Identify and avoid triggers that increase arousal
Limit exposure to sexual content, including pornography and erotic media
Reduce time spent alone in high-risk situations
Keep a structured daily routine with planned activities
Increase physical exercise and general activity
Prioritize adequate sleep
Practice stress-reduction techniques such as meditation or deep breathing
Avoid alcohol and recreational drugs
Redirect attention to work, hobbies, or social activities
Use internet and app filters to block triggering content
Set clear personal boundaries and rules for yourself
Delay acting on urges and let them pass
Seek support from a therapist or counselor
Discuss medication options with a healthcare professional if needed
Address underlying issues such as anxiety, depression, or compulsive behavior