Pornography is widely accessible, incredibly common, and for many, a private part of their sexual lives. But not everyone feels good about their use. In my work as a Chicago sex therapist, one question I hear often is, "Does porn cause anxiety? How do I know if porn is a problem?" The answer isn’t always straightforward, but it’s an important one to explore, especially if you’re feeling conflicted, overwhelmed, or out of sync with yourself or your relationships.
Let’s talk about what might be happening beneath the surface.
What We Know About Porn and Anxiety
Research shows that porn use doesn’t cause anxiety in everyone. In fact, for many people, occasional use doesn’t create emotional distress at all. However, anxiety can emerge when porn use becomes tied to shame, secrecy, relational conflict, or emotional regulation difficulties.
Some people watch porn and feel fine. Others might feel increasingly anxious, either during or after viewing, especially if they’re using it to cope with difficult emotions like loneliness, sadness, or stress.
Here are a few ways anxiety can show up in relation to porn:
Guilt or shame after watching
Worry about being caught or judged
Escalating use (e.g., needing more extreme content or longer sessions to feel satisfied)
Difficulty stopping, even when the urge to watch gets in the way of other priorities
Fear of how porn may be affecting intimacy or connection with a partner
The anxiety itself may not be caused by porn, but rather by the thoughts, beliefs, or behaviors surrounding its use.
Signs Your Porn Use Might Be Impacting Your Mental Health
Not everyone who watches porn has a problem with it, but some people do feel a lack of control, distress, or discomfort related to their use. If you’re asking yourself whether porn is affecting your well-being, consider the following questions:
Do you feel anxious, irritable, or down after watching porn?
Have you tried to stop or reduce your use and found it difficult?
Do you use porn to avoid dealing with difficult emotions?
Is porn interfering with your sleep, focus, or productivity?
Have you noticed less interest in partnered sex or emotional connection?
Do you keep your use secret from people close to you out of fear or shame?
Answering yes to one or more of these questions doesn’t necessarily mean you’re addicted, but it might be a sign that it’s time to take a closer look.
When Is It a Problem? (And When It’s Not)
There’s no universal standard for “healthy” or “unhealthy” porn use. Context matters. For some people, watching porn occasionally fits comfortably into their lives. For others, it becomes a cycle of avoidance, secrecy, or compulsive behavior.
It’s important to avoid jumping to conclusions like “I’m addicted” or “something is wrong with me.” Instead, the more helpful question is: Is my porn use aligned with my values and goals?
When people feel like their behavior no longer reflects who they want to be or when they feel increasingly anxious, ashamed, or disconnected, that’s usually when therapy can help.
How Therapy Can Help You Explore Your Relationship with Porn
Working with a sex therapist can help you understand why you’re watching porn, how you feel before and after, and what patterns might be worth shifting.
Certified Sex Therapists can help you explore:
The emotional function of porn use (e.g., Is it a coping tool? A habit? A source of fantasy?)
The role of shame and sexual messaging in how you view yourself
Whether anxiety is linked to other aspects of your life such as stress, trauma, or relationships
How to develop healthy coping strategies and regulation tools
How to have a more conscious and intentional sexual relationship with yourself and with others
You don’t need to pathologize your behavior to explore it. In fact, one of the most powerful things you can do is get curious without judgment.
Porn and Relationships
For those in relationships, porn can sometimes become a point of conflict. If your partner is uncomfortable with your use or if you feel disconnected from intimacy or sexual closeness, it can lead to tension, secrecy, or resentment.
Therapy can support individuals and couples in navigating these concerns with empathy and communication. It’s not about blaming, but about understanding the role porn plays and how it intersects with emotional and sexual connection.
Does Porn Cause Anxiety?
Here’s the bottom line: Porn doesn’t cause anxiety on its own. How you relate to it, how you use it, how you feel about it, and what needs it might be meeting can contribute to anxiety.
If you’re feeling distressed, conflicted, or confused about your porn use, you don’t have to figure it out alone. Therapy can help you explore what’s behind the behavior and find a more empowered relationship with your sexuality.
Looking for a sex therapist to talk about porn, anxiety, or intimacy concerns? Our team at Embrace Sexual Wellness specializes in helping people navigate these topics with compassion, curiosity, and evidence-based care. Book a free consultation to get started.
