Pornography & Depression: Exploring the Connection

Does Porn Cause Depression?

Asking is porn bad for you or if it causes depression is too simplistic. 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’s out of alignment with your 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.

Cognitive Dissonance

If we can’t 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.

Context Matters

If someone 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 porn addiction. Those situations can lead to depression. It’s unclear if porn use that doesn’t fall into those categories is likely to lead to mental health issues.

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

One 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 In this study, as self-identified compulsive pornography usage increased, so did 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

It’s unclear whether 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 one’s 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’s possible these people struggled with depression symptoms 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 vs. 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 Some researchers argue that no one is actually addicted to pornography 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. Since we can 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 depression.

In addition to its possible relationship to depression, pornography can also be used to distract us from 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.^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 & 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 vs. women, and while the majority of porn that 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 of porn, 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, secretiveness, or compulsion.

Here are signs that you may have a porn problem:

• Negative emotions such as depression, anxiety, stress, loneliness, guilt, or shame
• You are secretive about your porn usage, even with romantic partners or therapists (see ”Is Watching Porn Cheating”)
• You use porn when you 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, 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 yourself 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 after telling yourself that you will figure out how to how to stop watching porn
• You masturbate to the point of physical injury, and even when you want to stop (masturbation addiction)

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.

Treatment for Compulsive Porn USe

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.

Treatment for Depression

Depression therapy 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.

Finding a Therapist

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

Final Thoughts on Pornography & Depression

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 consumption. If you are struggling and your porn usage could be contributing to (or a symptom of) depression, it’s important to reach out for help.