what can i say or do psychologically

there are 2 very different sexual desires i have. 1. when i feel it normally, horny, seuxally aroused and want to have fun. in a good relationship, i feel it maximum once a day and it could be once in 2-3 days.
2. when i'm alone and lonely, and needs to do a lot of work. i find myself in need to masturbate 3-4 times a day. i feel i am not myself, and knows this is not being horny. this is a stress relief in a way that makes me numb and so more relaxed and careless. indifferent. but only for short time. this is like my highlight, the joy i have during the day, even if, my penis already hurt and i dont really want it anymore. the porn videos, and more so, the online sex/girlfriends. are the ones that gives me something emotionally that i dont get during the day (and as a single and lonely).
i dont feel i am me when i persuade/manipulate those women. i am nice and moral person, but i become a schmuck (double meaning intended) when i need that.
i once saw a dr.phil episode about a guy who used cocaine to handle the pressure and it allowed him to keep working and not being too tired and more focused. i feel the same.

is there something i can do DURING OR AFTER OR BEFORE to give myself intervention? and no, i won't go outside for a walk when feeling i need to do that, soon as i come back i will do that anyways.

thanks
(i posted on 2 forums)

 

pmo-porn masturbation orgasm?
porn/online sex is so much stronger than the alternatives. naked women and dominating, when i feel less control in my life, is huge attraction.

i do notice my feelings. but it isn't enough. i dont think there is something that can imminently makes me stop going that way but at least to reduce it over time. and i dont know. i need some psychologist recommendation i think