Porn Relapse

If you just relapsed, you're probably feeling terrible. This page provides immediate support without judgment, and helps you move forward without spiraling.

First: Take a Breath

A relapse doesn't erase your progress. It feels that way, but it's not true. What matters now is how you respond to it.

Don't Binge

The biggest risk right now is the "what the hell" effect—the mindset of "I already messed up, might as well keep going."

One slip is not the same as a binge:

• A single slip: minimal setback
• A binge: significantly delays recovery

Right now, your goal is to stop the bleeding. Don't compound one mistake with more.

What to Do Right Now

1. Break the Environment

• Close the browser/app
• Leave the room if possible
• Put your phone in another room
• Change your physical state (cold water on face, go outside, move your body)

2. Don't Catastrophize

This relapse does not:

• Mean you're a failure
• Erase all your progress
• Prove you can't do this
• Define who you are

3. Identify What Happened

Without judgment, what led to this?

• What triggered it?
• What was your emotional state?
• Where did your defenses fail?

This information is valuable for preventing the next relapse.

4. Make a Plan for the Next 24 Hours

Specific plans, not vague intentions:

• Where will you keep your phone tonight?
• What will you do during your usual vulnerable time?
• Is there someone you should tell?

5. Practice Self-Compassion

Self-flagellation doesn't help recovery—it actually makes relapse more likely (shame spiral). You can acknowledge the slip was unfortunate while also treating yourself with kindness.

Learning from Relapse

Every relapse contains information. Once you've stabilized, use our Relapse Analysis prompt to understand what happened and strengthen your defenses for next time.

Moving Forward

Recovery is not about perfection. It's about overall progress. A relapse is a setback, not a failure. What you do next is what matters.