Can I get some advise on how to respond to strong urges to fap!!?

I certainly have not made it as far as you have in your nofap journey but I still want to share a thing or two about urge control, Keeping your body fit is a bulletproof method to make your mind fit . If you feel lethargic and weak and are about to relapse try to put it off for say 10 minutes, go somewhere else and return back when times up. After you do this you can finally make sure if it was your sex drive going berserk due to internal factors which is hard to change or if it was something induced by external factors like triggers , fatigue , poor emotional control etc which are mostly under your control. Result will very likely external factors and doing this will help you push you through.

 

Deep breathing helps. If you feel an urge stay where you are and take 3 long deep breaths with a four second inhale, hold, exhale and a pause before the next breath. That can help you regain some control.

 

This is been my problem too and I've noticed some things which can help:
1- First of all, remove all triggers. For me, it was Instagram. This was really provocative and the more time I spent on it the hornier I became. It would usually lead to a relapse, but even if it didn't, I would definitely have a wet dream and I had to masturbate right after because I just couldn't. So be wary of what you expose your brain to. No matter how many days have elapsed without pmo your brain is always sensitive, so you have to be vigilant all the time. REMOVE ALL TRIGGERS! it's common sense. If you don't wanna eat the cookies, stay out of the kitchen.
2- I've realized something that helps the most when you have an urge to watch porn, is being able to see the bigger picture. You got to have a meaningful goal. I repeat MEANINGFUL. It has to be meaningful otherwise your brain fools you into watching porn. Your meaningful goal reminds you that delayed gratification(having a muscular body that you always wanted, earning money, confidence, etc.) is far better that instant gratification(in this case, wanking in front of a screen).
3- Keep a daily journal and try to analyze your day before going to bed. Write everything down. Notice what worked for you to defeat an urge and what made you give in to it. Writing is also a good way to get things off your chest and it immensely helps with sleep quality.
Best of luck buddy. Hope this helps.

 

You need to buff your mental fortitude stat. How do you apply buffs and/or level this stat? Well, by liking yourself and being positive. When I feel like I've had a productive or good day, it buffs my mental fortitude for a little bit, so avoiding PMO is easier. Telling myself and believing that it's okay to slip up (which it is) has given me lots of XP towards this stat. When you don't hate yourself or feel like a shitty person, it is a lot easier to keep moving forward. Having small achievements every day is a good way to keep yourself in a good mood and stay motivated.

 

Well...i really like to play pokemon. it make my brain produce some dopamine, distract me from fap... i also like to take a piss. part my excitement is really more intense when i want to take a piss

 

I totally get you, the first few weeks, my motivation is over the up and after a few months I feel just like you said... a burden for not giving in my feelings, but ask yourself? After the relapse, what will you gain? Nothing, just sadness and guilt, so it’s better to convert you’re energy to something else when you feel like your stuck in that moment, go out, take a nap, play a sport or just engage in something, don’t think about PMO, cut that shit out of your brian.

 

Don’t respond.
Let them be. Carry on with your work.
It can be difficult to ignore, I know,
But with Practice you’ll learn to not give a damn.