Porn and Anxiety: What the Research Says
In recent decades with the proliferation of the internet, pornography has become increasingly accessible. I consider myself very sex positive, so I’m not here to bash porn or watching it. However, the question has been raised: does porn cause anxiety? To answer this question, we can look at recent research.
Before doing so, I think it is important to differentiate between non-problematic and problematic porn consumption. This is a seriously black-and-white way to put it, and it likely isn’t this clear. One’s pornography consumption likely falls somewhere on a spectrum between problematic and not.
When is Porn a Problem?
Most people watch porn at some point in their lives. Different studies come up with different numbers, but it’s generally around 50-60%. Slightly over 1 out of 4 adults have watched porn in the previous month. Men are 3-4x as likely to have watched porn in the past month as women, and data is scarce on nonbinary individuals. More stats here.
However, porn is not a problem for the vast majority of individuals. When I say not a problem, I’m not diving into the problematic industry filled with trafficking, the perpetuation of violence, or the unrealistic expectations placed upon individuals who consume porn. I am referring specifically here to pornography addiction or problematic porn use.
Much like other use disorders (substance use disorder, alcohol use disorder), pornography becomes a problem when it begins to cause issues in other aspects of a person’s life. Like other addictions, it often comes on slowly as you move through the stages of addiction. You may notice negative impacts in relationships, anxiety, overall wellbeing, obsession, etc. There are many signs of a problem with porn, including:
- Watching in inappropriate places or at inappropriate times
- Difficulty controlling urges or stopping consumption
- Excessive viewing time
- Losing interest in real life sexual activity in favor of pornography
- Depression, anxiety, or other disturbances in mood
- Increased feeling of low self-esteem, shame, or guilt
- Seeking more and more extreme content
- Using pornography to escape or cope with difficult emotions
You may notice that you’re using porn to be avoidant, or perhaps after a tough day. Or you may notice that in your real life sexual interactions you’re constantly disappointed or disinterested. This won’t happen all at once for most people. It’s a gradual change. For those experiencing negative impacts of porn use, it can be helpful to reach out for support.
The Psychological Impacts of Porn
A lot of the research around porn consumption and mental health outcomes really focuses on compulsive use. This is problematic as it may not apply to the general population who consumes porn less frequently. However, there are a few pieces worth investigating.
A 2020 study by Camilleri et al. looked at compulsive pornography use and mental health outcomes in over 1,000 university students. This study found both a correlation with porn use and depression, anxiety and stress, as well as porn negatively impacting these three aspects of mental health in both male and female participants.
Another study in 2022 found a correlation between porn consumption and psychological stress. This included emotional dysregulation, suggesting that a significant portion of individuals struggling with problematic porn use are finding it hard to cope emotionally. A 2023 study found increased porn usage was related to body comparisons and increased rates of eating disorders in men.
There is also a bunch of research looking at these correlations. Some studies find that differences in sexual drive may be partially to blame, while others find that people already struggling to cope may use porn as an outlet. There are plenty of downsides to porn such as increased rates of partner violence, decreased satisfaction with sex life, and increased rate of infidelity.
Although none of these are direct claims of increased anxiety from porn use, it is easy to see how an addiction or these adverse consequences can increase anxiety. This is especially true as an individual moves into problematic porn use, as addiction in general causes higher rates of anxiety.
As far as the correlation between porn and anxiety, the effect is generally stronger with men than with women. Again, we don’t really have reliable data on people who identify as nonbinary, so pardon the very-binary language here. This is a problem with the research for sure! The same studies also find that social anxiety may increase from problematic porn use, and a slight increase in other dopamine-seeking behaviors.
What to Do if Porn is Causing Anxiety
So, porn may be causing you anxiety. Maybe you’re preoccupied with sex, worried about your consumption due to the “taboo” nature, or finding yourself displeased with your sex life. What do you do now? There are a few things you can do.
First, check in with yourself. Are you using porn to cope with difficult emotional experiences? Maybe you’re experiencing anxiety at night and using porn to help yourself fall asleep. This may not be the most harmful coping mechanism, but there is an underlying anxiety that needs to be addressed most likely. When you go to watch porn, what is your reasoning? Is it to avoid something, or perhaps a compulsion you feel you can’t control?
Look out for the warning signs. If you feel dissatisfied with your sex life, maybe your porn use is playing a part. If you find yourself searching for more and more extreme videos online, it may be a sign you need to check in with yourself. These moments of mindfulness give us the opportunity to see there is a problem (or not), and make an adjustment.
If you are experiencing anxiety, low self-esteem, or overall depression and you think it might be related to your porn consumption, great! That’s a powerful first step. So often I have to work with clients just to recognize there is perhaps a problem present. If you notice there might be something here creating issues, give yourself credit. That’s a seriously important step.
You can work on ways to address your anxiety or depression, investigate how porn is impacting your sex and personal life, or find ways to validate yourself outside of sex. You also might consider reaching out for help. There are many types of individual therapy, with some modalities showing great efficacy in working with problematic porn use.