbation takes time and effort. It's okay to experience setbacks along the way, but with persistence and a commitment to developing healthier habits, it is possible to overcome the habit and improve overall well-being.

Strategies for Breaking the Habit

Once the root causes have been identified, the following strategies can help break the habit of excessive masturbation:

Setting Realistic Goals

Set realistic goals for reducing the frequency of masturbation. Trying to quit cold turkey can lead to failure and disappointment. Gradually reducing the frequency and setting achievable goals can help build momentum and create a sense of accomplishment.

Replacing Masturbation with Healthier Activities

Replacing masturbation with healthier activities, such as exercise or creative outlets, can help distract from the urge to masturbate and create a positive impact on mental health.

Creating a Support System

Creating a support system, such as confiding in a trusted friend or seeking professional help, can provide accountability and emotional support in overcoming the habit.

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Practicing Mindfulness and Meditation

Mindfulness and meditation can help one become more aware of their thoughts and emotions, leading to improved self-awareness and control over the urge to masturbate.

Finding Balance in Your Sexuality

Finally, finding balance in one's sexuality is crucial in overcoming excessive masturbation.

Understanding Your Sexual Needs and Desires

Understanding one's sexual needs and desires can help navigate healthy sexual behavior and establish healthy boundaries.

Establishing Healthy Sexual Boundaries

Establishing healthy sexual boundaries, such as practicing safe sex and avoiding sexual activities that lead to shame or guilt, can create a positive sexual identity and reduce the urge to indulge in excessive masturbation.

Read more: Improve sexual performance

Communicating with Your Partner

Communicating with one's partner about sexual needs and desires can lead to a more fulfilling and balanced sexual relationship, reducing the need for excessive masturbation.

Embracing a Positive Sexual Identity

Finally, embracing a positive sexual identity can lead to a healthier understanding and relationship with one's own sexuality, reducing the urge to engage in excessive masturbation.


Excessive masturbation can have physical and mental health consequences and affect one's relationships. Identifying the root causes, developing strategies to break the habit, and finding balance in one's sexuality can all contribute to overcoming excessive masturbation and leading a healthier, more fulfilling life.


UPGUYS has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references.

This article is written for informational purposes only and does not constitute medical advice. The information provided in the articles cannot and should not replace advice from a healthcare professional. Talk to your healthcare provider about any physical or mental health concerns or the risks and benefits of any treatment or medication.