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The verdict is in and has been for a while now: porn is addictive and it can seriously harm your brain. Extended dopamine release, new neural pathways, frontal lobe shrinkage, the whole nine yards. But what does that mean for you? How does that effect how you see your life and the world around you?

Many people are affected by depression, anxiety, lethargy, and a blend of insecurities. The combination of the graphic and exaggerated nature of pornography, the falsified representation of beauty and sex, and the unsustainable highs start to work their way into our self-view very quickly. This is what Fortifiers deal with daily, the current we swim against.

So what can we do about it? Here are three simple tricks that can help you keep your head above water.

Stay Positive

This is so simple and very effective. Many addicts are working against years of “failure” that they feel only proves that they aren’t strong enough to beat their struggle. Looking back on our past mistakes with the wrong mindset will always make us feel helpless and hopeless. Realize that we can only combat the now and that we have no control over the past. Let’s give ourselves the chance to be enough.

Cut out every word in your vocabulary that puts you down. In the moments when you feel blue, tell yourself about your victories and focus on the strength you do have. Say it out loud if you have to. Some people even use a fake accent to motivate themselves. No joke, it lightens the mood almost instantly and shakes off the clouds. Dust off that old Scottish accent and give it a try.

Stay Busy

We talk about this one a lot but it matters. Plan out your days so you always have something to do. Even your downtime should be filled with relaxing hobbies that won’t leave you feeling bored or restless. When you are bored, try to limit your screen time. Be social, active, or creative. Successful Fortifiers learn to have an arsenal of activities that they can choose from at any given moment.

Stay Centered

There is a type of meditation called mindfulness. It is the act of using focus and breathing to center yourself in the now. Just the act of deep, controlled breathing has been proven to promote relaxation, lower stress levels and release healthy doses of dopamine. If you are feeling scattered, this can be exactly what you need to get back on track. If you like the results you get and want to be a real zen master, you can find plenty of guided meditations on Youtube or sites like http://marc.ucla.edu/.

These three simple tools can make a big difference. They may seem too easy to truly make a difference but don’t knock it ‘til you try it. Each one can be a step out of the addiction cycle and keep you on the path to recovery.