How to Overcome Sexual Performance Anxiety
Originally posted 2023-03-27 05:11:17.
Sexual problems like erectile dysfunction and sexual performance anxiety happen often. Some of the reasons are worries about what a partner wants and worries about oneself.
Stress about sex can make it hard to do well in a performance. This can then lead to erectile dysfunction (ED), which is when a man has trouble getting or keeping an erection.
People with ED caused by performance anxiety might find it helpful to use some simple methods to deal with it.
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What is the link between performance anxiety and ED?
ED and performance anxiety may be linked in more than one way. No matter what a person’s sex is, stress and anxiety about doing well in bed or making a partner happy can cause sexual dysfunction.
When a person can’t meet their partner’s sexual expectations, they may start to feel like they aren’t good enough or that they can’t do it.
These feelings of not being good enough and low self-esteem can cause physical problems, like ED.
Researchers have found that psychological factors are one of many things that can cause ED. In other words, a person’s mental state can affect how well they can act sexually.
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Causes of performance anxiety
People usually get performance anxiety when they have negative thoughts about how well they can perform during sexual activity. A person may worry about not being good enough sexually or not being able to make their partner happy.
Some things that can affect these feelings are:
- body image
- penis size
- Perceptions of virility
- ideas about gender roles
- relationship issues
- the use of internet porn
- Trusted Source
Having to deal with money worries, family problems, or stress at work can also affect a person’s state of mind and make them more likely to have performance anxiety.
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Causes of ED
ED can happen when a number of things come together, such as:
- hormonal balance
- neurological factors
- blood circulation
- Mental health and psychological factors
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Some other things that may cause ED are:
- depression
- disinterest
- loss of attraction
- stress
- low testosterone levels
- smoking
- alcohol or drug abuse
- chronic illnesses
- kidney disorders
- nerve damage from diabetes
- stroke
- injury
- pelvic irradiation
- recent surgery
Some medicines, especially those that mess with hormones, nerves, or blood pressure, can also cause ED.
They include:
- antidepressants
- anti-inflammatory medicines
- High blood pressure medications
- drugs for an irregular heartbeat
- muscle relaxers
- hormone therapy
- chemotherapy
- drugs that affect the prostate
Before a person starts a new medication, a doctor or pharmacist can help figure out what side effects might happen.
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ED and mental health
ED is not just a problem with your body. It can affect a person’s relationships, mental health, and social life.
Experts have found that ED is linked to:
- anxiety
- depression
- stress
- low self-confidence
- low self-esteem
- relationship difficulties
- sleep issues
- Trusted Source
These things can both cause and be caused by performance anxiety.
If a person has an erection when they wake up in the morning but not when they are sexually active, it may be because of how they feel emotionally or mentally.
Concerns about sexual performance and ED may be helped by therapy and counselling, such as cognitive behavioural therapy.
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Symptoms
Everyone reacts differently to stress and anxiety, so everyone has a different experience with performance anxiety.
Performance anxiety could lead to more than just ED.
- premature ejaculation
- an inability to orgasm
- a lack of interest in sex
Research also shows that heterosexual people who have performance anxiety may be more likely to look for sexual experiences outside of a steady relationship.
One of the physical signs of ED is that it’s hard to get or keep an erection. It could also make you lose your desire to be sexual.
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How to cope
People can deal with performance anxiety and ED and have good sexual experiences by following different tips.
Avoid the cycle
Most people have had at least one disappointing sexual experience. ED that happens once in a while is usually nothing to worry about.
But if disappointment leads to fear and anxiety, and these feelings don’t go away, they can stop people from being sexual in the future.
It is important to know that just because a person can’t perform sometimes doesn’t mean they can’t have sex.
It could mean that they were worried or stressed out at the time. When the stress is gone, they will be able to have sex like they did before.
When a person shifts their attention from the symptoms to the cause, they may feel less pressure to do well every time, which is especially helpful when they are stressed.
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Focus on the senses
A person with performance anxiety may keep thinking about their past sexual failures and worry about what their partner thinks or how another partner might see them.
During sexual activity, it may help to keep the mind on the senses instead of overthinking or analysing what is happening.
Putting your attention on what your hands are doing or what your eyes are seeing can help block out anxious thoughts about how well you are doing.
Scented candles or music could also add to the sensory experience and help reduce anxiety.
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Exercise
Research has noted a link between having ED symptoms and not getting enough or any exercise. Simple 20- to 30-minute workouts done a few times a week can improve overall health and reduce stress, which could be helpful.
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Other techniques
There are a lot of other ways to treat performance anxiety and ED. These things are:
- guided meditations, such as guided imagery therapy
- couples counselling
- sex therapy
- sexual education
- stress-relieving practises, such as mindfulness and yoga
A person may also feel better if they talk to their sexual partners about how they feel before a performance. This can help reduce stress, and the person’s partner can help them find ways to calm down.
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When to see a doctor
If lifestyle changes and ways to relax don’t help, or if the symptoms get worse over time, medical treatment may help.
A doctor may:
- Ask about symptoms.
- carry out a physical examination.
- perform blood tests to help identify any physical causes.
- Ask questions about mental health and stress levels.
A health care professional can help a person find a therapy or treatment that relieves their symptoms and helps them have good sexual experiences.
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Treatment for ED
ED and sexual performance anxiety can both be treated in a number of ways. After figuring out what’s wrong, a doctor will come up with a treatment plan.
Guidelines from the American Urological Association (AUA) say that ED and ejaculation disorders should be treated in a way that takes into account the person’s mental health, social situation, and physical health.
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This method could involve the following:
- relationship counselling
- psychotherapy
- medication for ED
- treatment for specific diseases, such as benign prostatic hyperplasia
- lifestyle measures, such as a diet and exercise plan.
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Summary
There are many things that could lead to sexual performance anxiety, such as problems in relationships or a bad opinion of one’s body. If this anxiety lasts for a long time, it can lead to physical symptoms like ED.
To deal with ED, people can try some things they can do at home. If you tell your sexual partners that you have performance anxiety, that may also help reduce the stress that comes with it.
If these methods don’t work, a doctor can suggest other ways to treat the problem, which may include both psychotherapy and medication.
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