The relationship between pornography and depression is a bit complex, because pornography usage can vary widely in terms of how often it is consumed and how the consumer feels about their usage. It is not clear from the research that pornography is inherently bad—there are definite opinions about whether it is acceptable in a particular religion or culture, and feminists have long had issues with the potential for exploitation in the industry—but there is no consistent mental health research to suggest that porn use is damaging to someone’s mental health.
Context matters: If a person feels badly about their porn usage it can undermine self esteem and cause feelings of guilt or shame. If someone’s partner disagrees about the use of pornography it can cause relationship strife. If pornography is viewed excessively it can lead to addiction or compulsive use. All of those situations can lead to depression as well as other problems. But it is unclear if porn use that does not fall into those categories is likely to lead to mental health issues.
Does Porn Cause Depression?
Asking if porn causes depression is too simplistic of a question. A better way to think of it is, “in what circumstances might pornography be associated with depression?” Pornography can cause conflicting and painful feelings if it is out of alignment with ones’ own value system.1 This is because when we hold two things in conflict (like using pornography but being with a partner who doesn’t approve of it), we experience uncomfortable emotions. If we cannot resolve this conflict, for example by stopping our porn use or finding a different partner, we are going to be stuck in a loop of “cognitive dissonance.” Cognitive dissonance is known to activate brain regions associated with anger and the potential for depression.2, 3
Often when we feel cognitive dissonance we have to re-evaluate our belief system. For example, if my partner tells me that pornography is unacceptable and we also have an agreement to be honest in our relationship, I may decide that I don’t need to be honest about this particular thing with my partner. This allows me to still be in the relationship but feel less conflict. I may also tell myself “my partner’s expectations are unrealistic, as most people use porn.” This resolves the dissonance. However, for some people, dishonesty can be a breeding ground for feelings of depression over time.
The Science on Pornography & Depression
Several studies on young adults have shown a “potential link between pornography use and decreased mental well-being” in adolescents,4 as well as “lower psychosocial functioning in university students who reported higher levels of internet pornography addiction behaviors.“5 A study looking at over 1,000 university students found that compulsive internet pornography usage was correlated with “extremely severe levels of depression, anxiety and stress” in both sexes.6 So in this study, as self-identified compulsive pornography usage increased, so did these negative emotional states. Some of these studies specifically identified depression and some looked at more global measures of mental health.
Researchers looking at the broad field of Internet Pornography (IP) literature found that “the effects of IP use are widespread and are both negative (in sectors like relationship and interpersonal distress) and positive (increases in sexual knowledge and attitudes toward sex).”7 So the jury seems to still be out as to whether or not there are more risks or rewards involved in the use of pornography. However the fact that a number of studies have found negative correlates of pornography may be a reason to be thoughtful about ones’ consumption.
Part of the difficulty in studying the relationship between pornography and depression is that not all studies distinguish average use from compulsive use. Studies that do make this distinction seem to find that compulsive use is the thing that is associated with higher levels of depression.6
The Science on Compulsive Pornography Use
One study found that, “On a group level, patients with Chronic Pornography Usage had more depressive symptoms.”4 While it is possible that these people struggled with symptoms of depression before they became compulsive pornography users, it’s a bit of a chicken-and-egg phenomenon. Arguments for people turning to porn to alleviate depression include the fact that pornography viewing can stimulate dopamine production, which may help temporarily alleviate feelings of depression.
In the search for what circumstances of pornography usage are associated with depression the debate about whether one can be addicted to pornography tends to emerge. Pornography addiction is not yet an accepted diagnosis in the Diagnostic and Statistical Manual, 5th Edition (DSM-V). One reason is that the assertion that pornography is neurologically and biochemically similar to other addictions is also still under study.
Some researchers have failed to find any differences in the dopamine systems of male compulsive porn users versus non-compulsive users.8 This is important because dopamine alterations are found in “dopamine receptor availability in the striatum [brain area] in subjects addicted to substances including cocaine, methamphetamine, alcohol and heroin.”9, 10, 11, 12 That same study failed to find any differences in the level of activation of the frontal cortex, another proposed mechanism in behavioral addictions.4 So some researchers argue that no one is actually addicted to pornopgraphy according to neurochemical models of addiction.
Unfortunately, in science the lack of a finding sometimes simply means that the researchers haven’t figured out where to look or how to look. There have been some studies that have found brain differences in other behavioral addictions such as compulsive eating and compulsive internet use.13, 14 Therapists who work with compulsive pornography users can attest that, at least on some levels, clinically the behavior looks similar to other addictions despite a lack of proof that the neurochemistry is identical. From a therapist’s perspective the more out of control a person feels about their pornography use the more likely it is that they will feel depressed.
Solo vs. Partnered Porn Use
Other ways that pornography may contribute to depression include that it is usually a solitary activity. One of the things that can predispose a person to depression is loneliness or lack of social connection. If one is spending considerable time alone consuming pornography (as is the case in compulsive use), it may eclipse spending time with others in social settings, which could create a vulnerability to developing depression.15, 16
In fact, one motivation for leaving the house and finding other people to socialize with is the drive to mate. Our sexual urges are designed to push us out into the social sphere rather than hang out in our pajamas at home surfing the web. Since we can now satisfy our sexual urges at home without having to leave our bedroom it may reduce opportunities to socialize and create relationships, which can have a downstream effect of increasing our risks for lonliness and depression. In addition to its possible relationship to depression, pornography can also be used to distract us from other painful feelings like loneliness, boredom, or anxiety.
Do People With Depression Watch More Porn?
Studies show that 50-90% of all depressed individuals have less interest in sex, so it seems more likely that over-utilization of porn leads to depression instead of the reverse.21, 22 Someone who is truly depressed is less likely to be interested in pornography. However, everyone is unique and for some people mild depression may prompt them to try to use porn as a “pick me up.”
Overall the relationship between non-compulsive pornography usage and depression seems unclear and possibly weak, with the more robust finding being an association between compulsive use and depression. Like sugar, alcohol, or fast food, pornography usage may be something that people need to keep an eye on to avoid entering more troubled waters. Whether you start off depressed and then use more porn, or the other way around, the important thing is to acknowledge when things aren’t going well and consider getting help.
Men vs Women and Porn Use
Gender influences pornography usage, with more males being introduced to porn earlier and using it more frequently.6 Males also use more internet porn than women, and while the majority of porn women consume is internet-based, they also use other forms such as erotica more frequently than men.6 Women are also more likely to engage with pornography alongside a partner compared to males.6
One way that gender can negatively interact with pornography usage is the development of porn-induced erectile dysfunction.17, 18, 19 Erectile dysfunction is associated with depression and has been found to be both a precursor to, and a result of, the disorder.20 For men who use porn compulsively, it may lead to performance issues which can then lead to depression. However, women who use pornography compulsively are not immune to possible negative effects, including higher rates of depression, anxiety, and stress than non-compulsive users.6 This finding was the same for men, indicating that both genders can be negatively impacted by compulsive usage.6
Knowing When You Have a Problem
Your pornography usage may be problematic if you notice that it seems to be associated with:
- Negative emotions such as depression, anxiety, stress, loneliness, guilt, or shame
- You are secretive about your porn usage even with romantic partners or therapists
- You use porn when you really need to be doing other things like work, schoolwork, sleeping or exercise
- You find yourself “needing” to look at more and more extreme sex acts in order to find the same level of sexual excitement
- You are uncomfortable with the types of porn that you find arousing because it conflicts with your values or morals, or the law
- You are male and you have noticed increased incidences of erectile dysfunction as your porn use increases
- You are watching porn in situations where being caught would have negative consequences (like at work, while driving, in a public place, where children could walk in, etc.)
- You find yourself thinking obsessively about porn to the exclusion of thinking about other things like family, work, hobbies, or your friends
- You find yoursel bored during sex with a partner because it does not seem to measure up to what you see in porn videos
- You continue to watch porn after telling yourself that you will stop
- You masturbate to the point of physical injury, and even when you want to stop
How Therapy Can Help
Therapy can help with compulsive behaviors and depression by giving you a safe space to talk about your symptoms. Therapists can help you restructure your thinking, come up with behavior modification plans and stay motivated to make the changes that will lead you to feeling better. The most important thing in getting a good outcome from therapy is “therapeutic fit,” meaning that you get along well with your therapist and feel that the relationship is compatible. It’s important to review several therapists and ask questions so that you can feel confident in your choice.
One simple way to find a therapist is to search an online therapist directory, where you can filter by expertise and insurance coverage. The good news is that therapy is effective and you can expect improvements if you stick with it.23
Treatment for compulsive porn usage often involves periods of refraining from watching porn and sometimes also refraining from masturbation. Online forums can help keep you motivated and accountable and often have inspiring stories from other people who have worked on the same issue. Therapists may suggest 12-step groups that can also help with support, motivation, and accountability. Therapists can also help you find substitutes for compulsive behaviors, like hobbies, exercise, or other self-care activities and new healthy coping mechanisms to manage stress and other negative emotions.
For depression, therapists can help restructure your thinking away from depressive thoughts that can lead to a downward spiral. Your therapist may refer you to a prescriber for medications such as antidepressants that can help support the brain, making your mood more positive and stable.
Final Thoughts
While large-scale scientific studies have not conclusively or repeatedly found links between average porn usage and depression, what matters most is how you feel about your own porn consumption. If you feel you are struggling and that your porn usage could be contributing to (or a symptom of) depression, it’s important to reach out for help. Compulsive behaviors and depression are both serious emotional problems that can overwhelm a person, but help is available, and a therapist can help you work through these difficulties and restore a healthy balance.
For Further Reading
The following are excellent resources to support people working on compulsive sexual behavior:
- Center for Healthy Sex in Los Angeles: About Porn Addiction
- Your Brain on Porn: This is a terrific website full of information and resources about compulsive pornography usage
- Sex Addicts Anonymous (SAA): A free, world-wide 12-step program committed to helping people heal from compulsive sexual behaviors
- Sex and Love Addicts Anonymous (SLAA): A free, world-wide 12-step program committed to helping people heal from compulsive sexual behaviors as well as compulsive relationship behaviors
For resources on overcoming depression, you may want to consider:
- The National Institutes for Mental Health Depression: This website contains information about the causes and symptoms of depression in the general public as well as with speciality groups like postpartum moms, children or the elderly. You can get information on treatments, medications, your eligibility for free medical care through studies, community resources and various support organizations.
- National Suicide Prevention Lifeline – 1-800-273-8255: This suicide hotline is answered 24/7 by trained volunteers who can help guide you in a time of crisis. Depression can be lethal and it is vital to reach out for help if you are starting to feel hopeless. There is help and depression can be treated.
- Substance Abuse and Mental Health Services Administration: SAMHSA includes information on treatment options, help finding providers who treat addiction and mental health issues and a 24-hour hotline for people in mental health or addiction crisis.
Pornography & Depression Infographics
