i need therapy

This shit is so fucking terrible man idk what to say. Its fucking me up so bad im sorry. I dont feel like a good person anymore. i cant lower my gaze. porn has ruined my mind. I often have dirty thoughts and I wish i could stop that. i have been addicted to porn for years and it only gets worse. im not doing in person therapy im ashamed. does anyone know anything i can do online?

i can be in the middle of gaming, working out literally anything and I'll watch porn and then start fapping