LifestyleMental and sexual healthMental HealthSexual Health

Ways To Cope With Sexual Performance Anxiety

Ways To Cope With Sexual Performance Anxiety

Sexual performance anxiety is a real and common problem that can affect anyone, regardless of gender or sexual orientation. It is an experience of fear, worry, or apprehension that can interfere with the ability to experience sexual pleasure or achieve an erection. This can lead to feelings of shame and inadequacy, as well as significant distress for those affected. 

While it may feel like a challenge, there are ways to cope with this anxiety and reclaim your sex life.

Recognize the Problem

The first step in dealing with sexual performance anxiety is recognizing the problem exists and understanding why it’s happening. Anxiety can be caused by a variety of different factors such as physical conditions, stress, hormones, trauma, relationship issues, psychological disorders, cultural influences, and more. Taking some time to discover what might be causing your anxiety will help you develop strategies to address it in the future.

Talk About It With Your Partner

Another important factor to consider when coping with sexual performance anxiety is communication between partners. Talking openly about fears or concerns related to sexual intercourse can help reduce tension in the bedroom and make it easier to relax during sexual activity. If you don’t feel comfortable talking directly with your partner about these issues then consider speaking privately with a professional counselor or therapist about how best to communicate your anxieties so that you can work together towards a solution.

Practice Relaxation Techniques

In addition to talking with your partner about anxieties related to sexual intercourse, it’s important to practice relaxation techniques such as yoga or mindfulness meditation which can help reduce the levels of stress and anxiety in the body before engaging in sex. Taking deep breaths throughout sex may also help alleviate any feelings of panic or discomfort associated with sexual performance anxiety by providing a sense of grounding and connection within yourself and your partner during intimate moments together. 


It is also important to reflect on yourself without judgment as part of managing sexual performance anxiety effectively. Thinking positively about yourself while also accepting negative thoughts without being too hard on yourself will make it easier for you to relax during sex and focus on pleasure rather than worrying about potential outcomes or mistakes you may make during intercourse. Additionally, writing down any goals or aspirations surrounding sex that are realistic can provide motivation for improving experiences in the future while helping one become more mindful and aware of how their body feels when aroused.

Focus On Pleasure

Rather than worrying about potential consequences associated with having sex due to performance anxiety, try shifting focus onto pleasure instead; find non-sexual activities both partners enjoy doing together such as going out for dinner dates or watching movies at home that are enjoyable yet still allow for physical touch like cuddling which leads into foreplay naturally over time without worrying too much about expectations built around intercourse specifically. 

Additionally, taking breaks while engaging in an activity like a massage where each person takes turns focusing solely on giving pleasure rather than receiving it helps build trust between partners that makes returning to intercourse more enjoyable without fear of judgement from either side regarding potential mistakes made based on nervousness associated with having performance expectations placed upon them beforehand due to feeling anxious about how successful they will be during intercourse itself ultimately leading into increased levels of satisfaction for both involved regardless if orgasm happens naturally at some point. 

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