What is performance anxiety?
We all get nervous from time to time; Nervousness is a natural and common response to a stressful event.
However, performance related anxiety can cause you to worry about failing a task before it has even begun and as a result, prevent you taking part. This can affect any activity with a performative element including sports, career development, tests and interviews, stage performance and sexual activity.
The main signs and symptoms of sexual performance anxiety (SPA) are a loss of interest in sexual activity, premature ejaculation, unable to get or keep an erection and a fear of sex.
Overcoming an anxiety disorder such as sexual performance can be challenging, but it is not impossible. Changes to lifestyle, along with medication and therapy are all proven to effectively treat symptoms of SPA.
Talk to a professional
You may feel distress or embarrassment when experiencing physical symptoms such as erectile dysfunction and premature ejaculation, as a result of sexual performance anxiety. Therapy such as Cognitive Behavioural Therapy (CBT) can offer a safe and open environment to discuss what may be triggering your anxiety in a structured, problem-focused form.
Have fun with foreplay
Enjoying intimacy before sex can be highly beneficial to people with sexual performance anxiety. Kissing, touching and sharing fantasies adds sexual excitement and helps to relax your mind, redirecting focus from the big moment. Emotional and physical intimate acts can also boost desire for sexual activity.
Cut out alcohol and drugs
Alcohol depresses the central nervous system, slowing down brain functioning and neural activity. As a result, the messengers in the brain that inform the penis to fill with blood are interrupted which makes it difficult to get or maintain an erection.
Recreational drugs can also alter the way your body functions, sometimes causing serious damage. Many cause blood vessels to narrow which prevents adequate amounts of blood from reaching the penis resulting in erectile dysfunction, decreased sexual desire and a loss of interest in sex.
Open up to your partner
Talking to a person you trust and love can help greatly with overcoming the negative effects of sexual performance anxiety. Having open discussions on what one another enjoys, approaches and methods will not only offer immediate relief from anxiety symptoms and increase sexual desire, it will help build intimacy and bring you both closer together. Your partner can gain a deeper understanding of your challenges, helping you to manage any expectations and therefore putting your mind at ease around the fear of not being able to perform to a certain standard.
Review your diet
Deficiency in minerals and vitamins can cause biochemical balances in your brain to be altered, resulting in an increase of anxiety levels.
Foods such as oysters, liver, beef, egg yolks and cashews are rich in zinc have been linked to lowering anxiety. Some studies have shown a link between the consumption of omega-3 fatty acids, found in oily fish, and an improvement of anxiety and depression.
Try medication
Treatment options are available for people facing erectile dysfunction, a physical symptom of sexual performance anxiety. One option is Viagra, also known as ‘the little blue pill’ or sildenafil tablets. It increases blood flow to the penis, working in as little as 60 minutes with the effects lasting between three to four hours. An alternative option is Cialis, also known by its generic name Tadalafil, which has an ongoing effect allowing for spontaneous sex. Levitra is recommended for people with diabetes with effects lasting for up to five hours.
Regular exercise & mindfulness routine
Maintaining a workout routine is beneficial to your overall health and wellness. Serotonin, a hormone that supports mood regulation and decreases anxiety is released when we take part in physical activity. Kegel exercises can also help to strengthen your pelvic floor muscles and have been proven to be effective in improving symptoms of erectile dysfunction and premature ejaculation.
As sexual anxiety predominately stems from psychological issues, some people find practising mindfulness and meditation can help to calm the body and mind. Scientific studies show that mindfulness practices offer relief from stress, lower blood pressure, reduce chronic pain and improve sleep, all of which are positive contributing factors in managing symptoms of SPA.
We’d love to know what techniques you follow in managing performance anxiety?
