What is porn addiction and how does it impact mental health?

People who struggle often say they’ve tried to cut back but can’t

Porn is easier to access now than at any point in history. With smartphones in our pockets and fast internet almost everywhere, explicit content can be found in seconds, often for free. Not everyone who watches it develops a problem, but for some it becomes a compulsive habit that’s hard to break. This is where the idea of porn addiction comes in.

Although it’s not officially recognised as a diagnosis in the DSM-5, many therapists and recovery groups see it as a type of behavioural addiction, similar to gambling. It involves repeated, uncontrollable use despite the harm it causes, whether that’s emotional, relational, professional or physical. People who struggle often say they’ve tried to cut back but can’t, spend more and more time watching, neglect relationships or responsibilities, seek out more extreme content to feel the same effect, and experience anxiety, depression or mood swings linked to their use.

Porn affects the brain’s reward system, triggering dopamine in much the same way as drugs, alcohol or gambling. Over time, constant exposure can rewire the brain. This can cause desensitisation, where more intense or novel content is needed to achieve the same arousal; conditioned arousal, where sexual response becomes tied to screens instead of real-life intimacy; and reduced self-control, making it harder to resist urges. Studies suggest heavy porn use can alter both the structure and function of the brain in ways similar to other addictions, meaning recovery often involves retraining these neural pathways.

The effects can be far-reaching. Emotionally, many deal with guilt, shame, anxiety and depression. Sexually, some struggle with arousal or performance during real encounters, sometimes called porn-induced erectile dysfunction. Relationships can break down due to secrecy, loss of intimacy and trust issues. Productivity can also fall, as late-night viewing leads to tiredness and reduced focus the next day. Because of the shame surrounding it, people often hide their struggle, making it harder to get help.

Quitting isn’t just a matter of willpower. Triggers can be emotional, such as stress, loneliness or boredom; environmental, such as certain devices or times of day; or habitual, like visiting specific sites out of routine. For many, porn is a way to cope with deeper issues like trauma, low self-esteem or unmet emotional needs.

There’s no single solution, but recovery is possible. It starts with honesty, recognising the problem and identifying the patterns that keep it going. Reducing triggers and limiting access, using website blockers or accountability tools, can make a difference. Finding healthier ways to cope, such as exercise, mindfulness, creative hobbies or spending time with others, is important. Therapy can help address the underlying causes, and support groups — both in-person and online — can offer encouragement and accountability. Recovery isn’t always straightforward, but setbacks can be part of the learning process rather than the end of progress.

Porn addiction can feel isolating, but it’s not rare. Recognising it is the first step towards change. With the right boundaries, support and personal work, it’s possible to break free and rebuild. Healing isn’t just about stopping the behaviour, but about creating a richer, more connected life where porn no longer has control.