I can't stop pmo its way too hard even when I watched no pmo on YouTube about how to stop it what should I do Im not under control these days
Why don't you start with a small streak? Say 2 or 3 days. It's easy to come on here and get overwhelmed and put a lot of pressure on yourself. If that is not doable then why not try (for now) to build willpower in another area of your life. You might even start by getting up at the same time every day, or making sure that you make your bed every day. Quitting PMO is a test of willpower, and I do believe that willpower is something that can be developed in all areas of your life - the key is to start small and build on those small successes. If you want motivation read the Success Stories part of the forum - there is a very good chance you will get something good out of this.
Use the panic button, it's really useful, also you can check the subreddit too to find some inspiration and strength. GL, and never give up.
When you feel like you have to m and o with the help of p.. just don't touch your phone for 1 hour or so.. stay away from Instagram, Facebook as much as possible, don't watch anything which will turn you on. Strictly avoid sexual or arousing stuff on the internet and you will slowly slowly you will see a change in yourself. And always remember you are a Man of your word, when you said you won't do it, you just f-ing won't. Lets us change together for a better future.