In today's digital age, access to explicit content has become easier than ever.

在當今的數位時代，存取露骨內容變得比以往任何時候都容易。

Many of you related to the porn addiction video we posted a while ago, which is why we created this video to help those who are struggling with porn addiction.

你們許多人都對我們不久前發布的謎片成癮影片有同感，這就是為什麼我們製作這個影片來幫助那些與謎片成癮作鬥爭的人。

If you find yourself wanting to break free from this habit and regain control over your time and emotions, here are five simple practical tips to help you stop watching porn.

如果你發現自己想擺脫這種習慣並重新控制自己的時間和情緒，這裡有五個簡單實用的技巧可以幫助你停止觀看謎片。

Fortify your defenses.

加強你的防禦。

You're scrolling through your phone, just trying to relax or catch up on the latest updates.

你正在滑手機，只是想放鬆或了解最新動態。

Suddenly a sexual advertisement appears, and before you know it, you're heading down that all too familiar path.

突然出現了一個性廣告，在你意識到之前，你就走上了那條再熟悉不過的道路。

Want to kick that habit?

想改掉這個習慣？

Expert psychologists say that a good place to start is by knowing what sets it off in the first place.

心理專家說，首先要知道是什麼引起它，這才是一個好的開始。

Once you can recognize the patterns that lead you down this road, you can start thinking of ways to break the cycle.

一旦你意識到引導你走上這條路的模式，你就可以開始思考打破這個循環的方法。

It's all about being proactive rather than reactive.

關鍵是要積極主動，而不是被動應付。

For instance, if you're bored or lonely, you can join clubs that are related to your hobbies to connect with people.

例如，如果你感到無聊或孤獨，可以參加與自己愛好相關的俱樂部，與人交流。

Are you enjoying this video? Don't forget that we have more videos like this on our channel.

你喜歡這部影片嗎？別忘了，我們的頻道上還有更多類似的影片喔。

Habit swap.

習慣互換。

We get it. Reaching for your phone is tempting, but what if instead you grabbed a book or went for a run, swap out the habit with something positive?

我們懂。 伸手去拿手機很誘人，但如果你抓起一本書或去跑步，用一些正面的東西來改變這個習慣呢？

According to Doctor Judson Brewer, an addiction psychiatrist, consciously replacing a not so great habit with a healthier one can rewire your brain, reinforcing positive behavior.

成癮精神科醫師賈德森布魯爾博士表示，有意識地用更健康的習慣取代不太好的習慣可以重塑你的大腦，強化正向的行為。

It's not just a simple switch.

這不僅僅是一個簡單的開關。

It's like telling your brain, "Hey, there's a better way to do this."

這就好比告訴你的大腦：「嘿，還有更好的辦法。」

Choose an activity that gives you a sense of achievement like reading or cooking.

選擇一項能給你帶來成就感的活動，比如閱讀或烹飪。

Over time, these new habits can be just as satisfying as the old ones.

隨著時間過去，這些新習慣和舊習慣一樣能讓人感到滿足。

Bind your people.

與他人建立聯繫。

Ever feel alone in the battle against porn addiction?

在與謎片成癮的鬥爭中感到孤獨嗎？

It's common to fear judgment, but seeking connection is crucial.

害怕被評判是很常見的，但尋求聯繫是至關重要的。

Engaging in social activities offers distractions from porn, and according to author and expert Johann Hari, the opposite of addiction isn't sobriety, but connection.

參與社交活動會分散人們對色謎片的注意力，根據作家兼專家約翰·哈里的說法，成癮的反面不是清醒，而是聯繫。

It flips the script on how we usually think about overcoming addiction.

它顛覆了我們通常如何看待克服成癮的想法。

It's not just about abstaining from something, it's about filling that void with something meaningful.

這不僅僅是放棄某些東西，而是用有意義的東西填補空白。

So build a support network for yourself that can give you both a sense of belonging and accountability.

為自己建立一個支持網絡，既能讓自己有歸屬感，又能讓自己有責任感。

Reaching out to friends or joining a support group can be uplifting during tough times.

與朋友聯繫或加入一個支持小組在艱難時期能讓人振奮。

Remember, you're not alone.

記住，你並不孤單。

Map the path.

繪製路徑。

Do you measure your progress on the path to change?

你是否衡量過自己在變革道路上取得的進展？

According to experts like psychologist Roy Baumeister, you should.

心理學家羅伊‧鮑邁斯特等專家認為，你應該這麼做。

Actually seeing your progress builds belief in your ability to change.

實際看到自己的進步會增強人們對自己改變能力的信心。

Imagine the satisfaction of marking each successful day on your calendar.

想像一下在日曆上標記每個成功的日子的滿足感。

A tangible record of your triumphs in avoiding porn.

記錄你在避免看謎片方面所取得的成功。

It's not just you giving yourself a pat on the back but a celebration of the milestones on your journey to positive change.

這不僅僅是你對自己的鼓勵，也是對你積極改變歷程中里程碑的慶祝。

You can even take it a step further by documenting challenges and inspirations in a journal or using apps with reminders.

你甚至可以更進一步，在日記中記錄挑戰和靈感，或使用帶有提醒功能的應用程式。

Ask for help.

尋求幫助。

Are you feeling frustrated because it seems like you've tried everything already and nothing's worked?

你是否感到沮喪，因為你似乎已經嘗試了所有方法，但都沒有效果。

The constant cycle of trying and relapsing can be frustrating.

不斷嘗試和復發的循環會讓人感到沮喪。

It's like one step forward and two steps back. The urge to open the porn site just comes back, sometimes even stronger.

就好像前進一步，後退兩步。 打開色情網站的衝動又回來了，有時甚至更強烈。

Doctor Paula Hall, a sexual and relationship psychotherapist suggests seeking expert advice. Talking to a professional can offer personalized strategies and insights tailored just for you.

性與關係心理治療師保拉霍爾醫師建議尋求專家建議。 與專業人士交談可以提供專為你量身定制的個人化策略和見解。

Everyone is unique and the therapist can help you understand what's wrong on a deeper level.

每個人都是獨一無二的，治療師可以幫助你從更深層次瞭解問題所在。

Find specialists in addiction or sexual health and reach out. Expert guidance might just be what you need to finally break the cycle and kick this hat for good.

尋找成癮或性健康方面的專家並伸出援手。 專家的指導可能正是你最終打破循環並永遠擺脫這頂帽子所需要的。

You've got this.

你可以的。

Breaking the habit of watching porn is the personal journey that requires commitment, self-reflection and support.

改掉觀看謎片的習慣是一個需要承諾、自我反省和支持的個人旅程。

By following these five simple ways, you can take proactive steps towards reclaiming control over your life and building more fulfilling connections with yourself and others.

透過遵循這五種簡單的方法，你可以採取積極主動的措施來重新掌控自己的生活，並與自己和他人建立更充實的聯繫。

So how are you going to use these tips in your daily life?

那麼，你打算如何在日常生活中運用這些技巧呢？

You got any other tricks that helped you stop bad habits that you wanna talk about?

你還有什麼其他幫助你戒掉壞習慣的竅門想說說嗎？

Let us know in the comments down below and if you're interested in learning more, click here to watch.

如果你想了解更多資訊，請點擊此處觀看。