Viewing pornography doesn’t automatically lead to depression. However, research has established a link between consuming porn and depression.
Some people use porn as a way to cope with depression. Others may experience a decline in mood due to the ways pornography impacts their minds, bodies, and relationships.
If you’re having trouble controlling your porn use and you think you might be depressed, don’t hesitate to seek professional help.
Pornography can take a toll on your mental and physical health. Research shows it can lead to sexual dysfunction [1], relationship problems, low self-esteem, and more.
Viewing pornography isn’t considered a stand-alone cause of depression. Many people view explicit imagery without ever developing a mental health concern. However, several studies have established a link between viewing pornography and experiencing depression [2]. We don’t yet fully understand the connection between these two experiences. But learning more about how they overlap can help you create healthy habits and know when to reach out for help.
How porn use can cause depression
The negative outcomes of porn consumption are well-documented. But researchers have also identified some potential positive effects [3], like experiencing sexual pleasure and learning about sex.
Viewing porn doesn’t automatically mean that you’ll become depressed. But if you experience depressive symptoms — like feeling sad, hopeless, or irritable — after viewing porn, it may be due to:
Brain changes: Prolonged use of pornography can overstimulate the brain’s pleasure-and-reward system [4]. So when a person doesn’t have access to porn, they may experience withdrawal symptoms, including depression.
Cultural context: If a person is from a culture or religion [5] that condemns porn, they may feel guilty, ashamed, or depressed after consuming it.
Social withdrawal: People who compulsively watch pornography may spend hours each day viewing it. As a result, they may become isolated [6] and spend less time with friends and loved ones. Social isolation is linked to depression [7].
People living with depression may view porn as a way to escape. The stimulation it provides may help them avoid uncomfortable emotions. If they’re lonely, porn may also provide a means of connection and sexual satisfaction.
The care you need, when you need it
Learn how Rula can support your mental health journey
Signs of problematic porn use with depression
If you think that you might be experiencing porn addiction and depression, please know that you’re not alone and that help is available.
Watch out for these red flags that porn is affecting your mental health:
You spend most of your time alone, preferring to watch porn instead of spending time with others.
You’re losing sleep because you’re staying up late watching porn for hours.
You’re consuming so much porn that you don’t have time to eat balanced meals, attend to hygiene, or care for yourself in other important ways.
You often get caught up in a cycle of brief pleasure followed by feelings of guilt, shame, hopelessness, or worthlessness.
You’ve experienced negative consequences at work, school, or in relationships due to your porn habit.
You’ve stopped doing your favorite hobbies or other enjoyable activities to watch porn instead.
You’ve tried to watch less porn, but you can’t seem to get your consumption under control.
You find yourself needing more explicit imagery or more frequent porn use to achieve the desired effect.
You get anxious, irritable, or physically uncomfortable when you know you won’t be able to watch porn for an extended period of time.
You get distracted by thoughts of viewing pornography when you’re trying to focus, and you have a hard time completing tasks.
What to do about porn addiction and depression
If you’re navigating depression and unhealthy pornography use, one of the best things you can do is ask for help. These challenges can be managed with the right support, typically with therapy and medication (if needed).
Therapy and psychiatric care can help you understand the ways that depression and pornography use overlap and fuel each other. Your providers can support you in exploring what’s driving your behavior, learning coping mechanisms, and finding healthy ways to balance your mood.
In addition, you can consider these strategies to manage depression and control your porn consumption:
Explore underlying feelings. The next time you feel the urge to watch porn, take a pause. Before opening your phone or computer, ask yourself, “What am I trying to feel right now?” Maybe the answer is less bored, stressed, lonely, or sad. Then, see if you can achieve that desired feeling state in another way. For example, if you’re bored, text a friend, or if you’re stressed, try some physical activity.
Take it slow. It isn’t easy to change a compulsive behavior — especially if it’s one you’ve relied on for a long time. So instead of going “cold turkey” and trying to quit using porn all at once, take a gradual approach. Start by paying attention to how much time you’re spending viewing porn in a given day or week. Then, see if you can reduce that time by an amount that feels doable for you. Setting small, achievable goals can help build momentum.
Challenge shame. If you feel ashamed about your pornography use, try to reframe it. For many, it’s a coping skill that has outlived its usefulness, not a sign of moral weakness or a character flaw. Just like some people consume substances to escape uncomfortable emotions, some people turn to compulsive behaviors like viewing pornography. Challenging shame can help break the cycle of guilt that can reinforce problematic porn consumption.
A common mistake people make is trying to stop watching porn through sheer willpower while ignoring what it’s helping them cope with. When people start building other ways to manage mood, stress, or loneliness, change tends to feel much more sustainable.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
Some people may watch porn to soothe depressive symptoms or avoid uncomfortable emotions. For others, depression may result from the way that porn impacts the brain’s pleasure and reward system. Either way, if you think consuming porn is affecting your mental health, know that help is available. Therapy can help you find healthy ways to relieve stress, feel connected, and strengthen mental health.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- Physiological, Psychosocial and Substance Abuse Effects of Pornography Addiction: A Narrative Review https://pmc.ncbi.nlm.nih.gov/articles/PMC9922938/#sec3
- Understanding Associations between Personal Definitions of Pornography, Using Pornography, and Depression https://link.springer.com/article/10.1007/s13178-018-0345-x
- Enjoyment, Exploration and Education: Understanding the Consumption of Pornography among Young Men with Non-Exclusive Sexual Orientations https://pmc.ncbi.nlm.nih.gov/articles/PMC5603964/#section13-0038038516629909
- The impact of internet pornography addiction on brain function: a functional near-infrared spectroscopy study https://www.frontiersin.org/journals/human-neuroscience/articles/10.3389/fnhum.2025.1477914/full
- Problematic Pornography Use and Mental Health: A Systematic Review https://www.tandfonline.com/doi/full/10.1080/26929953.2024.2348624#abstract
- Pornography Consumption and Cognitive-Affective Distress https://pmc.ncbi.nlm.nih.gov/articles/PMC10399954/
- Social Isolation, Loneliness, and Depressive Symptoms: A Twelve-Year Population Study of Temporal Dynamics https://pmc.ncbi.nlm.nih.gov/articles/PMC9938924/
Liz Talago
Liz Talago, M.ed. is a mental health professional turned content writer and strategist based in the Detroit metro area. As an independent consultant for mental health organizations, Liz creates meaningful connections between brands and their audiences through strategic storytelling. Liz is known for championing diverse perspectives within the mental health industry and translating bold ideas into inspiring, affirming digital experiences.
In her free time, you can find her hiking with her two German Shepherds, puttering around her dahlia garden, or spending time with her family.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
Rula’s editorial process
Rula’s editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
