3 Evidence-Based Strategies to Beat Porn Cravings

What do you do when porn cravings hit hard?

In this episode, Caleb explains three evidence-based strategies that can help anyone facing withdrawal symptoms in pornography recovery. These tools are designed to break the cycle of urges, reduce shame, and guide you toward real connection instead of isolation.

You’ll learn the Notice and Name technique — a way to identify the emotions underneath your cravings. You’ll discover how to use a Pattern Interrupt to shift your brain away from old addictive pathways. And you’ll hear why the Reach Out action is one of the most powerful tools for breaking free from secrecy and building the support you need.

These simple, practical steps act like “first aid” for cravings. They give you short-term relief, but they also point toward the deeper treatment protocol needed for long-term sobriety. If you’re ready to move past pornography withdrawal and rebuild your life with clarity, connection, and motivation, this episode shows you where to begin.
 
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EPISODE TIMESTAMPS:
 
00:00 - Intro
00:40 – Strategy 1: Notice and Name your emotions
02:20 – How emotional awareness breaks the cycle of urges
03:15 – Strategy 2: Pattern Interrupt to change your brain’s pathway
05:00 – Practical ideas to shift your physical and mental state
06:00 – Strategy 3: Reach Out to break isolation
07:00 – Building connection and support for long-term sobriety
 
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