Identify triggers and avoid them when possible
Keep your mind occupied with work, study, exercise, or hobbies
Get enough sleep and maintain a regular routine
Reduce exposure to sexual content online, in media, and social media
Practice mindfulness by noticing the thought and letting it pass
Redirect your attention immediately to a planned task
Exercise regularly to release energy and reduce intrusive thoughts
Spend time with friends, family, or in public settings
Limit idle time, boredom, and isolation
Use deep breathing or grounding techniques when thoughts become intense
Set clear personal boundaries for what you watch, read, and do
Avoid substances that lower self-control
If the thoughts feel obsessive or distressing, talk to a mental health professional