Articles on computer addiction

What Indian Parents Should Know About Internet Addiction in Adolescents

Dr. Aditya Gupta, Psychiatrist
Internet use have been increased markedly not only in India but also worldwide in the last decade. In India, use of internet is enormous, especially in the young population.There have been growing concerns worldwide for what has been labeled as “internet addiction” which refers to pathological compulsive internet use.Symptoms of Internet Addiction/Warning SignsIncreasing preoccupation with, and investment of  resources (e.g., time,money, energy) on  Internet-related activitiesLoses track of time while online, Sacrifices needed hours of sleep to spend time onlineUnpleasant feelings (e.g., depression,anxiety, loneliness, emptiness) when not onlineNegative impact on work/school performance, Spends time online in place of homework or chores Problems develop in existing relationshipsDifficulty in forming new offline relationshipsPrefers to spend time online rather than with friends or familyBecomes agitated or angry when online time is interruptedBecomes irritable if not allowed access to the InternetLies about amount of time spent online or "sneaks" online when no one is aroundSeems preoccupied with getting back online when away from the computerLoses interest in activities that were enjoyable before he or she had online accessPsychological impactLike addiction to drugs and alcohol, the Internet offers children and adolescents a way to escape painful feelings or troubling situations. They sacrifice needed hours of sleep to spend time online and withdraw from family and friends to escape into a comfortable online world that they have created and shaped. Children who lack rewarding or nurturing relationships or who suffer from poor social and coping skills are at greater risk to developing inappropriate or excessive online habits. Because they feel alone, alienated, and have problems making new friends, they turn to invisible strangers in online chat rooms looking for the attention and companionship missing in their real lives. They may come from families with significant problems, and they cope with their problems by spending time online. The skill to develop face to face relationship is lost.Those addicted to Internet have high incidence of anxiety disorders and depression.What parents can doTechnology will continue to advance and is not going away, so we’d better learn to ride the wave. Parents should work with their child to establish clear boundaries for limited Internet usage.Allow perhaps an hour per night after homework, with a few extra weekend hours.Stick to your rules and remember that you’re not simply trying to control him/her - you are working to free them of a psychological dependence. It is important for every parent to learn the terms (both technical and popular) and be comfortable with the computer, at least enough to know what your child is doing online.They should also reassure their children that they are not criticizing him or hampering his privacy but are concerned with the consequences of pathological internet use.

Kids - Are They Really Affected by Parents' Addiction?

Ms. Raisa Luther, Psychotherapist
In our experience, parents usually think that their addiction has not really impacted their children in any significant way. Also, in our experience, this is not true – actually believing in the lie that the child is not affected by addiction in a family, is part of the addictive denial.Addicts' children are most affectedKids are highly sensitive, their growth process is dependent on it. They feel, taste, absorb and internalize what’s around them, including the toxic soup of addiction. Kids love their parents. Since they sense that the parents are not in control, they begin to take ownership of the problem believing it’s their fault. Shame, blame and guilt rule in addicted households. And addiction is cunning: the desperate and repeated attempts by family members to ‘fix’ the problems are doomed to fail, over and over again.A simple yet powerful exercise we use at Hope Trust’s Family Support Program to help children is we ask them to write a letter to addiction, not to the parent(s). Children share this letter with parents and it’s often the first time parents understand how damaging addiction has been in the lives of their most cherished ones.Children are explained that addiction is a disease and their addicted parent is not bad, but sick. Surprisingly, children accept this fact readily and are on the path to recovery themselves by forgiving the huge ‘betrayals’ by the parent. A rehab is a place to heal, not a punishment – this they can actually see and feel as they visit their parent and also interact with other members. They can sense the sincerity and genuine help being extended by the professional yet friendly counsellors at Hope Trust. They begin to understand that recovery is the gift of freedom, not a label suggesting you’re broken or faulty.And they discover the joy of having their parents back in the family – a truly priceless gift!

What Is the Real Cause of Addiction?

Ms. Raisa Luther, Psychotherapist
Do you sometimes wonder what the actual cause of addiction is?  It’s a unique mix of risk factors and influences — genetic and environmental. It’s uncommon that merely one thing drives an individual to addiction. Instead, it’s a heady mix of nature and nurture. Here’s how these work together to create a potentially devastating condition:Nature (Genetics)1. Dopamine handlingSome people are genetically predisposed to addiction. Such individuals are born with a certain genetic make-up in their dopamine receptors that makes them ‘enjoy’ potentially addictive substances more than ‘normal’ people. This increases the risk for addiction.2. Psychological issues and self-medicationGenetics often influence indirectly. For instance, persons living with other psychiatric disorders associated with genes (such as depression, anxiety, bipolar disorder, etc.) can have a tendency to self-medicate with an addictive substance.  They feel ‘better’ with medication – this may lead to addiction. Over time, escapist self-medication can escalate to addiction. In such cases, it is not a tendency toward addiction but the propensity for an underlying vulnerability that can lead to addiction.Nurture (Environment)Apart from genetics, environmental factors also play an important role.1. Childhood traumaEarly life negative experiences, such as neglect, emotional or physical or sexual abuse, etc., can increase the risk for addictions regardless of genes.According to a study, unresolved early life (prior to 18 years) trauma can lead to later-life problems. Survivors of chronic childhood trauma are: 1.8 times as likely to smoke cigarettes1.9 times as likely to develop obesity2.4 times as likely to experience anxiety3.6 times as likely to be develop depression3.6 times as likely to be promiscuous7.2 times as likely to get into alcoholism11.1 times as likely to become a drug addict2. Early exposure to addictive substances or behaviorEarly exposure to alcohol or drugs can lead to chronic addiction. In today’s world, kids are exposed to drugs such as marijuana and alcohol at a younger age (12 – 14 years) and are vulnerable to addiction in later years. Due to Internet and the massive supply of easily accessible erotic content, children as young as 11 get their first exposure to porn. About 41 percent of existing adult sex addicts were using porn before age 12. Studies indicate that the lower the age of first use, the higher the likelihood of addiction — sexual and otherwise. The cause of addiction isn’t nature or nurture. Both can come together in a person and influence his or her behavior.Treatment is effectiveWhatever the causes, the presenting problem may be an addicted person – abusing alcohol, drugs or indulging in some other damaging behavior. Recovery requires support from professionals. Just as the causes may vary, treatment also needs to be individualized to suit the individual. Addiction therapy also involves helping the addict resolve his childhood issues.  

'Computer' Vision Syndrome? But I Do Not Work on a Computer!

Dr. Manoj Rai Mehta, Ophthalmologist
Computer Vision Syndrome (CVS) is now recognised as an "occupational illness" that afflicts people working on computer screens for extended hours of time.  With the advent of "smart phones" the screen has shrunk in size and the CVS has assumed proportions of a "Pandemic" and is no longer restricted to IT professionals alone!  Let us try to establish a connection between different variables that interact in this complex situation:Screen size and illumination vary from flat screen monitors to laptops to tablets to smart phones.  Background illumination.   Font size is variable to a significant extent as also the background colour and contrast.There are pictures, movie clips, animation clips, geometrical designs of different shapes that need quick processing by brain.Ergonomics of an office/work place or household.Posture.   The distance at which a screen is held. From office the CVS has invaded households and now every family member is at risk including household helpers!  Thus CVS is caused by interaction of several factors- small screen, small font size, fast moving images on a small screen, strong illumination of screen, bad posture, poor background illumination.  A smart phone can be carried any where and young adults who get hitched to it can carry it to their bed and peer at the screen without regular blinking in any posture, close to face for an indefinite time.Symptoms of CVS are non specific but nagging and annoying: Watering of eyes, irritation, burning sensation, brow-ache, headache, deep ache in the head, tiredness, lack of freshness, redness of eyes etc.  There are posture related symptoms also such as neck stiffness, pain in the neck, back stiffness and pain etc.All the symptoms are exaggerated by lack of quality sleep, inadequate rest, lack of breaks during work, anxiety etc.Management is simple-ergonomic setting up of computer screens/laptops in the offices.  Periodic breaks for relaxation.  Open areas in offices for fresh air and relaxation from focusing at near distance.  Lubrication of eyes with preservative free artificial tear eye drops, rolling of eyes and blinking completely a couple of times.  Stretching exercises for neck and back under supervision.  Avoid smoking and excessive consumption of tea/coffee under misconception of freshening up. Watching television or a movie after a long day is no relaxation for eyes, in fact it is additional stress.  Play outdoor games instead. Tablets and smart phones use should be curtailed, at least for watching movies, serials, matches etc.  Increase font size for a comfortable reading.  Do not take tablets and mobiles to bed and keep them away from bedside for charging as well.    Good habits, disciplined life style with regular exercise and balanced diet helps in keeping CVS away.   

Causes of Addiction in Teenagers

Ms. Raisa Luther, Psychotherapist
It is estimated that 27.2% of high school students use illicit drugs on a regular basis. This is a very disturbing statistic considering the fact that the teenage years are formative in the development of a person’s career, personality and overall success. Adolescence is a very confusing time involving raging hormones, pressure to fit in at school and academic stress. Teenagers abuse and become addicted to drugs and alcohol for many reasons, and it is essential to understand them in order to treat patients successfully in a rehab.Addiction may start youngMany teenagers experiment with drugs and alcohol but don’t get addicted to them. While peer pressure may drive an adolescent to consume drugs or alcohol at parties or other events, other factors are responsible for the mental state of addiction. Trying drugs or alcohol at a party can, however, trigger the path towards addiction. For example, if a teenager has a genetic predisposition to alcoholism and is going through problems because of stress at school, she is likely to crave the relaxing effect of alcohol after she drinks for the first time. With repeated use of alcohol, she will need more of it to feel the same calming effect. This will eventually take her down the path of addiction until she is admitted into a rehabilitation center, and undergoes detox and other therapies.Teenagers may abuse prescription drugsMany teenagers abuse prescription drugs. A popular example of this is stimulant drugs used to treat ADHD (attention deficit hyperactive disorder). These drugs are known to increase focus, thereby enhancing academic performance. This unfortunate phenomenon is aided by the accessibility of such drugs – it is very common for patients of ADHD to sell their prescription medications to other students in their schools. Many rehabilitation centers also report that teenage addicts are aided in their addiction because of the widespread availability of drugs in the form of school supplies – many students sniff glue or whitener.Teenagers are more susceptible to mental illness than any other age category. If a teenager already suffers from a condition like depression or anxiety, a tryst with drugs or alcohol at a party could cause lead them down the path to addiction. Teenage brains are very different from adult brains from a biological perspective as well, which makes them more likely for them to abuse drugs or alcohol.Ignorance is main causeBullying is very common among teenagers, and there are many such stresses relating to school and friends that trigger emotional responses that drugs can help escape from. Disappointingly, the main cause of a drug addiction in teenagers is ignorance. They believe that marijuana is not addictive; they don’t know the effect of alcohol on the body – teenagers have a lot to learn, and proper education is essential in reducing the rate of teenage drug and alcohol addiction.Apart from offering recovery options – residential, outpatient and online – most good rehab wouldd conduct sensitization programs in schools all over the country. This is its attempt at preventing alcoholism and drug abuse among teenagers.

Reasons for Your Sugar Addiction

Ms. Swati Kapoor, Dietitian/Nutritionist
Your sugar addiction might be psychological, and if that is the case, then it might be harder to overcome. Whenever you feel bored, lonely, depressed or nervous, you may get addicted to sugar. And when you try to avoid sugar during such an addiction, it might lead to temporary headaches, fatigue, lethargy, etc.Causes of Sugar Addiction: Sugar stimulates the production of dopamine and serotonin and these hormones make us feel happy and calm. You may develop a higher dependency on the effects of sugar with time: the more sugar you eat, the more it will comfort you. And then there comes a time when you can’t control your sugar cravings any more.Following are the reasons for your sugar cravings and solutions to overcome those:1] You might be consuming artificial sweeteners: When artificial sweeteners are consumed, the brain keeps on waiting for more sugar to enter the system; which causes a drop in blood sugar levels, triggering hunger and craving for more sugar. Artificial sweeteners are also know to rapidly stimulate the release of insulin and Leptin hormones, which are involved with satiety and fat storage, thus leading to weight gain.Solution: So, next time think twice before reaching for an artificial sweetener. Instead, eat the real thing but moderate the quantity. Instead of two teaspoons of sugar in your tea, try one.2] You might be feeling tired or bored: If you are bored or haven’t slept well, you crave for sugar for an immediate burst of energy, especially if it is easily accessible. It also provides a pleasurable distraction while you are waiting.Solution:Try to divert your mind by doing some household work or some other activity, or eat a fruit. Also, refrain from keeping sugar loaded processed foods at home.3] You might be feeling depressed: Sugar helps lift your mood. It gives you pleasure and makes you feel better when you are depressed, disappointed or angry.Solution: Instead of eating sugary foods, opt for a food high in fiber and good fats - fruit, nuts, chickpeas, etc.4] You might be bingeing on sugar: You might have a sweet tooth, because of which you can’t control your cravings for sugar. But sugar addiction may deteriorate your body and health.Solution: Instead of bingeing on sugar loaded foods, try eating sprouts, fruits, plain roasted chickpeas or peanuts. Or try to divert your attention to some other activity, to avoid cravings.5] You might be starving: Waiting too long between your meals or starving might lead to consumption of sugary foods for instant satisfaction.Solution: Don’t starve yourself. Have 3 major meals with mid-meal snacks. Having a healthy balanced diet with fixed meal and snack timings helps control sugar cravings.

Denial in Addiction - Why Its There and How to Manage

Ms. Raisa Luther, Psychotherapist
If you don’t have a problem, why would you accept a solution?Denial is part of the problem in addiction. The alcoholic or addict fails to see the prevalence and extent of his addiction, therefore resists or avoids treatment.Denial can be frustrating for those close to the addict.They can clearly see how he is messing up his life, but he or she doesn’t seem to accept the facts.Denial needs to be broken for recoveryIt is important that denial is broken, before any meaningful recovery can occur. Denial management is a science, very often it is an 'art.' Addiction counselling, unlike other types of counselling, involves talking to an individual who is not ready to accept the basic problem and will employ subtle means to divert or deflect the therapy.Sometimes, the addict may be openly defiant and pointedly dishonest. He or she will try every method under the sun to accept the reality.Understanding denial and its management are critical for initial treatment of alcoholism or drug addiction.Denial is humanDenial is part of human nature... It is a self-defense mechanism, helping us deal with significant pain. Denial makes us human. It helps us cope with pain. It may be triggered during particularly painful situations, such as loss of a loved one or end of a relationship. Individuals use denial to cope with ongoing stresses in life.An addict or alcoholic would like to minimize the pain associated with his addictive behavior – avoiding to feel the embarrassment, shame and guilt caused by his poor or unlucky choices. He or should would try and dissociate oneself from such situations by minimizing, blaming or justifying his or her role in the situations.An addict would not be comfortable with the labels – “addict”/ “alcoholic”/ “boozer”/ “junkie” and so on. Therefore he or she would try and project a non-addictive personality.The only way an addict can continue his or her use of substances is to rigorously apply denial. In the addict’s perception, use of alcohol and drugs is critical for continued well-being. Thus, an addict will employ a wide range of denial forms to hide and defend is addiction. He or she may absolutely any abuse of substances whatsoever. When this becomes difficult, he or she will minimize the severity of the problem; they will hide, lie about, cheat or cover up their addictive behavior. Soon they begin to actually believe their own lies and slip into strong denial.Admitting the problem is first step in recoveryTherefore, for an addict or alcoholic to just admit (and accept) that they might have a problem is a huge first step toward recovery.  But this is just the beginning of recovery.The only way that people suffering from substance abuse or alcohol problems can continue to actively use is through the rigorous application of denial, which is the true face of this condition. Everything about the disease of addiction is fraught with denial: addicts and alcoholics hide the existence of their problem, lie about the severity of it, steal, cheat and lie to cover it all up and lie to themselves about what the problem is really doing to their life. This is why admitting there is a significant problem and taking the first steps to get help is such a colossal achievement, but this is only the very beginning of denial management. Denial management is an ‘art’Addiction therapists employ a range of strategies for denial management. This may include individual counselling, group therapies and family interventions. The effectiveness of denial management is critical for ongoing addiction treatment and forms the basis for relapse prevention planning.False projections can be immensely stressful. Acceptance of one’s real situation is rewarded by huge relief of stress. It can be achieved with the help of skillful counselors who have learnt through to experience how to gently, yet effectively, penetrate the barriers of denial an addict builds around himself.At Hope Trust rehab (est. 2002), denial management has been fine tuned to an ‘art’. The strategies involve family education and interventions. Individual counselling helps the addict separate the denial from reality. The therapists are skilled and experienced in denial management. This is done in residential, outpatient or online settings. Once an addict or alcoholic accepts their problem, he or she is ready to take the solution!

Top 10 Myths About Addiction You Probably Believe

Ms. Raisa Luther, Psychotherapist
Think you know about addiction? Then these common myths may sound familiar:Myth 1: Drug addiction is voluntary behaviour.  You start out occasionally using alcohol or other drugs, and that is a voluntary decision. But as times passes, something happens, and you become a compulsive drug user. Why? Because over time, continued use of addictive drugs changes your brain - in dramatic, toxic ways at times, more subtly at others, but virtually always in ways that result in compulsive and even uncontrollable drug use.Myth 2: Drug addiction is a character flaw.  Drug addiction is a brain disease. Every type of drug - from alcohol to heroin - has its own mechanism for changing how the brain functions. But regardless of the addiction, the effects on the brain are similar, ranging from changes in the molecules and cells that make up the brain to mood and memory processes - even on motor skills such as walking and talking. The drug becomes the single most powerful motivator in your life.Myth 3: You can't force someone into treatment.  Treatment does not have to be voluntary. Those coerced into treatment by the family or the legal system can be just as successful as those who enter treatment voluntarily. Sometimes they do better, as they are more likely to remain in treatment longer and to complete the program. In 1999, over half of adolescents admitted into treatment in USA were directed to do so by the criminal justice system.Myth 4: Treatment for drug addiction should be a one-shot deal. Like many other illnesses, drug addiction typically is a chronic disorder. Some people can quit drug use "cold turkey," or they can stop after receiving treatment just one time at a rehabilitation facility. But most people who abuse drugs require longer-term treatment and, in many instances, repeated treatments.Myth 5: We should strive to find a "magic bullet" to treat all forms of drug abuse.  There is no "one size fits all" form of drug treatment, much less a magic bullet that suddenly will cure addiction. Different people have different drug abuse-related problems. And they respond very differently to similar forms of treatment, even when they're abusing the same drug. As a result, drug addicts need an array of treatments and services tailored to address their unique needs. Finding an approach that is personally effective can mean trying out several different doctors or treatment centres before a "match" is found between patient and program. The 12 - Step program has proved to be the most effective treatment (WHO); a 12 - Step rehab with competent protocols to address the individual needs of clients is obviously the best bet. Myth 6: People don't need treatment. They can stop using drugs if they really want to. It is extremely hard for people addicted to drugs to achieve and maintain long-term abstinence. Research shows that when long-term drug use actually changes a person's brain function, it causes them to crave the drug even more, making it increasingly difficult to quit without effective treatment. Intervening and stopping substance abuse early is important, as children become addicted to drugs much faster than adults and risk greater physical, mental and psychological harm.Myth 7: Treatment just doesn't work. Studies show drug treatment reduces drug use by 40 to 60 percent and can significantly decrease criminal activity during and after treatment. There is also evidence that drug addiction treatment reduces the risk of infectious disease, Hepatitis C and HIV infection - intravenous-drug users who enter and stay in treatment are up to six times less likely to become infected with HIV - and improves the prospects for getting and keeping a job up to 40 percent.Myth 8: No one voluntarily seeks treatment until they hit rock bottom.  There are many things that can motivate a person to enter and complete treatment before that happens. Pressure from family members and employers, as well as personal recognition that they have a problem, can be powerful motivators. For teens, parents and school administrators are often driving forces in getting them into treatment before situations become dire.Myth 9: People can successfully finish drug abuse treatment in a couple of weeks if they're truly motivated. For treatment to have an effect, research indicates a minimum of 90 days of treatment for outpatient drug-free programs, and 21 days for short-term inpatient programs. Follow-up supervision and support are essential. In all recovery programs, the best predictor of success is the length of treatment. Patients who are treated for at least a year are more than twice as likely to remain drug free, and a recent study showed adolescents who met or exceeded the minimum treatment time were over one and a half times more likely to stay away from drugs and alcohol.Myth 10: People who continue to abuse drugs after treatment are hopeless. Completing a treatment program is merely the first step in the struggle for recovery that can last a lifetime. Drug addiction is a chronic disorder; occasional relapses do not mean failure. Psychological stress from work or family problems, social cues - meeting some from the drug-using past - or the environment - encountering streets, objects or even smells associated with drug use - can easily trigger a relapse. Addicts are most vulnerable to drug use during the few months immediately following their release from treatment. Recovery is a long process and frequently requires multiple treatment attempts before complete and consistent sobriety can be achieved.

Addiction and Personality Problems

Ms. Raisa Luther, Psychotherapist
Addiction has many faces and is much more than just repetitive using of drugs. There are many aspects surrounding the addictive individual and one of those is personality. Personality problems are an often ignored and misunderstood aspect of addiction recovery. What are personality problems? They may be simply defined as a problem in the way one interacts with people. For people with a ‘maladaptive personality’ or a personality that is not able to adapt to the environment. For such people, willpower alone is not enough to change their basic personality.Addiction and personality disorderLet us compare chemical dependency and personality disorders. In chemical dependency, the causes usually vary from drug and alcohol use, changes in brain chemistry and function to heredity. However personality problems may be triggered off by stress, threatened or real losses, childhood issues, family imbalance, changes in brain chemistry and function and heredity too.We are surrounded by a variety of personality types- shy, balanced, extrovert and many more. Each personality type is characterized by a few traits. For example to shy personality may have traits of introversion, self-centredness, isolation. To an extent these are present in everyone. But when does a trait become ‘maladaptive’? When it leads to chronic distress with friends and/or family, work or in other areas of life. Some maladaptive personality traits are – maladaptive self- centredness, maladaptive anger management, over separation and over attachment, negative thinking (depressive thinking) and so on.The problem in personality problems lies in distorted thinking. Following are some examples of distorted thinking:Black or white thinking: Since you’re a recovering addict you can’t take any medication because all medications are drugs.Over generalizing: I made one mistake and now I can’t do anything rightCatastrophising: The doctor has called me and I probably have cancerJumping to conclusions: She didn’t look at me when I waved at her from across the street so she hates me.Personality in addiction treatmentHow do we deal with personality problems in the purview of addiction? In addiction counseling, therapists focus on helping the individuals identify and work through their feelings of shame. Using the AA slogan “silence is the enemy of recovery” one needs to reach out to others and talk about the shame.Counselling for personality problems often focuses on thoughts, feelings and interpersonal skills. The first step is to acknowledge that there is a personality problem. This is akin to breaking through denial in chemical dependency. Then self-centred thinking, shame reactions need to be changed along with evaluating a need for taking medication.Although change is slow and not always easy, it is a rewarding endeavor that will enhance the quality of your recovery. 

10 Steps to Surmount Porn Addiction

Dr. A. V. Lohit, Sexologist
Are you addicted to pornography? Similar to many other addictions, porn can disrupt your life and lead to physical, emotional, social problems. Just imagine the time you wasted in that trash! But what is to be done? The good news is – you can triumph over your addiction. The next question is – how to do it? Here’s a step-by-step guide to help you overcome your porn addiction. Step 1: Acknowledge the problem. Do you realize that you are addicted? If you answered yes, you are already on the road to recovery. For majority of individuals, it is the most difficult thing to admit. Some think – it’s natural, others think – everyone does it. But what most forget is – it’s addictive nature wrecks havoc on personal and professional life. Step 2: Understand the cause. Addictions, to whatever it may be, are the manifestation of a much deep-rooted problem. Is a challenging work project the cause of continuous stress? Is a failed relationship the cause of continuous depression? You need to gain an insight into your own self to understand what’s messing up your life!Step 3: Identify the triggers. Do you feel like watching porn after a tiring day at work? Or, may be a tiff with your girlfriend? Or, perhaps when you are sitting idle at home and feeling bored? Certain circumstances spark off the intention to watch porn. At such times, you become prone to relapse, even if you are going strong with your resolve to stay away. Step 4: Remove your resources. Scratch and throw away the CDs and DVDs, put the magazines on the paper shredder, and place your computer in a spot frequented by others. It’s easier to stick to your resolution if you find it hard to get your hand on the stuff. But remember, your willpower is what will help you overcome your addiction. Step 5: Utilize your spare time. Boredom often leads to a little watching, which gradually eats up all your time. Don’t be idle. Why not take up the dance lessons you always wanted but never really got time for? Or perhaps you can invest your time in cooking meals for the family? Participating in team sports can also be a great way to use your leisure. Step 6: Socialize. Catching up with friends over a coffee, going to the movies with your girlfriend, taking time to visit your elderly grandparents, helping your kids with their science project, there are dozens of ways you can involve with others in a fruitful way. Why waste it on something as impersonal as pornography? Step 7: Use your imagination. Have you ever noticed how the initial excitement of watching porn soon changes to exhaustion once it’s finished? This is because the appeal is replaced with dissatisfaction. Instead of watching an aloof sexual encounter, why not focus on your own love life, and make the most of your romantic rendezvous. Step 8: Set small goals. Trying to quit at a single shot sounds perfect! But often this isn’t attainable. Don’t set a goal you are sure to fail. Remember, relapse may occur. But that isn’t the end of the world. Why not take it one step at a time? Every morning, wake up with the promise that you will refrain from porn for the day. Step 9: Assess success. Unless you are aware that you are on your way to achieve your resolve, you won’t feel happy. Take a pen and mark each day that you haven’t watched porn on the calendar. Place it where you can see it often. This will boost your morale and keep you on the track of giving up your addiction. Step 10: Talk to someone. If you are unable to give it up on your own, however hard you try, it’s best to get professional help. Talk to your doctor or a psychologist about your addiction. You can also open up to a religious teacher. Often times, they have dealt with such problems, and can help and support you to give it up. Don’t panic; it’s an addiction you can get rid of. Just pay attention to what you need to do.