Name: 自慰正在扼殺你的動力嗎？心理學解析！ (Is Masturbation Killing Your Motivation? Psychology Explained)
Uploaded: 2025-11-13T18:31:19.000Z
Duration: 6 min 55 s

Have you ever felt like a harmless habit is starting to control you?

你有沒有覺得一個無傷大雅的習慣，開始有點失控了？

程度副詞

Unlike other addictions, society rarely treats masturbation addictions as a genuine health concern.

跟其他的成癮症不一樣，社會很少把自慰的成癮症當成是真正的健康問題。

轉承詞

Instead, it's often moralized, dismissed, or reduced to a joke.

反而常常被道德化、被忽略，或是被當成笑話。

This leaves many people who are struggling feeling isolated, judged, guilty, and even unworthy of help.

這讓許多正在掙扎的人，感到孤單、被評判、內疚，甚至覺得自己不值得幫助。

All because of the shame, silence, and misunderstanding wrapped around it.

這一切都因為圍繞著它的羞恥感、沉默和誤解。

At Psych2Go our mission has always been to create a safe space where people facing complex or even what's deemed taboo struggles can feel seen and less alone.

在 Psych2Go，我們的使命一直都是創造一個安全的空間，讓面臨複雜甚至被認為是禁忌困擾的人，能夠被看見、不那麼孤單。

We know these topics aren't always easy to talk about, and they're rarely embraced out in the open.

我們知道這些話題不總是那麼容易談論，而且很少能在公開場合被接受。

But if this one resonates with you, just know you are not the only one.

但如果這讓你很有共鳴，請知道你不是唯一一個。

We also recently created a video exploring what happens when you masturbate too much, and

我們最近也做了一支影片，探討過度自慰會發生什麼事，

If you'd like to check it out, let's take a look at how reducing or quitting masturbation, especially when it feels compulsive, can affect your mood, motivation and focus.

如果你想看看，那我們就來聊聊，減少或停止自慰，特別是當它感覺強迫性的時候，會怎麼影響你的情緒、積極性和專注力。

When a habit becomes a coping mechanism Masturbation is natural.

當一個習慣變成應對機制 自慰是自然的。

But when it becomes your go to for emotional relief for stress, loneliness, boredom or anxiety, it can start replacing healthier coping strategies.

但當它變成你處理壓力、孤獨感、無聊或焦慮時的情緒舒緩方式，它就可能取代更健康的應對策略。

Trish Lee 博士，一位認知神經科學家兼教育者，解釋說，當自慰被持續用來進行情緒調節時，它就會劫持大腦的獎勵中心。

Trish Lee, a cognitive neuroscientist and educator, explains, when masturbation is used consistently for emotional regulation, it hijacks the brain's reward center.

你會停止傾聽你的身體，開始追逐多巴胺的刺激。

You stop listening to your body and start chasing a dopamine fix.

長時間下來，這可能導致一個循環，你不是因為想自慰，

Over time, this can lead to a loop where you're not masturbating because you want to, but

而是因為需要感覺好一點才去做。

And that's where the brain starts to change.

Number two what's actually happening in your brain?

第二點，你的大腦裡到底發生了什麼事？

Each time you orgasm, your brain gets a surge of dopamine, the neurotransmitter that makes you feel rewarded and motivated.

每次你達到性高潮，大腦就會湧現多巴胺，這種神經傳導物質讓你感覺獲得獎勵且積極。

But if you stimulate that circuit too frequently, the brain adapts by down regulating dopamine receptors, meaning it takes more stimulation to feel the same reward.

但如果你過於頻繁地刺激這個迴路，大腦會透過下調多巴胺受體來適應，這意味著需要更多刺激才能感受到相同的獎勵。

This can make it harder to regulate urges, places, plan tasks, and focus even outside of sexual behavior.

這會讓你更難調節衝動、安排事情、規劃任務，甚至在非性行為方面也難以專注。

It's not that masturbation is bad, it's that repetition and over stimulization equals a hijacked reward system.

並不是說自慰不好，而是重複和過度刺激等於劫持了獎勵系統。

3 the first week withdrawal or reset so what happens when you stop?

第三週，戒斷或重置，所以當你停止時會發生什麼？

In the first few days, it's common to feel restless, irritable, distracted, even more drawn to fantasy or urges.

在最初幾天，感到煩躁不安、易怒、分心，甚至更傾向於幻想或衝動是很常見的。

This isn't a sign of failure it's your brain rebalancing.

這不是失敗的跡象，而是你的大腦正在重新平衡。

Paula hall, who specializes in compulsive Sexual Behavior explains that withdrawal symptoms are less about the body and more about the nervous system's reaction to losing a coping mechanism.

性行為強迫症專家 Paula Hall 解釋，戒斷症狀更多是神經系統失去應對機制後的反應，而非身體上的。

It's actually a doorway the space where healing begins.

這其實是一扇門，是療癒開始的空間。

情緒從短暫麻木到長期穩定 戒斷一個令人驚喜的好處是，你會更瞭解自己的情緒狀態。

Mood from short term Numbness to long term Stability A surprising benefit of quitting is a greater awareness of your emotional state.

當自慰被用來逃避感覺時，停止自慰會創造一個停頓，一個可以與不適、無聊或悲傷共處的時刻，而不是麻痺它們。

When masturbation is used to avoid feelings, stopping creates a pause, a moment to sit with discomfort, boredom or sadness rather than numbing them.

一開始可能會覺得很難，但隨著時間推移，這能帶來更穩定的情緒。

This might feel hard at first, but it can lead to a more stable mood over time.

你不再會在短暫的舒緩和性高潮後的低落之間搖擺，而是開始以更具韌性的方式調節情緒，例如寫日記、運動，或只是深呼吸來緩解緊張。

Instead of swinging between short term relief and post orgasmic crashes, you begin to regulate emotions in more resilient ways like journaling exercise or simply breathing through tension.

你可能會開始注意到情緒不再那麼平淡，更能活在當下，並且在不需要刺激的情況下，有更強的能力來自我安撫。

You might start to notice less emotional flatness, more present moment awareness, a stronger ability to self soothe without needing stimulation.

Motivation Dopamine starts working with you again Quitting masturbation, especially compulsive patterns, can unlock natural motivation.

多巴胺開始重新為你工作。停止自慰，特別是強迫性的模式，能釋放你的天生動力。

When you stop flooding your brain with dopamine from sexual stimulation, your reward system starts becoming more sensitive again.

當你停止用性刺激轟炸大腦的多巴胺時，你的獎勵系統會重新變得更敏感。

Dr. Anna Lemke, author of Dopamine Nation, calls this dopamine balance.

《多巴胺國家》的作者 Anna Lemke 醫師稱之為多巴胺平衡。

She says, when we reset the brain's reward pathway, even small accomplishments start to feel deeply satisfying again.

她說，當我們重置大腦的獎勵迴路，即使是小小的成就也會再次讓你感到非常滿足。

This means you start looking forward to progress, not just pleasure.

這表示你開始期待進步，而不只是享樂。

Completing tasks gives you a buzz, the good kind.

完成任務會讓你感到振奮，是那種好的感覺。

You're more likely to chase meaningful goals, not just short term highs.

你更有可能追求有意義的目標，而不只是短暫的快感。

Number 6 Focus sharpening the mind by removing distraction.

第六點，透過移除幹擾來專注，讓心靈更敏銳。

Frequent masturbation, especially when paired with pleasure porn, trains your brain to seek instant gratification and constant novelty.

頻繁的自慰，特別是搭配情色影片，會訓練你的大腦去追求即時滿足和不斷的新鮮感。

This makes it harder to concentrate on long term tasks that require patience or deep thought.

這會讓你更難專注於需要耐心或深入思考的長期任務。

But when you remove that cycle, something interesting happens.

但當你打破這個循環時，有趣的事情就會發生。

Your prefrontal cortex, the part of the brain responsible for focus, decision making and impulse control, starts to rebuild.

你的前額葉皮質，也就是負責專注、決策和衝動控制的大腦區域，會開始重建。

People who take breaks often report better concentration, improved memory, fewer urges to multitask, more time and energy to pursue creative or personal growth.

經常休息的人會回報說專注力更好、記憶力改善、減少多工處理的衝動，並且有更多時間和精力去追求創意或個人成長。

This is not just anecdotal brain imaging studies show that dopamine recalibration improves executive functioning, which is core to focus and productivity.

這不只是傳聞，腦部掃描研究顯示，多巴胺的重新校準能改善執行功能，這對專注力和生產力至關重要。

This isn't about swearing off pleasure or labeling masturbation as bad.

這不是要你從此斷絕享樂，也不是要把自慰道德化。

It's about understanding when a habit has stopped serving you and building the space to reconnect with your body, your values and your mental clarity.

而是要了解習慣何時不再對你有益，並為你重新連結身體、價值觀和心靈清晰度創造空間。

Even a short break like 7 or 14 days can give you powerful insights into what you really need?

即使是短暫的七天或十四天休息，也能讓你深刻體會到自己真正需要的是什麼？

Weak for struggling, you're strong for being curious.

掙扎並不代表軟弱，保持好奇心才顯得堅強。

So is quitting from addiction the answer?

所以，戒除成癮症是唯一的答案嗎？

But more importantly, listen to your body.

但更重要的是，傾聽你的身體。

Your body, your mind, and your emotions will often tell you more than any outside advice.

你的身體、你的心靈和你的情緒，常常比任何外來的建議更能告訴你真相。

If the habit feels impulsive, exhausting, or isolating, maybe it's time to take a break.

如果這個習慣讓你覺得強迫性的、精疲力竭的，或是讓你感到孤獨，也許是時候暫停一下了。

Not as a punishment, but as a way to reconnect with yourself.

不是作為懲罰，而是作為一種重新連結自己的方式。

Because sometimes what looks like a habit is really an attempt to soothe something deeper.

因為有時候，看似一個習慣，其實是試圖舒緩更深層的東西。

And simply becoming aware of that, that's already a powerful first step.

光是意識到這一點，就已經是強而有力的第一步了。

Thanks for exploring this with honesty and openness.

謝謝你帶著誠實和開放的心來探索這一切。

Take care of your mind and be kind to yourself.

好好照顧你的心靈，對自己溫柔一點。