5–8 minutes · Data over humiliation

Post-slip debrief

A short companion for adult women (18+) after compulsive or hard-to-steer porn use—when you want to learn without a courtroom. Local checkboxes only. Nothing is saved or sent.

Education & self-reflection—not therapy, not a medical device, not a cure.

If you are unsafe: stop this page. Contact local emergency services. Finder: iasp.info/suicidalthoughts.

Still mid-spike? Use urge bridge, body reset, or phone gap first. Want the gentler hour protocol? Open aftercare. This page is for a brief review when the wave has softened.

1) Safety & body basics

Biology before analysis. Tick what you’ve done or will do soon:

Water or a simple snack Wash face / shower / bathroom Clothes that feel less charged Brief rest or lights a little lower

2) One non-shame sentence

Not a verdict. Borrow if needed: “Something hard happened. I am still worthy of care while I learn.”

Said or wrote one kind line (even if I don’t fully believe it yet)

3) Facts, not prosecution

Private words are enough. No graphic detail required.

Rough time / duration noted Setup named (alone · scrolling · night screen · leftover conflict · other) Intensity before (0–10) and after (emotional hangover) noted—or skipped for now

4) What the hour before looked like

Guessing is allowed. Tick any that fit:

Sleep / hunger / substances in the mix Loneliness, boredom, anxiety, flatness, or restlessness Autopilot / habit with no big feeling One body cue noticed in hindsight (jaw, chest, legs, hands…)

5) Need underneath (best guess)

Part of you may have been trying to get:

Escape / numbness Comfort / soothing Novelty / arousal Connection hunger / loneliness relief Anxiety downshift / rest / “I earned this” Other (name privately in one word)

6) What helped / what accelerated

Any delay or urge-surf step that worked even briefly One accelerator named (e.g. phone in bed, tab already open) One reversible environment tweak for later today/tonight

7) Continue—no day-zero theatre

A slip does not erase yesterday’s data. Choose continuity over humiliation rituals.

No all-night penance No degrading self-talk as “motivation” One boring next ten chosen (shower, dish, walk, sleep hygiene) Optional map line saved for the free Mini Urge Map

When you’re done

Return to ordinary care. If shame starts a second spiral, reopen aftercare or the urge bridge. For returning to the ordinary calendar, try the day continues. For a quieter week shape, try 7 quiet days. For open hours later, try Sunday soft start · midday · evening.

Free Mini Urge Map Aftercare hour 7 quiet days

Disclaimer

Adults 18+ only. Steady Ground is for educational and self-reflection purposes. It is not psychotherapy, counselling, a medical device, a crisis service, or a substitute for licensed care. It does not diagnose, treat, or cure any condition.

Crisis: local emergency services · iasp.info/suicidalthoughts.