Understanding Porn Addiction

What is the difference between sex addiction and porn addiction?

Sex addiction and porn addiction are closely related, but the difference lies in the focus of the compulsive behaviour.

Sex addiction refers to a broader pattern of out-of-control sexual behaviours. This could include multiple partners, paid sex, anonymous encounters, or compulsive masturbation. The key issue is not the type of activity but the loss of control, the negative consequences, and the use of sex as a way of coping with difficult emotions.

Porn addiction, on the other hand, is a more specific form of the same problem. Here the compulsive behaviour centres on the use of pornography – often for hours at a time, sometimes without even seeking sexual release. It tends to be driven less by sexual desire and more by the dopamine hit of novelty or escape from stress, boredom, or loneliness.

In simple terms: sex addiction is about being unable to control a wide range of sexual behaviours, while porn addiction is about being unable to control pornography use. Both cause harm and relationship disconnection, but the compulsive focus is different.

How do I know if I have a porn addiction?

Knowing whether you have a porn addiction isn’t about how often you watch porn or for how long – it’s about the impact it’s having on your life. If you find that porn use feels out of control – for example, you intend to watch for a short time but end up losing hours, or you’ve tried to cut back but can’t – that can be a warning sign. Another red flag is when porn begins to affect other areas of life: relationships, work, studies, sleep, mood, or self-esteem. Many people also notice that what started as fun no longer feels enjoyable, but more like a compulsion or an escape they can’t step away from.

Can I masturbate without porn?

Yes, you can masturbate without porn, and for many people in recovery, it is a healthy choice. The issue isn’t masturbation itself, but whether it’s being used compulsively or as a way to escape difficult feelings. Without porn, masturbation can help you reconnect with your body in a more natural and mindful way, focusing on sensation rather than endless stimulation or fantasy.

The key is intention: if it feels balanced, occasional, and aligned with your values, it can support your recovery and sexual wellbeing. If it starts to feel like a compulsion or leads to guilt and secrecy, it may be better to pause and reassess why this is the case.

Recovery isn’t about giving up pleasure altogether – it’s about creating a healthier relationship with sexuality that feels in control and life-enhancing.

Is porn addiction real?

Technically, “porn addiction” is not a recognised medical diagnosis. The term most professionals use is Compulsive Sexual Behaviour Disorder (CSBD), which is listed in the ICD-11 as an impulse control disorder. CSBD describes persistent, repetitive sexual behaviours – including pornography use – that feel out of control and continue despite negative consequences.

That said, many people still use the term “porn addiction” because it captures their lived experience: feeling hooked, unable to stop, and caught in a cycle that damages relationships, self-esteem, or day-to-day life.

Research into how pornography affects the brain and whether it should be classed in the same way as other behavioural addictions is still ongoing. So, while “porn addiction” isn’t a formal diagnosis, the struggles people describe are very real, and the term remains a useful way for people to talk about a genuine problem.

Do I need therapy for porn addiction?

Therapy can be hugely beneficial for recovering from porn addiction, especially if the problem feels severe, long-standing, or is having a major impact on relationships, work, or mental health. A specialist therapist can help you understand the roots of the behaviour, manage triggers, and rebuild a healthy, positive sexuality.

That said, not everyone has access to therapy, and recovery is still very possible without it. Many people make significant progress using structured self-help resources, online recovery programmes, and peer support groups. Approaches like the Pivotal Recovery course offer step-by-step guidance and tools that mirror much of what you’d cover in therapy.

So, while therapy is often the most direct route to recovery, it isn’t the only one. With the right tools, support, and a commitment to change, it is possible to overcome problems with porn without formal therapy.

How common is porn addiction/CSBD?

Porn addiction, or what clinicians may call Compulsive Sexual Behaviour Disorder (CSBD), is more common than many people realise. Large-scale research, like the International Sex Survey (over 80,000 people across 42 countries), found that about 4.8% of adults worldwide are at high risk of CSBD (Bőthe et al, 2023). Other reviews suggest similar numbers, typically between 3–6% of adults (Kraus et al, 2018).

In the UK, the picture is much the same. Data from the International Sex Survey put the prevalence at around 4.7%.

What this means is simple: if you’re struggling, you are far from alone. Millions of people worldwide face the same challenges, and support and recovery are possible.

References:

• • Bőthe et al. (2023). Journal of Behavioral Addictions.

• • Kraus et al. (2018). World Psychiatry.

How do you recover from porn addiction?

Recovering from porn addiction isn’t just about behaviour change – it’s about understanding why the behaviour developed in the first place and creating healthier ways to meet those needs.

The approach used in Pivotal Recovery’s courses is based on a biopsychosocial model, which recognises that compulsive sexual behaviours are usually symptoms of deeper issues. Stress, loneliness, low mood, trauma, or unhelpful beliefs about yourself can all drive the cycle, so recovery is about getting to the root rather than only managing the surface behaviour.

A big part of this is psychoeducation – learning how your brain, emotions and habits work. Knowledge helps take away shame and gives you the tools to feel back in control. Alongside this, recovery involves creating a clear vision of the life you want to move toward, not just the behaviour you want to leave behind.

Finally, the goal isn’t to eliminate sexuality but to develop a positive, healthy relationship with it. That means moving from compulsive porn use towards a more mindful, satisfying and values-driven expression of sexuality that ultimately brings you happiness. In this way, recovery becomes less about restriction and more about freedom – building a life where porn is no longer in the driver’s seat.

Can I masturbate when recovering from porn addiction?

Yes – you can masturbate while recovering from porn addiction, and for many people it’s an important part of building a healthy, positive sexuality alongside recovery.

The goal of recovery isn’t to eliminate sexual pleasure, but to move away from compulsive, destructive habits and towards a more balanced relationship with your body and desire.

Masturbation without porn allows you to reconnect with natural arousal, rather than chasing the endless novelty and stimulation of online material. It can help you tune into your physical sensations, explore what feels good, and develop sexual confidence that isn’t dependent on external triggers.

The key is mindfulness and intention: making a conscious choice, not acting out of compulsion. As long as it feels in control and aligns with your values and goals, masturbation can be a healthy, life-affirming part of recovery – not something to fear or avoid.