A Guide to Self-Control Subject: Steps in Overcoming Masterbation Excerpt from a Mormon missionary guide, circa 1970: Steps in Overcoming Masterbation, Mark E. Petersen 1. Never touch the intimate parts of your body except during normal toilet processes. 2. If you are associated with other persons having this same problem, YOU MUST BREAK OFF THEIR FRIENDSHIP. Never associate with other people having the same weakness. Don't suppose that two of you will quit together, you never will. You must get away from people of that kind. Just to be in their presence will keep your problem foremost in your mind. The problem must be taken OUT OF YOUR MIND for that is where it really exists. Your mind must be on other and more wholesome things. 3. When in bed, if that is where you have your problem for the most part, dress yourself for the night so securely that you cannot easily touch your vital parts, and so that it would be difficult and time consuming for you to remove those clothes. By the time you started to remove protective clothing you would have sufficiently controlled your thinking that the temptation would leave you. 4. If the temptation seems overpowering while you are in bed, GET OUT OF BED AND GO INTO THE KITCHEN AND FIX YOURSELF A SNACK, even if it is in the middle of the night, and even if you are not hungry, and despite your fears of gaining weight. The purpose behind this suggestion is that you GET YOUR MIND ON SOMETHING ELSE. You are the subject of your thoughts, so to speak. 5. Never read pornographic material. Never read about your problem. Keep it out of mind. Remember -- "First a thought, then an act." The thought pattern must be changed. You must not allow this problem to remain in your mind. When you accomplish that, you soon will be free of the act. 6. Pray. But when you pray, don't pray about this problem, for that will tend to keep [it] in your mind more than ever. Pray for faith, pray for understanding of the Scriptures, pray for the Missionaries, the General Authorities, your friends, your families, BUT KEEP THE PROBLEM OUT OF YOUR MIND BY NOT MENTIONING IT EVER -- NOT IN CONVERSATION WITH OTHERS, NOT IN YOUR PRAYERS. KEEP IT _OUT_ of your mind! 7. Be outgoing and friendly. Force yourself to be with others and learn to enjoy working and talking to them. Use principles of developing friendships found in books such as _How to Win Friends and Influence People_ by Dale Carnegie. 8. Make a pocket calendar for a month on a small card. Carry it with you, but show it to no one. If you have a lapse of self control, color the day black. Your goal will be to have _no black days_. The calendar becomes a strong visual reminder of self control and should be looked at when you are tempted to add another black day. Keep your calendar up until you have at least three clear months. 9. In the field of psychotherapy there is a very effective technique called _aversion therapy_. When we associate or think of something very distasteful with something which has been pleasurable, but undesirable, the distasteful thought and feeling will begin to cancel out that which was pleasurable. If you associate something very distasteful with your loss of self-control it will help you to stop the act. For example, if you are tempted to masturbate, think of having to bathe in a tub of worms, and eat several of them as you do the act. 10. Keep your bladder empty. Refrain from drinking large amounts of fluids before retiring. 11. Reduce the amount of spices and condiments in your food. Eat as lightly as possible at night. 12. Avoid people, situations, pictures or reading materials that might create sexual excitement. 13. It is sometimes helpful to have a physical object to use in overcoming this problem. A Book of Mormon, firmly held in hand, even in bed at night has proven helpful in extreme cases. 14. In very severe cases it may be necessary to tie a hand to the bed frame with a tie in order that the habit of masturbating in a semi-sleep condition can be broken. 15. Do not let yourself return to any past habit or attitude patterns which were part of your problem. Satan Never Gives Up. Be calmly and confidently on guard. Keep a positive mental attitude. You can win this fight! The joy and strength you will feel when you do will give your whole life a radiant and spiritual glow of satisfaction and fulfillment. --