Hi... Use of porn and masturbation is very common among teenagers and young adults. It is often used as an easy and immediate method of reducing stress or finding relief.
In a limited manner, porn and masturbation is not harmful but if it's frequency is too high or it has become a compulsion, then it falls into the category of an addiction.
At the age of 30, if you are doing it then it also indicates that you are either very stressed or very lonely. You need to address it with counselling/therapy.
Next Steps
Seek a good Sexologist or Psychologist. You can Google me or visit my Website (https://gunjanmaithil.wixsite.com/therapy)
Health Tips
Start doing any physical exercise/sport daily for 1—2 hrs. Practice any Breathing Technique (Deep Breathing, Alternate Nostril Breathing) daily for 20-25 min. morning and evening.