Despite how open we are becoming about sex, many men still experience performance anxiety when it comes to having sexual intercourse. It can lead to a slight dip in penis sensitivity to avoiding sex altogether. And although men may experience performance anxiety more often than women, the latter can also suffer from this condition.
Have you or your partner had difficulty getting down or up to some good, satisfying sex? Not sure where to turn?
Don’t worry! Here’s an in-depth look at everything you need to know about overcoming sexual performance anxiety.
Identifying the Causes of Sexual Performance Anxiety
Understanding the causes of sexual performance anxiety can be the first step toward overcoming it. It can have a variety of reasons. It includes:
Low Self-Esteem
Low self-esteem can contribute to this anxiety, making overcoming it even more challenging. If a person does not feel good about themselves, their body image, or who they are, it can cause them to doubt their abilities or worth in the bedroom.
Lack of Sexual Experience
The lack of sexual experience can often make people feel overwhelmed regarding intimacy. Having anxiety and a lack of knowledge can create a dangerous cycle. They may avoid intimacy because it increases stress, distress, and frustration.
Pressure to Perform
It can involve feeling pressure to perform perfectly and worrying that something might go wrong. It can also include having general anxiety about your own body and capabilities.
Relationship Issues
It can be challenging for couples to understand and process the anxiety, creating tension and resentment if not dealt with properly. The pressure can cause people to withdraw from intimacy and connection, increasing stress and mistrust between partners.
Hormonal Imbalances
A hormonal imbalance can interfere with the body’s natural ability to function normally by decreasing libido, level of arousal, and the ability to achieve and maintain an erection. It can leave an individual with reduced self-confidence and increased stress levels, which can cause even more of a decline in libido.
Past Trauma
Sexual trauma can have a devastating effect on mental, emotional, and physical well-being. It can include a traumatic sexual experience or a severe lack of knowledge about physical pleasure. It can be challenging for survivors to move forward and engage in healthy, intimate relationships.
Unbalanced Diet
Performance anxiety is a prevalent issue and can severely impact one’s sexual health and overall well-being. An unbalanced diet can often be the underlying cause of this. The nutrients and vitamins one needs for normal sexual functioning may not be present.
A poor diet can cause fatigue, brain fog, and low libido. All of which can contribute to performance anxiety.
Lack of Exercise
Lack of exercise can be an essential factor in how well an individual can perform. Individuals who do not exercise regularly will likely have lesser stamina and poorer sexual performance. The lack of exercise contributes to lower testosterone levels for men and lower libido and sensitivity to sexual stimulation for women.
Smoking
Smoking has long been linked with sexual health issues. It can reduce blood circulation, decrease sexual desire and make it difficult to achieve an orgasm. Smoking can lead to premature ejaculation, reduced sensitivity, and an inability to maintain an erection.
High Alcohol Intake
Excessive alcohol consumption can lead to problems with sexual functioning by decreasing one’s ability to become aroused. It also reduces the sexual pleasure and satisfaction and the time it takes to reach orgasm. Alcohol can interfere with normal erectile function and ejaculation.
Drug Abuse
For those struggling with drug abuse, the addiction can be a vilifying factor in a seemingly never-ending cycle of sexual performance anxiety. While drugs may seem like an easy solution to the dilemma, they are often only temporary. This results in further dependency and more severe issues in the future.
Poor Stress Management
Poor stress management can be a significant cause of sexual performance anxiety. The fear of performing poorly can be paralyzing, leading to an inability to relax, focus and enjoy the experience.
Common Symptoms of Sexual Performance Anxiety
Sexual performance anxiety is an authentic and familiar experience for many people. It’s important to recognize these symptoms so you can act on them.
General Symptoms
It can manifest itself in numerous ways. General symptoms that both men and women may experience include:
- avoiding intimacy
- feeling an overwhelming fear of failing during sexual encounters
- difficulty achieving or maintaining arousal
- excessive worrying about sex and performance
- difficulty achieving orgasm
- physical signs of anxiety or tension during sexual activity
For Men
- erectile dysfunction
- premature ejaculation
- delayed ejaculation
For Women
- vaginal dryness
- pain during intercourse
How is Sexual Performance Anxiety Diagnosed?
A mental health care professional usually diagnoses Sexual Performance Anxiety. They thoroughly assess and discuss symptoms, related fears, and possible causes. Specifically, they will consider the individual’s thoughts and behaviors and any other mental health concerns.
It is essential to differentiate between sexual performance anxiety and other disorders, such as erectile dysfunction and premature ejaculation—additional tests to rule out any underlying medical conditions. Blood tests and hormone tests will provide the data needed for the diagnosis.
Ways to Overcome Sexual Performance Anxiety
If you are suffering from sexual performance anxiety, it is essential to remember that you are not alone and that there are ways to cope. It is a condition that affects many people. It leads to shame, inadequacy, and insecurity that prevent them from enjoying sexual activities.
Treatment will still be based on the individual’s needs, but here are some things you can start with to overcome the condition.
Take Good Care of Yourself
Self-care is an integral part of any healthy lifestyle. It’s even more essential for managing a condition like sexual performance anxiety.
Start by ensuring that you get a good night’s sleep. Make sure that you’re eating a diet that’s full of nutritious foods.
Exercise regularly. Spend time with friends and family. Engage in activities that help you relax and reduce stress.
Taking good care of yourself gives you the tools to address your sexual performance anxiety. Through this, you can enjoy an intimate relationship’s physical and emotional benefits.
Bring Your Confidence Back Through Self-Affirmation
One of the most effective methods is to engage in self-affirmation. It requires a mindful approach. You focus on your positive qualities and reflect on why you deserve love and acceptance.
Taking ownership of your story can help you cultivate a sense of self-worth. Accept your past experiences and current struggles.
Tackling your anxiety with self-affirmation can help you to gain confidence and overcome your fear of sexual performance. As you open yourself up to the possibility of enjoying sexual activities, you are more likely to understand how to perform with pleasure and success.
Look For Coping Strategies That Work for You
Learning your triggers, distraction techniques, and communication strategies can help you to manage your anxiety during sex better. There are many strategies out there to try. However, what works for someone else may not work for you.
Talking to a counselor or participating in cognitive behavioral therapy can help you to identify any underlying issues causing stress and anxiety. From there, you can learn about the different techniques you can try.
Setting aside time to practice relaxation techniques can ease any worries or concerns. Meditation and guided imagery can help you to stay in the moment.
Make Sex Fun
Create a safe environment where both partners feel comfortable sharing their feelings, desires, and needs. It is essential to making sex fun. Communication ensures both partners feel supported, respected, and connected.
Take the time to have honest, non-judgmental conversations about any anxiety-inducing situations. Doing this will help ease the fear and help both partners focus on enjoying the connection of being in the moment. Focusing on pleasure instead of performance can make the experience less intimidating and more enjoyable.
Couples can explore each other’s fantasies during intimacy. It also helps to find enjoyable activities outside of sex. With these helpful tips, teams can overcome sexual performance anxiety and create a fun and satisfying sexual relationship.
Play Around with Adult Toys
Adult toys can help many people heighten their sex drive and enhance sexual pleasure in the bedroom. Using them is a great way to learn more about sexual exploration and gain confidence in the bedroom.
Toys can allow people to enjoy sexual pleasure without the pressure of performing. By allowing them to experiment with new sensations and explore their bodies, adult toys can help people become more comfortable with their sexuality as they learn more about what turns them on.
Using adult toys is also a great way to increase communication in the relationship by allowing us to discuss our desires and fantasies in a non-intimidating atmosphere. Finally, adult toys can introduce fun and play into the bedroom. It can help individuals forget the anxieties associated with sexual performance and relax more into the experience.
Try Taking Supplements
Taking supplements can help ease the burden of stress and tension in the body, thus, calming the mind. Supplements like ashwagandha, l-theanine, and Valerian have been shown to reduce stress and anxiety. In turn, this can lead to better sexual performance.
Additionally, some vitamins and minerals can aid in sexual performance due to their role in hormone and neurotransmitter production. Examples are:
- B vitamins
- Zinc
- Magnesium
- Manganese
- Omega-3 fatty acids
Supplementing with herbs such as Maca, Gingko Biloba, and Tribulus can increase libido and overall energy.
Supplements have been proven to have many helpful health benefits when used correctly. It can be an effective way to help a partner reach their desired performance level.
Seek Professional Help if Necessary
If you’re struggling with sexual performance anxiety, it is essential to seek professional help. There are mental health practitioners and sex therapists who can help you better understand your fear. They can also teach you relaxation techniques and help you cope with anxiety.
Additionally, they can help you set realistic expectations regarding sex. Taking the time to talk to a qualified person can help you work through any underlying issues related to your anxiety. They can also provide you with resources on how to deal with sexual performance anxiety in the future.
It is important to remember to be open about your thoughts and feelings during these sessions. These are necessary steps toward getting the care you need to overcome your performance anxiety.
Consider Cosmetic Procedures
Cosmetic procedures offer one possible way to help individuals address the issues that stem from this anxiety. When done by a qualified and experienced doctor, cosmetic surgeries can restore confidence by enhancing physical appearance. It can reduce feelings of self-consciousness.
Additionally, surgeries can address biological conditions such as infertility or difficulty with achieving orgasm/ This provides another avenue to help individuals with sexual performance anxiety.
Non-surgical procedures are also available to help boost self-image and confidence. Women can opt for vaginal tightening treatments, while men can consider male enhancement by Prometheus. When considering these options, look for reputable and trusted doctors and clinics.
Start Conquering Sexual Performance Anxiety Today
The best way to cope with sexual performance anxiety is to be kind to yourself. Give yourself time and space to share your feelings with a trusted person. Explore how to adjust your body language in bed and practice mindfulness.
Seek help from a professional if needed, and enjoy the journey of discovering and expressing your true sexual self! Take the advice from this guide. Make the first step in overcoming your anxieties.
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