No matter what causes your performance anxiety, a doctor will prescribe a treatment plan after identifying the cause of the problem.
What is performance anxiety?
Performance anxiety typically results from a person’s negative thoughts about their ability to perform well during sexual activity. A person may be worried about sexual inadequacy or the inability to please a partner.
Factors that can influence these feelings include:
- body image;
- penis size;
- perceptions of virility;
- ideas about gender roles;
- relationship issues;
- the use of internet porn.
Dealing with financial concerns, family issues, or stress at work may also affect a person’s mental state and contribute to performance anxiety.
Treatment
There are various ways to treat sexual performance anxiety and ED. A doctor will prescribe a treatment plan after identifying the cause of the problem.
Guidelines from the American Urological Association (AUA) recommend an integrated approach for ED and ejaculation disorders that will take into account the individual’s mental health, social situation, and physical well-being.
This approach may include:
- relationship counseling;
- psychotherapy;
- medication for ED;
- treatment for specific diseases, such as benign prostatic hyperplasia;
- lifestyle measures, such as a diet and exercise plan.
Partners should discuss the treatment options and their risks and benefits with the doctor, as this may increase the chance of a positive outcome.
How to Cope
Various tips can help people cope with performance anxiety and ED and enable them to have positive sexual experiences.
Avoid the Cycle
Most people have a disappointing sexual experience from time to time. Occasional ED is not usually a cause for concern.
However, if disappointment leads to fear and anxiety, and these feelings persist, they can hinder future sexual activity.
It is essential to recognize that an inability to perform from time to time does not mean that a person is unable to have sex.
It may mean that they were under stress or facing anxiety at that time. At another time, when the stress is not present, they will be able to enjoy sex as before.
Shifting the focus to the cause, rather than the symptoms, may help a person reduce the pressure that they place on themselves to perform well every time, especially during times of increased stress.
Focus on the Senses
A person with performance anxiety may mentally relive their perceived sexual failures and continually worry about what their sexual partner is thinking or how another partner may perceive them.
It may help to focus mindfully on the senses during sexual activity, rather than overthinking or analyzing the event.
Focusing on what the hands are feeling or what the eyes are seeing can help block out anxious thoughts about performance.
Scented candles or music might also add to the sensory experience and help reduce anxiety.
Exercise
Research has noted a link between getting little or no physical exercise and experiencing ED symptoms. Completing a simple 20-to-30-minute exercise routine a few times a week can boost overall well-being and reduce stress levels, which may be helpful.
Other Techniques
Many other techniques can help treat performance anxiety and ED. These include:
- guided meditations, such as guided imagery therapy;
- couples counseling;
- sex therapy;
- sexual education;
- stress-relieving practices, such as mindfulness and yoga.
It may also help a person to be open with any sexual partners about their feelings of performance anxiety. Doing this can reduce stress, and the partner can help the person find solutions to relieve their anxiety.
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