Name: 如果您每月自慰 10 次或更少，會有什麼後果？ (What Happens if You Masturbate 10 times or Less a Month)
Uploaded: 2025-07-26T18:35:04.000Z
Duration: 6 min 15 s

關係子句

If you are someone who masturbates regularly, you might not think twice about how often it happens, but what if you set a limit?

如果你是一個經常手淫的人，你可能不會考慮手淫的頻率，但如果你設定一個限制呢？

Compared to once a day, that's a massive difference, but does it matter?

與一天一次相比，差別很大，但這有什麼關係嗎？

Are there any benefits or risks to masturbating less, but not quitting altogether?

減少手淫但不完全戒除手淫有什麼好處或風險嗎？

In today's video, we're exploring what happens to your mind and body when you cut down your masturbation habits to 10 times or less a month.

在今天的視頻中，我們將探討當你把手淫習慣減少到每月 10 次或更少時，你的身心會發生什麼變化。

您可能會恢復對多巴胺的敏感性。

Masturbation releases dopamine, a feel-good chemical linked to pleasure, reward, and motivation.

手淫會釋放多巴胺，這是一種感覺良好的化學物質，與快感、獎勵和動力有關。

But if you're overdoing it, especially alongside porn use, your brain can become desensitized.

但如果過度使用，尤其是同時使用色情內容，大腦就會變得麻木不仁。

That means it takes more stimulation to feel the same level of excitement.

這意味著需要更多的刺激才能感受到相同程度的興奮。

By reducing your frequency, research shows you may allow your dopamine system to reset, bringing back motivation, natural joy from everyday activities, and even increased interest in real-life connection.

研究表明，通過降低頻率，您可以讓多巴胺系統復位，重新獲得動力，從日常活動中獲得自然的快樂，甚至增加對現實生活聯繫的興趣。

In a 2021 study published in Frontiers in Psychiatry, researchers found that reduced sexual stimulation may help restore reward sensitivity, especially in those who struggled with compulsive sexual behavior.

在 2021 年發表於《精神病學前沿》的一項研究中，研究人員發現，減少性刺激可能有助於恢復獎賞敏感性，尤其是對那些有強迫性行為的人。

Masturbation can still be healthy, in moderation.

We're not here to say masturbation is bad.

According to Dr. Justin LaMilla, social psychologist and researcher at the Kinsey Institute, moderate masturbation has clear mental and physical health benefits.

社會心理學家、金賽研究所研究員賈斯汀-拉米拉博士認為，適度的手淫對身心健康有明顯的益處。

These include stress relief, improved sleep, and better sexual self-awareness.

其中包括緩解壓力、改善睡眠和提高性自我意識。

Cutting down to 10 times or less a month allows you to enjoy these benefits without tipping into overuse.

每月減少到 10 次或更少，既能享受這些好處，又不會過度使用。

You might reduce symptoms of sexual exhaustion.

Have you ever felt foggy, unmotivated, or even socially withdrawn after masturbating frequently?

你是否曾在頻繁手淫後感到一頭霧水、無精打采，甚至社交退縮？

While science is still catching up, a survey study in the journal Behavioral Addictions linked high-frequently sexual activity with emotional burnout and mental fatigue, especially when done compulsively.

雖然科學仍在不斷進步，但《行為成癮》雜誌上的一項調查研究表明，頻繁的性活動與情感倦怠和精神疲勞有關，尤其是強迫性的性活動。

Reducing your frequency to 10 or fewer sessions a month may help prevent this kind of crash.

將頻率降低到每月 10 次或更少，可能有助於防止這種崩潰。

Some people even report feeling more present, more energized, and less reliant on sex as a stress escape.

有些人甚至表示，他們感覺更有存在感、更有活力，也不那麼依賴性來逃避壓力了。

Improved Focus and Emotional Regulation Limiting masturbation may give your brain more bandwidth.

提高注意力和情緒調節能力 限制手淫可能會給你的大腦帶來更多帶寬。

In a 2020 paper by Imhof and Zimmer, researchers found that those who practiced self-regulation in sexual behavior scored higher in emotional clarity and reported better concentration.

在 Imhof 和 Zimmer 於 2020 年發表的一篇論文中，研究人員發現，那些在性行為中進行自我調節的人在情緒清晰度方面得分更高，並表示注意力更集中。

It's not that masturbation inherently clouds your mind.

這並不是說手淫天生就會矇蔽你的心智。

It's that relying on it as a quick fix for boredom, anxiety, or loneliness might.

這是因為，依靠它來快速解決無聊、焦慮或孤獨的問題，可能會有效果。

When you reduce the frequency, you create space for other, more sustainable ways to regulate your emotions, like journaling, exercise, or social bonding.

當你降低頻率時，你就為其他更持久的調節情緒方式創造了空間，比如寫日記、鍛鍊或社交聯誼。

You Stay Sexually Engaged Without Losing Control

There's a difference between quitting and moderation.

Masturbating less than 10 times a month still keeps your sexual health in check, supporting prostate health in men and pelvic circulation in women.

每月自慰少於 10 次仍能保持性健康，有助於男性的前列腺健康和女性的盆腔循環。

According to a study published in European Urology, regular but not excessive ejaculation may lower prostate cancer risk.

根據發表在《歐洲泌尿學》上的一項研究，定期射精而非過度射精可降低前列腺癌風險。

For women, masturbation can reduce menstrual cramps and improve sleep.

對女性來說，自慰可以減輕痛經，改善睡眠。

So instead of going cold turkey, reducing to a few times a week can be the sweet spot, enough to stay in tune with your body without overindulging.

是以，與其 "一刀切"，不如每週減少幾次，這樣既能與身體保持一致，又不會過度放縱。

Masturbation and Physical Health, Especially for Men

自慰與身體健康，尤其是男性的身體健康

There's also the physical side of masturbation, and it's especially relevant for men.

手淫還有生理方面的問題，尤其與男性有關。

Research from Harvard and published in European Urology found that men who ejaculated at least 21 times a month had lower risks of developing prostate cancer compared to those who ejaculated less frequently.

哈佛大學在《歐洲泌尿學》上發表的研究發現，與射精次數較少的男性相比，每月至少射精 21 次的男性患前列腺癌的風險較低。

This doesn't mean everyone needs to aim for that number, but it does suggest that very low ejaculation frequency might not be ideal for long-term prostate health.

這並不意味著每個人都需要以這個數字為目標，但它確實表明，射精頻率非常低可能不是前列腺長期健康的理想選擇。

That said, this study focused on middle-aged men and relied on self-reported data.

儘管如此，這項研究的重點是中年男性，並依賴於自我報告的數據。

So while the correlation is compelling, it's not a prescription.

是以，雖然相關性很有說服力，但這並不是處方。

For people with specific health conditions like chronic pelvic pain, prostateitis, or even erectile dysfunction, doctors often recommend regular ejaculation as a way to improve blood flow and reduce inflammation.

對於患有慢性盆腔疼痛、前列腺炎甚至勃起功能障礙等特殊疾病的人，醫生通常會建議定期射精，以此來改善血流和減輕發炎。

If you're dealing with one of these issues, limiting yourself to fewer than 10 times a month might not be right for your body.

如果您有這些問題之一，限制自己每月少於 10 次可能不適合您的身體。

Masturbation isn't just beneficial for men.

For women, it can play a valuable role in both physical and emotional wellness.

對於女性來說，它在身體和情感健康方面都能發揮重要作用。

According to Dr. Lauren Stryker, a clinical professor of obstetrics and gynecology, regular masturbation can improve blood circulation to the pelvic region, strengthen pelvic floor muscles, reduce menstrual cramps, help with menopause-related vaginal dryness, improve sleep and lower stress.

根據婦產科臨床教授勞倫-斯特賴克博士（Dr. Lauren Stryker）的說法，定期自慰可以改善骨盆區域的血液循環，增強骨盆底肌肉，減少痛經，幫助緩解與更年期有關的陰道乾澀，改善睡眠和減輕壓力。

There's also a strong connection to better emotional awareness and body confidence.

這與更好的情緒意識和身體自信也有很大關係。

Most importantly, regular self-pleasure helps many women connect to their bodies, understand their own desires, and improve communication in partnered sex.

最重要的是，定期進行自我愉悅有助於許多女性與自己的身體建立聯繫，瞭解自己的慾望，並改善伴侶間的性交流。

If you're cutting back, it's worth checking in with your body.

如果您要減少攝入量，不妨先了解一下自己的身體狀況。

Some months, you may need more, not less.

有些月份，您可能需要更多，而不是更少。

But it's still about how and why you masturbate.

但這仍然與你自慰的方式和原因有關。

The number alone, 10 or less, isn't the whole story.

光是數字，10 或更少，並不是故事的全部。

If you're using porn every time, or if masturbation becomes a way to avoid emotional discomfort, reducing the frequency might not be enough.

如果你每次都看色情片，或者自慰成了避免情緒不適的一種方式，那麼減少次數可能還不夠。

Experts like Dr. Alexandra Tadahakis emphasize that intentionality matters.

亞歷山德拉-塔達哈基斯博士等專家強調，用心很重要。

Mindful masturbation, without excessive porn, guilt, or dissociation, can be part of a healthy sexual life.

在沒有過度色情、內疚或解離的情況下，有意識地自慰可以成為健康性生活的一部分。

So ask yourself this, am I doing this to connect with myself or to escape something?

那麼問問自己，我這樣做是為了與自己溝通，還是為了逃避什麼？

So what happens if you only masturbate 10 times or less a month?

那麼，如果你一個月隻手淫 10 次或更少，會發生什麼呢？

You may notice more motivation, less brain fog, and a clearer sense of control over your impulses.

你可能會注意到，你的動力更強了，腦霧更少了，對沖動的控制感也更清晰了。

You'll likely still get the benefits of sexual release without the emotional hangover that can come with overuse.

你仍然可以獲得性釋放的好處，而不會因為過度使用而產生情緒上的困擾。

What matters most is how you feel mentally, emotionally, and physically.

最重要的是你在精神、情感和身體上的感受。

If you found this helpful, leave a like and subscribe to Psych2Go.

如果您覺得這篇文章對您有幫助，請留下贊並訂閱 Psych2Go。

Let us know in the comments, would you take a quiz on figuring out if your masturbation habits are healthy or harmful?

請在評論中告訴我們，您是否願意接受一項測試，以瞭解自己的手淫習慣是健康的還是有害的？

We're considering creating an interactive follow-up quiz to help you reflect on your habits privately, and learn something valuable in the process.

我們正在考慮製作一個互動式後續測驗，以幫助您私下反思自己的習慣，並在這一過程中學到一些有價值的東西。

Until next time, take care of yourself, Psych2Goers.

下次再見，保重身體，Psych2Goers。