Is Porn Bad for Your Mental Health?
Key takeaways
- There is no one-size-fits-all answer, and research on porn and mental health presents a mixed picture.
- Studies suggest problematic use, meaning trouble controlling porn despite negative consequences, is linked to more depression and anxiety, though these studies can't prove cause and effect.
- In one six-month study, adults who saw their own porn use as excessive reported more depression three months later, though the evidence is mixed.
- How often someone watches porn isn't a reliable sign of a problem, since most people who watch often don't show problematic use.
- Treatment approaches such as cognitive-behavioral therapy have shown promise, including in one randomized trial of men with hypersexual disorder.
On this page
Research doesn’t show that porn use harms everyone’s mental health. It does link problematic use, meaning trouble controlling porn despite negative consequences, with more anxiety and depression, and most of that evidence can’t prove cause and effect.
The question is debated partly because studies define problematic porn use in different ways and often use samples that don’t represent the wider population (Duffy et al., 2016). This guide covers what the research says about well-being, anxiety, depression and self-esteem, what remains unknown, and when to get help. For a deeper look at the depression link, read porn addiction and depression.
Does Porn Use Affect Mental Well-Being?
Research on porn and mental well-being is mixed. Some people watch porn to escape negative feelings. In a 2018 survey of 757 adults, depression predicted more problematic porn use mainly among people who watched porn to escape those feelings (Borgogna et al., 2018).
In a 2021 study of 150 university students in Japan, those who had trouble controlling their porn use reported higher depression and anxiety scores than other users (Okabe et al., 2021). The sample was small, and the study measured everything at one point in time, so it can’t show what caused what. For a closer look at the anxiety side of the research, read does porn cause anxiety?
Is There a Link Between Porn and Depression?
Longitudinal studies, which follow people over time, give a more useful picture than one-time surveys. In a six-month study of adults, people who saw their own porn use as excessive at three months reported more depression at six months, in both men and women. In men, more depression at the start of the study was followed by more self-perceived problematic use (Maddock et al., 2019). For what is known about women specifically, read women and problematic porn use.
Porn use can also be isolating. A 2016 systematic review of reported effects found that increased feelings of isolation were among them, along with relationship breakdowns (Duffy et al., 2016). Because the findings point in both directions, porn and depression may feed each other, and the research can’t yet say which comes first for most people. If your mood or sex drive dropped after you quit, see the porn flatline.
Does Porn Affect Self-Esteem?
In a 2020 analysis of three nonclinical samples, the largest with 14,006 people, those with problematic porn use at high viewing frequencies reported lower self-esteem than other frequent viewers (Bőthe et al., 2020). The study relied on self-reports at a single point in time, so it shows a link but not which came first.
Can Treatment Help?
Treatment can help. In one randomized trial, 137 men with hypersexual disorder were assigned to seven weeks of group cognitive behavioral therapy (CBT) or to a waitlist. The CBT group had larger drops in hypersexual symptoms and compulsive sexual behavior, better psychological well-being, and gains that held at three and six months (Hallberg et al., 2019). The trial included only men, so its results may not apply to everyone.
To see how CBT works in practice, read our guide to CBT for porn addiction. For the full range of options, see porn addiction treatment.
How Should You Think About Cutting Back?
How often someone watches isn’t the whole story. In a large study, most people who watched porn often were not problematic users. People with problematic use did score higher on depressive symptoms and lower on self-esteem (Bőthe et al., 2020). Our guide on normal porn use looks at how common watching is and when it becomes a problem.
A more useful question is whether porn is causing you distress, conflicting with your values or getting in the way of your goals. If it is, a therapist can help you decide what change looks like for you.
Is Porn Addiction a Real Condition?
Researchers still disagree about whether porn addiction is a real condition. Porn addiction is not a formally recognized disorder, and researchers define it in different ways (Duffy et al., 2016). The American Association of Sexuality Educators, Counselors and Therapists (AASECT) says it hasn’t found sufficient empirical evidence to classify sex addiction or porn addiction as a mental health disorder (AASECT).
The World Health Organization’s ICD-11 instead includes compulsive sexual behaviour disorder (ICD-11 code 6C72) among impulse control disorders, not addictions. The authors of a 2018 article in World Psychiatry note that whether it can be a behavioral addiction is still debated (Kraus et al., 2018). That diagnosis describes a broader pattern of sexual behavior, not only porn use. Here are the signs of compulsive porn use clinicians look for.
When to Get Help
If your porn use worries you, or you notice your mood, sleep or motivation slipping, talk with a doctor or a licensed therapist. A doctor can check for depression, anxiety or other health concerns, and a therapist can help you build a plan for urges and stress. The National Institute of Mental Health lists medications and talk therapy among the existing treatments for depression (NIMH), so there are options, and a clinician can help you choose among them.
If you feel hopeless, can’t keep yourself safe, or are thinking about suicide, get help right away. In the US, call or text 988 to reach the 988 Suicide & Crisis Lifeline, any time, day or night. Outside the US, call your local emergency number.
Conclusion
The link between porn and mental health isn’t simple. Problematic use is linked to more anxiety and depression in some studies, and in one six-month study, people who saw their porn use as excessive later reported more depression. But the findings are mixed, and most of them can’t prove cause and effect. What matters most is how porn fits into your life. If it’s causing you distress, reach out for support. You don’t have to work it out alone.
Sources
- AASECT. AASECT position on sex addiction. https://www.aasect.org/node/6341
- Borgogna, N. C., Duncan, J., & McDermott, R. C. (2018). Is scrupulosity behind the relationship between problematic pornography viewing and depression, anxiety, and stress? Sexual Addiction & Compulsivity, 25(4), 293–318. https://doi.org/10.1080/10720162.2019.1567410
- Bőthe, B., Tóth-Király, I., Potenza, M. N., Orosz, G., & Demetrovics, Z. (2020). High-frequency pornography use may not always be problematic. The Journal of Sexual Medicine, 17(4), 793–811. https://doi.org/10.1016/j.jsxm.2020.01.007
- Duffy, A., Dawson, D. L., & das Nair, R. (2016). Pornography addiction in adults: A systematic review of definitions and reported impact. The Journal of Sexual Medicine, 13(5), 760–777. https://doi.org/10.1016/j.jsxm.2016.03.002
- Hallberg, J., Kaldo, V., Arver, S., Dhejne, C., Jokinen, J., & Öberg, K. G. (2019). A randomized controlled study of group-administered cognitive behavioral therapy for hypersexual disorder in men. The Journal of Sexual Medicine, 16(5), 733–745. https://doi.org/10.1016/j.jsxm.2019.03.005
- Kraus, S. W., Krueger, R. B., Briken, P., First, M. B., Stein, D. J., Kaplan, M. S., Voon, V., Abdo, C. H. N., Grant, J. E., Atalla, E., & Reed, G. M. (2018). Compulsive sexual behaviour disorder in the ICD-11. World Psychiatry, 17(1), 109–110. https://doi.org/10.1002/wps.20499
- Maddock, M. E., Steele, K., Esplin, C. R., Hatch, S. G., & Braithwaite, S. R. (2019). What is the relationship among religiosity, self-perceived problematic pornography use, and depression over time? Sexual Addiction & Compulsivity, 26(3–4), 211–238. https://doi.org/10.1080/10720162.2019.1645061
- National Institute of Mental Health. Depression. https://www.nimh.nih.gov/health/topics/depression
- Okabe, Y., Takahashi, F., & Ito, D. (2021). Problematic pornography use in Japan: A preliminary study among university students. Frontiers in Psychology, 12, 638354. https://doi.org/10.3389/fpsyg.2021.638354
- 988 Suicide & Crisis Lifeline. https://988lifeline.org/
Frequently asked questions
Is porn bad for your mental health?
The research is mixed, so no study shows that porn use harms everyone's mental health. Problematic use, meaning trouble controlling porn despite negative consequences, is linked to more anxiety and depression in several studies. Many of these studies are snapshots that can't prove cause and effect. Whether porn is hurting you depends on whether it causes distress or gets in the way of your life.
Can porn cause depression?
The research doesn't prove that porn causes depression. In a six-month study of adults (Maddock et al., 2019), people who saw their own porn use as excessive reported more depression three months later, in both men and women, and in men depression came before seeing their use as a problem. A 2018 survey (Borgogna et al.) linked depression to problematic use mainly among people who watch porn to escape bad feelings. The two may feed each other, and researchers can't yet say which comes first for most people.
What is problematic porn use?
Problematic porn use means you keep watching, or feel unable to cut back, even though it causes problems such as distress, conflict with a partner or missed responsibilities. Researchers define it in different ways, which makes studies hard to compare. Watching often isn't the same as having a problem. In one large study (Bőthe et al., 2020), most people who watched porn often were not problematic users.
Does CBT help with porn-related problems?
In one randomized trial (Hallberg et al., 2019), 137 men with hypersexual disorder received seven weeks of group cognitive behavioral therapy or joined a waitlist. The CBT group had larger drops in symptoms and compulsive sexual behavior, and the gains held at three and six months. The trial included only men, so results may differ for others. A licensed therapist can tell you whether CBT fits your situation.
Is porn addiction a real diagnosis?
Porn addiction is not a formally recognized disorder. AASECT, a professional association of sexuality educators and therapists, says there isn't sufficient evidence to classify it as a mental health disorder. The World Health Organization's ICD-11 instead lists compulsive sexual behaviour disorder under impulse control disorders, not addictions (Kraus et al., 2018). Whether it can be a behavioral addiction is still debated, so talk with a clinician about your own pattern.
When should I see a doctor or therapist about porn use?
See a doctor or therapist if porn use causes you distress, if you've tried to cut back without success, or if your mood, sleep or motivation is slipping. A clinician can check for depression or anxiety and talk through options, including therapy and, when appropriate, medication. If you feel hopeless or think about hurting yourself, call or text 988 in the US right away.
