How you deal with the urge to watch p and masturbate, people on the internet say to not stay home, don't stay alone but i don't have that many friends and i am not a fun guy to hang with so i find myself at the end alone home with the thought of it.
Work on finding friends to hang out with , fill the down time with calling the friends you do have and making plans to go outside . Strengthen bonds with family . Just distract yourself
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Find a hobby/ play video games. Anything to take your mind away. Working out everytime u get an urge is good too