Getting in front of a group of people and performing is a terrifying prospect for many people. “Stage fright” is a term that is used to describe performance anxiety in millions of people.
Sex is a great way to reduce stress and tension, therefore if you find yourself becoming stress or tense in sexual encounters, you may be suffering from sexual performance anxiety. When you are anxious about performing sexually, you may not be able to focus on the magic in the bedroom and therefore underperform. If left untreated, this can result in complete avoidance of sex, intimacy, relationship breakdowns and even self-esteem.
Performance anxiety is a real thing that could lead to sexual dysfunction issues such as erectile dysfunction (ED) and premature ejaculation (PE).
It can be hard to overcome these issues especially if you’re not aware of them. The certified doctors here at Men’s Health Clinic New Zealand have compiled 10 tips to overcome ED and PD so you and your partner can lead a healthy and fulfiling sex life.
1. Be Prepared by Practising, Practising, and Practising Some More!
Accustom your mind by being positive about everything. Be it your presentation in front of your co-workers, peers , a public speaking session in front of masses, or even performing sexually with your partner. It’s important to realise that many men from time to time do struggle to maintain an erection and even reach orgasm too quickly. This is particularly common when men haven’t ejaculated in a long period of time or if they are having new sexual relations with a partner for the first time.
At times, these new situations can cause you to feel stressed or anxious, making it more difficult to enjoy sex or sexually perform at your best. Sexual performance anxiety could lead to Erectile Dysfunction (ED) and Premature Ejaculation (PE). By shifting your thoughts to fill your mind with positivity as well as confidence, your body language will soon follow. All it takes is practice. It’s a consistent activity of telling yourself that you can do it.
2. Consume As Little Caffeine and Sugar As Possible
An adequate amount of caffeine and sugar is fine. But when you overdose on any of the two, the neurotransmitters activate and affect your overall activity. Your brain is controlling every mood and body movement so, when you overdose on caffeine, excess dopamine is released, which, in turn, causes anxiety and stress.
This anxiety and stress could affect your sex life as performance anxiety is one of the common reasons men suffer from erectile dysfunction (ED) and premature ejaculation (PE).
Hence, when performing post-caffeine/sugar overdose, you are most likely to be subjected to performance anxiety, it’s better to keep the volume and quantity of said elements moderate or low.
3. A healthy diet goes a long way in the bedroom
Do you like doing anything productive or meaningful while on an empty stomach? No, right? A good meal would give you the energy your body needs to perform sexually and satisfy both your partner and you. This gives you the confidence boost to ward off sexual performance anxiety and reduce the chances of erectile dysfunction (ED) or premature ejaculation (PE).
4. Eating Complex Carbohydrates
It is healthy to adopt carbohydrates such as whole-grain pasta, lentil soup and yoghurt, or a bean and rice burrito. The carbohydrates boost your energy levels and support physical activity.
If your body has the nutrients it needs to support physical activity in the bedroom, you would be able to perform sexually for a longer period of time and be more attentive to your partner’s needs. You could last longer, satisfying both your intimate partner and you, and lead a healthy sexual life.
5. Turn Your Attention Away From Yourself and Your Fear
Don’t focus on the possibility that you might end up bottling your whole performance. When you overwhelm your mind and body with only negative thoughts, you increase your chances of underperforming in the bedroom which could lead to erectile dysfunction (ED) or premature ejaculation (PE).
Focus on your intimate partner in front of you and the enjoyment you could bring to them and yourself. This is a helpful way to block out any negative and anxious thoughts you may have about performing in the bedroom.
Overcoming sexual performance anxiety is not an easy feat for everyone. Thankfully, therapy can be one of the most helpful ways to beat performance anxiety. Furthermore, if we consider a very sensitive yet significant aspect in which therapy helps the most, is sexual synergy between the partners. It can also focus on creating a sexual environment that is low-stress and low-pressure.
Performance anxiety is found the most in such situations. Therapy allows for a safe environment for men to speak freely about their struggles as well as providing helpful solutions to overcome performance anxiety. It can help to create a sexual environment that is low-stress and low-pressure.
A trained counsellor or therapist in anxiety issues can help. For performance anxiety, you may need more intensive therapy, such as cognitive behavioural therapy.
If you’re suffering from performance anxiety, erectile dysfunction (ED) or premature ejaculation (PE), Men’s Health Clinic New Zealand can be of great help. We have licensed NZ doctors, and custom treatment plans which are all in place to help you lead a confident and healthy sexual life!
Contact us today at 0800 807 744 or book an appointment with our licensed doctors here at Men’s Health Clinic in New Zealand.
6. Lie Down On Your Back and Relax
When you’re stressed or you’re feeling anxious, this can contribute to performance anxiety. Because your mind is so occupied with the consequences of your actions, you may find it difficult to enjoy sex or even experience ED or PE as a result. The way out of this negative mindset is to lie down and relax your mind and body. You can do this by sampling relaxation techniques such as yoga which research has shown to reduce stress.
It improves concentration, increases the blood flow and lowers your blood pressure leading to a calm and a better version of yourself so you feel more at ease in the bedroom. This activity would indeed ensure your success when you perform and reduce symptoms of ED and PE.
7. Stop Worrying About What Could Go Wrong and Fixate On What Could Go Right!
It’s important that you allow yourself to focus on the physical and emotional sensations you experience during sex. Don’t worry about what could go wrong. Think about how good it will be! Think about how favourable a particular situation can be, let alone how great it will become if you perform well. Optimism is the key.
8. Avoid Self-Doubt-Inducing Thoughts
Try controlled breathing, meditation, biofeedback, and other strategies to help you relax and refocus your thoughts when they turn negative. Whatever the case, it is best to practise relaxation techniques every day, so you have them ready at hand when you may need them.
10. Be Yourself and Focus on Self Development
Take care of yourself by getting enough sleep and exercising, eating a healthy diet, and leading a healthy lifestyle. There are many studies out there to showcase how 20-30 minutes of exercise a day can actually aid in improving ED and PE. If you are fulfilled and lead a healthy lifestyle, this could have a positive impact on your relationship as well because you’ll be in the right mental space to handle your relationship maturely.
Often people who are struggling with their inner selves project those problems on their partners which could make a relationship toxic.
Love yourself so you can love others!
In conclusion, the symptoms are evident and vivid enough for anyone to assess whether they’re falling prey to performance anxiety or not. The first step forward is acknowledgement and then, focus on these ten tips or find the ones that help you overcome sexual performance anxiety.
If you are experiencing performance anxiety, don’t let it affect you in the bedroom. Speak to one of our licensed NZ doctors today to restore your confidence or take our online assessment to learn more.
Complete our FREE online assessment!