I feel anxious/depressed when I don't fantasize

I was there too but we all different.
0. Admit.
- Just admit to yourself that you are weak and you fucked up.
It's totally fine and normal. Do you know what is abnormal? Success. Things don't work like that. If success is normal, then we won't call it a success.
1. What is the reality?
- Write it ALL down. Just like an outsider.
2. Stop fear and escape.
- Don't judge yourself.
- Analyze your log, find out the solution, make a plan, and GET IT DONE.
One by one little by little.
3. Remember what you are right now and motivate yourself every morning.
- No matter how small achievement(run 200m more than yesterday, in my case) you made. You are better than yesterday, which is exciting and showing your character of bravery and discipline.
4.Exercise
I do recommend training in the morning because at least you will done some challenge at the end of the day if you are unproductive. Nike run club is an excellent app for a beginner.
These advice will eventually not all serve you well (as I said, we all fail.), learn from it, and find your own path; I believe you will find your way out.
Peace.

 

Thats exactly why you need to stop doing it. You're using it as a crutch, the same way other people use alcohol, drugs, gaming, etc

You have to face your own feelings. The same way if you keep doing pleasurable stuff they will feel less pleasurable, the same way if you keep doing unpleasant stuff it wont feel that unpleasant.

 

Totally understand you, mate. IvanRT gave you incredible useful tips, but you should consider therapist as well. You need to regain control over your emotiona.

 

Congratulations, you have already made the first move, which is hard and respectful. I mean just imagine how many people out there just fail on getting up early?
We get 700 million people around the world, so if we just make it 1 %, somehow you have already better than seven million people out there and the most importantly better than the old version of you, doesn't it amazing?
I am not saying the earlier you get up, the better you are; I am talking about the courage to change your life.
Thank yourself for offering more opportunity in your life.
You may say that you kind of waste it through the way you don't want. Yeah, we will deal with it later. Don't be greedy.
Have you already say thank you to yourself for trying to get better, for facing reality, and for making it real by getting up early today? Do it cause you worth it.
The next question is, how you can be better tomorrow? One by one, little by little.
Peace.
--
PS the little trick I use to motivate myself when I feel depressed is just adding the sentence "which is great because …" we humans are bad at making a right judgment but fucking good at making excuses.
E.g., I was less productive yesterday, which is great cause I realize the reason is that I am not so sticking to my Pomodoro timer so I can fix it today.
Or
I failed on my last PMO project, which is great, cause at least I know where are the pitfalls now, and I can, and I will do better this time.

 

Indulge yourself doing something to distract them I mean playing video games or watch drama,movies often about reality workout read books by self made billionaire I think it's case of maladaptive daydreaming

 

You need to cure the anxiety not the addiciton. You have the addiction because of the anxiety. I've almost completely cured my anxiety by activating the fight or flight response while in the house. Doing this while in my safe space means I don't get panicy during it. I'll go as far to say this has completely changed my life.
www.nofap.com/forum/index.php?threads/my-cure-for-anxiety-femdom-findom-humiliation-and-sissy-porn-addiction.244554/
www.nofap.com/forum/index.php?threads/how-i-got-rid-of-general-and-social-anxiety.246925/