The importance of exercise

Discussion in 'Rebooting - Porn Addiction Recovery' started by Gvn2Fly, Aug 19, 2019.

  1. Gvn2Fly

    Gvn2Fly Fapstronaut

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    I know everyone is different, but I have found taking at least a 45 minute walk every day has helped the urges decrease, and even go away at times. I have been a huge addict, spending hours and hours binging almost every day. But now, I have made huge progress staying away and I think these walks is a big part of it. Maybe they've made me more motivated, maybe they're doing something in my brain, maybe it's the walk with my stronger desire to quit and succeed. I just know when I don't go for a walk, I'm having urges the next day. When I do walk in the evening, I wake up feeling good without urges.

    I suffer from severe depression and anxiety and am always feeling low energy so in the past it's been tough for me to want to exercise but I do feel more motivated about it now. Just wanted to share my thoughts.
     
  2. SirErnest

    SirErnest Fapstronaut
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    It's a good opportunity to think as well.
    Think about adding some other exercise in time, such as a little jogging or lunges etc at home. I find aerobic/resistance exercise helpful for my mood.
    Thanks for posting.
     
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  3. Kenny Michael

    Kenny Michael Fapstronaut

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    Gvn2Fly, I think you are on to something there, for the first time ever (when I was on holiday abroad so out of any stressful environment) I did jogging every morning for 45 minutes, I made myself do this regardless of what my mind said. In my home country I walk a lot in nature, like you I suffer anxiety and low energy but have found the exercise gives the lift. 3 weeks clear now of PMO never ever achieved this, so keep walking and walk to a PMO free lifestyle. Sustained regular exercise is so good.
     
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  4. bigboibez

    bigboibez Fapstronaut

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    So true.

    The best way to make sure you don't give in to urges is be busy and exercise plenty.
    If you spend all day out of the house, and do intense cardio/weightlifting every day, do you really think youll have the inclination to fap? all you want to do is eat and sleep. It is the best way.
     
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  5. fedmom

    fedmom Temporarily Suspended

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  6. Gvn2Fly

    Gvn2Fly Fapstronaut

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    Thanks fedmom, this is something I need to look into and will check out that link tomorrow when I have some time. On a deep level, I really relate to what you just typed about having my addiction because of the anxiety. My porn addiction got a lot worse in 2013 when my anxiety was sky high and i was having almost daily panic attacks. I was already addicted before then, but in denial/didn't realize it. I definitely used it to cope. And as bad as my porn usage was before then, after the anxiety got worse it became another thing..daily binges, etc... I've probably been addicted since I was a teenager, but I've suffered from anxiety all my life (I had my first panic attack when I was in 5th grade). Now that I've been able to stop using as much and cut it off completely for days at a time (there was a time last year and earlier this year when I couldn't even go 1 day without it) I am starting to have some minor panic attacks out in public again. Not sure if it's the effects of porn withdrawal or something else I need to deal with. I know It has become a coping mechanism for so many things.
     
  7. fedmom

    fedmom Temporarily Suspended

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    Femdom is masochistic which is caused by low serotonin. The way I cured my agoraphobia, and coincidentally stopped being turned on by femdom, is a rather weird method but this has worked amazingly well for me.

    https://psychcentral.com/blog/the-surprising-health-benefits-of-swearing/
    "Psychological & Physical Health. The best health benefits of swearing include increased circulation, elevated endorphin, and serotonin levels, and an overall sense of calm, control, and well-being."

    https://link.springer.com/article/10.2165/00023210-199503010-00002
    "Based on the available animal and clinical literature, diminished central serotonin (5-hydroxytryptamine; 5-HT) neurotransmission may be involved in the aetiology of human sexual impulse disorders."

    https://www.vox.com/2014/8/26/6066069/swearing-science-obscenity-research
    "swearing seems to activate the autonomic nervous system"

    https://theshoeman647325124.wordpress.com/category/medicalisation/
    "Odynophilic (masochistic) pleasures derived from pain trigger a reaction from the autonomic nervous system."

    https://www.ncbi.nlm.nih.gov/pubmed/16157378
    "Especially high levels of serotonin are found in limbic forebrain structures." - This is where swear words come from.

    I use the voice in my head to shout at myself in an aggressive macho voice calling myself a "pussy, faggot, bitch" with "motherfucker" between every word. (It doesn't have to be these exact words, any swear words and offensive names should activate the fight or flight response). I think it's better to do it in sentences rather than individual words as weird as that sounds. Watch "scared straight" episodes and emulate it to sound like the prisoners shouting at you (I think scared straight 99 is the best one). A really good example of how it's meant to sound is the beginning bit of the song "Woodie - Mob Livin". If you feel it stresses you / makes you more alert !keep doing it! and do it when inside and not concentrating on something. I often do it for hours while lying down and have been doing it everyday for months now. (It's very tedious).
    When I say voice in the head I mean the voice that you "hear" when thinking about something. There's no need to say it out loud.
    Testosterone from exercise also increases serotonin but not to the same extent that swearing does.
     
    Last edited: Oct 3, 2019
  8. Ghost79

    Ghost79 Fapstronaut

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    My urges actually increase after fitness. Likely because of increase in testosteron.
     
  9. Hey, I think exercising is one off the best things you can do. It helps you to burn energy, especially when you work in an office job and don't move much you have enough energy for PMO, and maybe even need it to sleep good. I was doing a bit off sports the last years but I want to do it more regularly and more intensive. I've started visiting gym and today I was there for the 4th time
     
  10. Fenix Rising

    Fenix Rising Fapstronaut

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    I was in the same place a year ago as you are now -> Aug 8, 2018

    I'd focus on 3 fundamentals of successful recovery:
    1. Sleep (7-9 hour of quality sleep preferably between 11pm and 2am)
    2. Diet (avoid sugar and processed food, eat lots of fruits and vegetables drink at least 1.5 liter of fresh water and strive towards drinking 3-4l per day. Take anti-depression supplements: large spoon of fish oil (omega-3), vitamin B complex, vitamin D3, Zinc, Calcium-milk), Magnesium, Potassium-bananas)
    3. Daily aerobic exercise (45 minute walk outside every day is great start. You get plenty of vitamin D plus fresh air and exercise. You can gradually increase intensity, mix sports if you fill like it, so you don't get bored. I do walking/running/cycling and go swimming sometimes so I don't get bored. Maybe add some strength training 2-3 times a week down the road if you feel like it).

    When these three actions develop into habits (it took me 6 months) in your daily life you can focus other stuff I write about in my journal, but these 3 are really the best weapon to fight depression/anxiety and addiction in early days/months of recovery. They are all under your control.

    Optional: The best way to fight my social and general anxiety was Wim Hof method (breathing- dynamic stretching or push ups - cold shower). I sufferred from it for 25 yearas and for the first time since being 13 yo, my anxiety is almost gone. It's not a pleasant method but easy to do. Take a look, maybe it can help you too, here's the post -> Aug 20, 2019
     
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  11. Discouraged

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