Hello hopeless newbie is here :)

Congratulations brother for taking the right decision.WE ALL ARE HERE TO HELP EACH OTHER.
Here are some tips that will help you:
starting up:
1.Firstly, Calm down man. You are addicted to PMO that doesn't mean you are an evil person.Though it was pleasure at first but now you know that thing gives you pain and depression than pleasure. You definitely have some good qualities in you I believe or else you wouldn't have joined this forum.
As Earnest Hemingway says,"You may have many problems in life but train yourself not to worry.Worry fixes nothing."

1.Secondly, Go to a calm place alone, sit down and write down on a piece of paper(its better to write in a personal diary) WHY YOU WANNA START NOFAP. Trust me you will forget as time passes. Write down plenty of reasons. Commit to them, feel them with your heart.(some examples are-I truely never wanna be in depression and anxiety, I want a bright career, I want to love my dear ones, I wanna have high mental clearity, spirituality,Iam sick of hating myself etc....)

2.Thirdly,fix prorities in life. What is your present situation now and how can you improve some aspects in your life that you really care about(like if you wanna improve your studying, fix a study method and routine. If you wanna improve your relationship with your loved ones buy them gifts , spend time with them etc.).Then take ONE STEP AT A TIME!! JUST DO IT! Don't overthink. keep fixing small trials like I am gonna stay away from PMO this 3 hours, I am gonna focus on my study now.Then you give yourself a reward after completing that trial. Then prepare for a next trial.

3.Always plan your day.

4.If you get the urges ,discomfort yourself by doing 100 push ups/sit ups/mountain climber/TAKE COLD SHOWERS.Or you can engage yourself by talking to someone.If bad thoughts overcome your head, you immediately have to switch your place of position.

5. Identify your triggers.Quit watching movies,Delete instragram (as they often show u these softcore clevage and you get triggerd).there could be more(like loneliness, unproductivity etc.)Once you identify them, you have to try to avoid them.

Brain Chemicals:
These tips will help u to boost up the chemicals in your brain that are essential in the process of recovey:
1. Endorphines: this hormone blocks the tension pathway in your brain and gives you a happy feeling. Thats why this hormone is called HAPPY HORMONE. It is only released when you exercise. I would highly recommend you to get yourself admitted into a gym and do exercise with other people. EVERYDAY EXERCISE IS A MUST TO IMPROVE THE MENTAL TOUGHNESS IN YOU.
2. SERETONIN: Its imbalance in brain causes fatigues and depression. You can increase by it by keeping yourself atleast 10 min. in the sun.plus commemoring good events of your life increases seretonin
3.OXYTOCINE: It is called love hormones. Express love for your dear ones, Be grateful to yourself, sometimes laugh and just smile, walking with a friend etc. helps to increase this hormone.
P.S:If you are suffering from a chronic depression ask help of psychiatrists. He can prescribe you SSIR anti-depressants as well as psychotherapy to remove depression and anxiety.


ALL it takes is the right support and strong determination.Do self-talk a lot in the mirror everyday.
Some extra tips that really helps:
1.Share this problem with somone who is very close to you, who understands you.Its better not to share with the opposite sex. BELEIVE ME YOU HAVE TO DO IT. YOU HAVE ALWAYS FOUGHT ALONE AND NEVER SUCCEDED. So why won't you take a meaningful step this time?
I WILL CONCLUDE BY SAYING THIS- fIGHT FOR YOURSELF, FOR YOUR LIFE , FOR YOUR LOVED ONES,FOR YOUR HAPPINESS AND NEVER, EVER, EVER GIVE UP!!
RELAPSES ARE EXPECTED TO OCCUR.They happen in the journey of recovery. But I AM NOT SAYING YOU SHOULD RELAPSE. if a relapse occur, take a step back and ask yourself-why did this happen?Next time how am i gonna stay away from it?

I hope this writting helps.

 

Welcome Yuusa,

Yes, this is a very tough life challenge for us all to overcome, but you have come to a great place to start the process of change. Start a journal. Try and contribute daily. Support everyone and share your truth. Looking forward to hearing more from you!