Masturbation is a natural and common activity that many people engage in. It is often associated with pleasure and sexual well-being, but people also wonder if it has other potential benefits or drawbacks, particularly in relation to mental health. One such concern is whether masturbation can have an impact on anxiety, a condition characterized by persistent worry, nervousness, or fear.
In this article, we will explore the relationship between masturbation and anxiety, discuss its potential effects, and offer insights into how it may or may not help in managing anxiety.
Anxiety is a complex mental health condition that can manifest in different ways, including generalized anxiety disorder (GAD), social anxiety disorder, panic attacks, and others. Symptoms of anxiety include:
Constant worrying
Racing thoughts
Restlessness
Muscle tension
Difficulty concentrating
Sleep disturbances
Anxiety can impact daily life, making it harder to focus on tasks, maintain relationships, or perform normal activities. Managing anxiety often requires a combination of lifestyle changes, therapy, relaxation techniques, and, in some cases, medication.
Is masturbating good for anxiety?
In general terms, there is no contraindication to masturbating to manage anxiety. Generally, during masturbation, the body releases endorphins and other hormones, such as oxytocin, associated with stress reduction. This chemical effect provides a temporary feeling of relief which could be beneficial in times of acute anxiety.
However, masturbation should not be considered a long-term solution for anxiety. While it offers momentary relief, it does not address the underlying causes of anxiety nor is it effective in managing it on a sustained basis. For people with chronic anxiety, it is advisable to consider more comprehensive treatments, such as cognitive behavioral therapy, meditation or regular exercise.
In short, masturbation can help manage anxiety if practiced in a conscious and controlled way. However, it can become an addictive habit that, instead of reducing anxiety, increases anxiety. It is important to note that masturbation can become problematic if done compulsively or excessively. In this article we answer the question if I masturbate a lot, is it normal?
Masturbation and Anxiety: What the Research Shows
Masturbation can have both physical and psychological effects, and the connection between masturbation and anxiety varies from person to person. It’s important to note that how masturbation impacts anxiety largely depends on individual preferences, emotions, and psychological conditions.
Masturbation can offer a temporary escape from anxiety. The process of masturbation stimulates the release of endorphins, which are chemicals in the brain that promote feelings of pleasure and relaxation. These “feel-good” hormones help reduce stress, tension, and anxiety in the short term. Many people report feeling more relaxed and calm after orgasm, which may provide temporary relief from anxious feelings.
2. Improved Sleep
Anxiety often disrupts sleep, leading to insomnia or poor-quality rest. Masturbation can contribute to better sleep because it promotes relaxation and helps release tension. After orgasm, the body experiences a relaxation response, and many people feel more sleepy or at ease. As better sleep is a key factor in reducing anxiety, masturbation can potentially help improve sleep patterns and reduce the impact of anxiety on sleep.
3. Release of Tension
One of the common physical symptoms of anxiety is muscle tension, which can contribute to feelings of discomfort and unease. Masturbation helps relax the body and release tension. The physical relaxation that occurs during and after orgasm may be helpful for those experiencing muscle tightness due to anxiety.
4. Emotional Regulation and Self-care
For some individuals, masturbation can serve as an act of self-care. The act of engaging in self-pleasure may foster a sense of control and comfort, helping to mitigate feelings of helplessness or being overwhelmed by anxiety. This can enhance emotional regulation and provide a coping mechanism during moments of stress or anxiety.
5. Distraction from Anxious Thoughts
Masturbation can also act as a distraction, allowing individuals to take their minds off anxious thoughts or worries. Engaging in the activity may redirect focus and attention away from the stressors that are causing anxiety. This brief escape can provide individuals with temporary relief, helping them regain focus or calm their minds before returning to daily tasks.
Potential Negative Aspects of Masturbation for Anxiety
While masturbation can have temporary benefits for anxiety, it’s also important to consider potential negative effects, particularly when the behavior becomes excessive or used as a coping mechanism for avoiding underlying issues.
1. Guilt or Shame
Some people may experience feelings of guilt or shame after masturbating, especially if they have cultural, religious, or personal beliefs that view masturbation negatively. These emotions can intensify anxiety and create a cycle of negative thoughts. Guilt and shame are not uncommon, but it’s important to address these feelings through self-compassion or, if necessary, seeking support from a therapist.
2. Escalation of Avoidance Behavior
While masturbation can temporarily relieve anxiety, it should not be relied upon as the sole method for managing anxiety long-term. If used as a way to avoid addressing deeper emotional issues, it could lead to unhealthy avoidance behavior. This may prevent individuals from confronting the root causes of their anxiety and could delay proper treatment or healing.
3. Interference with Daily Life
If masturbation becomes frequent or compulsive, it may begin to interfere with daily activities, such as work, school, or socializing. This behavior can be a sign of an underlying mental health issue, such as compulsive sexual behavior or an emotional dependency on self-pleasure as a form of stress relief.
4. Decreased Motivation or Energy
Although masturbation can provide immediate relief, over-reliance on it can leave some people feeling drained or fatigued afterward, especially if it is used excessively as a way to cope with anxiety. In some cases, excessive masturbation may lead to decreased motivation or a lack of energy, making it harder to engage in more productive or meaningful ways of managing anxiety, such as exercise or social interactions.
How to Approach Masturbation and Anxiety in a Healthy Way
To incorporate masturbation into a healthy approach to managing anxiety, consider the following tips:
1. Use Masturbation as One Tool in Your Anxiety Toolbox
Masturbation can be a helpful way to temporarily reduce anxiety, but it should not be the only method used for managing anxiety. It’s important to combine it with other techniques, such as exercise, mindfulness, meditation, therapy, and adequate rest, to ensure long-term relief from anxiety.
2. Be Mindful of Why You’re Masturbating
If you find yourself turning to masturbation regularly as a means of avoiding anxiety or emotional distress, it might be helpful to explore other ways to address those feelings. Consider talking to a therapist or counselor to uncover the root causes of your anxiety and develop healthier coping mechanisms.
3. Practice Moderation
Like with any activity, moderation is key. Masturbating in moderation is generally considered healthy, but excessive masturbation can have negative consequences. Pay attention to how it impacts your life and well-being. If you find that it’s interfering with your daily life, relationships, or emotional health, it may be a sign to reassess your habits.
4. Focus on Relaxation Techniques
Incorporating other relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or yoga, can complement the anxiety-relieving effects of masturbation and provide additional ways to cope with stress.
5. Seek Professional Help if Needed
If anxiety becomes overwhelming or if masturbation is used compulsively as a means of coping, it’s important to seek professional help. A therapist can work with you to develop healthier coping strategies and provide support for managing anxiety in a more balanced way.
What happens if I masturbate when I have anxiety?
When you masturbate during an anxiety episode, you may experience a temporary relief of the symptoms, since masturbation triggers release of endorphins and oxytocin hormones that help reduce anxiety. This generates a feeling of momentary relaxation, as the body experiences a release of physical and emotional tension. To understand it, we recommend reading this article about Endorphins: what they are, function and types.
However, masturbation does not address the factors that generate your anxiety such as persistent worries, negative thoughts, or stressful situations. If you resort to masturbation as a constant way of coping, it could become an avoidance strategy, making it difficult to cope effectively in the long term.
Additionally, if you feel guilty or ashamed after masturbating, this will increase your discomfort. So, if you notice that masturbation becomes a repetitive way of dealing with anxiety, consider other, healthier ways to deal with it.
How to stop masturbating when I have anxiety
If masturbating has become a problem that affects your life, we recommend following these tips:
Write what you feel: By writing about what makes you uncomfortable, you will begin to better understand your symptoms. For this reason, writing down thoughts, emotions and behaviors associated with masturbation during times of anxiety will help you identify patterns and reduce their frequency. In this article, we explain how to make an emotions diary.
Set a gradual limit: Instead of trying to stop masturbation suddenly, it is useful to allow it a certain number of times, and gradually reduce the frequency. Over time, this helps you better manage impulses and find other ways to deal with anxiety.
Perform psychological therapy: Cognitive behavioral therapy is particularly effective as it works directly on the thoughts, emotions and behaviors that perpetuate anxiety and masturbation as a response to it. In some more severe cases, drug therapy may also be considered, such as anti-anxiety medications, which help calm the central nervous system.
Maintain healthy lifestyle habits: Eating a balanced diet, exercising regularly and having adequate sleep hygiene also contribute significantly to reducing anxiety levels and improving overall quality of life.
Be patient with yourself: Remember that changing habits takes time. If you have moments when you give in to masturbation, don’t beat yourself up. Learn from them and adjust your strategies. Consistency is key.
Masturbation can offer temporary relief from anxiety by promoting relaxation, releasing tension, and improving sleep. For some individuals, it can serve as a helpful coping mechanism, particularly when combined with other strategies. However, it’s important to approach masturbation with moderation and be mindful of its potential to become a form of avoidance. If anxiety persists or if masturbation becomes problematic, seeking guidance from a mental health professional is recommended to address underlying issues and develop a healthier approach to managing anxiety.
FAQs
Can masturbation help reduce anxiety in the long term?
Masturbation can provide temporary relief from anxiety by releasing endorphins and relaxing the body. However, for long-term anxiety management, it should be combined with other techniques such as therapy, exercise, and mindfulness practices.
Does masturbation cause anxiety?
For most people, masturbation does not cause anxiety. However, excessive masturbation or feelings of guilt and shame afterward can contribute to emotional distress and may exacerbate anxiety. It’s important to approach masturbation in a healthy and balanced way.
Is it okay to masturbate when I’m anxious?
It’s generally okay to masturbate if you are feeling anxious, as it may help alleviate stress and promote relaxation. However, it should not be relied upon as the sole method for managing anxiety. It’s important to address the underlying causes of your anxiety through other strategies like therapy and self-care.
Can masturbation interfere with therapy for anxiety?
Masturbation itself is unlikely to interfere with therapy for anxiety unless it becomes a compulsive behavior used to avoid addressing deeper emotional issues. It’s important to engage in therapy and other treatments while being mindful of your coping habits.
References
American Psychiatric Association (2013). Diagnostic and Statistical Manual of Mental Disorders (5th edition). Arlington: Panamericana Medical Publishing.
Bardi, A., Leyton, C., Martínez, V. (2003). Masturbation: myths and realities. Journal of the Chilean Society of Children’s Gynecological Obstetrics, 2 (1), 1-8.
Rodríguez Jiménez, OR (2010). Relationship between sexual satisfaction, anxiety and sexual practices. Psychological Thinking Magazine, 7(14), 41-52.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
