What Are 5 Male Performance Anxiety Solutions?
It is normal to feel a little nervous regarding sex at some point. It is expected, especially if it is the first time you are having sex with a new partner. However, you are probably having sexual performance anxiety if the nervousness occurs for more than three months or with more than one partner.
Sexual performance anxiety is one of the most common sexual problems worldwide that affects both men and women. However, according to a study, sexual performance anxiety is more common among men than women. Living with a husband with performance anxiety can be frustrating as their premature ejaculation leads to dissatisfaction.
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In this guide, we’ll look at five male performance anxiety solutions.
What is Sexual Performance Anxiety?
Simply put, sexual performance anxiety is a form of nervousness that one experiences before or during sex. This nervousness is usually accompanied by your body releasing stress hormones which affect your ability to enjoy sex. Performance anxiety can affect you regardless of your background or age.
When you get sexual performance anxiety before sex, you are likely to be unable to have an erection which makes sex almost impossible. When it happens during sex, it makes it impossible to enjoy sex and climax. If left unattended, performance anxiety worsens and results in erectile dysfunction, making sex difficult and unsatisfying.
Apart from causing erectile dysfunction, performance anxiety may lead to:
- Delayed or blocked ejaculation
- Premature ejaculation
- Loss of sexual interest
What Causes Performance Anxiety in Males?
There is no single cause for performance anxiety. Mostly, it is part of a broader issue within your relationship or you as an individual. Some of the common situations that may cause you to suffer from performance anxiety include:
- Body insecurities such as concerns regarding weight or penis size
- Genital fixation. For example, overemphasizing the genital size and function
- Relationship issues such as lack of emotional connection
- Concern about sexual performance like worrying that you may not satisfy your partner
- General fear of sex
- Some anxiety and depression medications like Amitriptyline (Elavil)
- Past sexual abuse
How Can a Man Overcome Anxiety?
In most cases, performance anxiety solves itself as you become more comfortable with your sexual partner. In other cases, it disappears as you learn how to be in the moment during sex and avoid distractions. One method you can use to help you focus on the present moment is the 3-3-3 rule for anxiety. It helps you see, absorb, identify and accept the present moment, which helps reduce performance anxiety.
If sexual performance anxiety does not go away with time, there are other treatment options that you should consider, such as:
1. Therapy
Therapy is one of the common male performance anxiety solutions. It is very effective, especially if you do it with your partner. It is the best way that your partner can help you deal with performance anxiety. You can consider booking either relationship therapy or behavioral therapy with a certified therapist.
Therapy helps improve anxiety performance by reducing negative thinking and helping make lifestyle changes such as learning how to deal with stress. Research suggests that it would also help consider guided imagery and sexual meditations during therapy. They are helpful therapeutic techniques that can help you deal with performance anxiety.
Let our expert therapists help you improve performance anxiety symptoms.
2. Erectile Dysfunction (ED) Medications
In most cases, performance anxiety is a consequence of erectile dysfunction. Therefore if your sexual performance anxiety results from feeling self-conscious about erectile dysfunction, ED drugs may help. The table below mentions some ED drugs that you can consider, how they operate and how you can take them.
Drug | Action | How to Take It |
| Sildenafil (Viagra) | Increases nitric oxide which helps dilate blood vessels and increase blood flow to the penis, leading to penile erection. | Take with food at least 60 minutes before sex |
| Tadalafil (Cialis) | Increases nitric oxide, which helps dilate blood vessels and increase blood flow to the penis, leading to penile erection. | Take with or without food 4 hours before sex. Use once per day. Avoid grapefruit juice. |
| Vardenafil(Levitra) | Increases nitric oxide, which helps dilate blood vessels and increase blood flow to the penis, leading to penile erection. | Take with or without food 4 hours before sex. Use once per day. Avoid grapefruit juice. |
Please consider seeking medical advice from a healthcare professional before taking these drugs, just like you would for other prescription medications. Also, medical interventions would be more effective if combined with individual or couples counseling with a certified couple therapist.
3. Lifestyle Changes
Lifestyle changes such as exercise and a healthy diet can be major male performance anxiety solutions. They enable the body to keep functioning optimally, increasing confidence which increases your sexual stamina. Additionally, exercise helps reduce anxiety symptoms among men, improving sexual performance.
4. Communication
Communication with your partner is essential when it comes to sex. It is especially important if you are experiencing sexual performance anxiety. You can initiate this conversation when your partner is in a good place mentally. Together, you can find pathways to intimacy such as holding hands, foot rubs, and hugs, reducing performance anxiety.
5. Exercise
From research, exercise can do wonders to boost your sex life. A sedentary lifestyle can easily slow down your blood circulation. Lack of proper blood circulation, especially in the penile area, can cause challenges with erection, causing performance anxiety.
Bottom-line
Male performance anxiety is very common and there are ways that you can safely deal with it as discussed above. If it persists, please seek help from a therapist or a medical professional. If you are wondering where to start, contacting our professionals at Mango Clinic would be perfect. They can help you explore the anxiety cycle and offer solutions to reduce performance anxiety.
