Premature Ejaculation: How to Manage Performance Anxiety?

Premature Ejaculation Treatment

Introduction the Premature Ejaculation Treatment

Premature ejaculation, or PE, is when you have an orgasm before or within a minute of starting sexual activity, which can be frustrating for both you and your partner. However, if you ejaculate and Lose your Erection too Quickly, you and your partner might not have enough time to enjoy the experience fully. While there is no specific period for men to ejaculate during sex, it’s essential to recognize that this issue is quite common, affecting 30% to 40% of people at some point. 

So, remember that it’s nothing to worry about if it only happens occasionally. If you find that PE is a persistent concern for you, there are various Premature Ejaculation Treatment options available to explore and address the issue effectively.

PE is thought to be a type of sexual problem. Sexual dysfunction is any of several problems that make it hard for a couple to enjoy sexual activity to its fullest. Premature ejaculation treatment (PE) is not the same as having trouble getting an erection (ED). When a guy cannot maintain an erection long enough to enjoy a satisfying sexual experience, that person has ED. But you might also have PE along with ED.


PE has mental or social parts, but other things go into it.

Some psychic things may only last for a short time. For instance, someone might have experienced PE in their first few sexual interactions, but as they grew older and engaged in more sexual experiences, they learned how to postpone ejaculation.

As a person ages and finds it harder to keep an erection going, PE may become a problem.

Premature Ejaculation Causes by underlying health problems or mental health problems, such as:

    • Sadness if you have a wrong opinion of yourself or your body.
    • Background of sexual abuse, either as a victim, abuser, or perpetrator

Guilt may sometimes make you speed through sexual relations, leading to PE.

Other factors that can contribute to PE include:

    • Concerns about ejaculating too soon 

    • Anxiety over a lack of sexual experience 

    • Problems or discontent in your current relationship 

    • Stress

PE can also be caused by things that have to do with the body. If you have ED and have trouble keeping an erection, you might hurry through sexual activity to avoid losing the erection.

PE may be caused by too much or too little of certain hormones, like testosterone, or chemicals made by nerve cells called neurotransmitters.

Read more – What Can I Do to Prevent Premature Ejaculation for the First Time?

The Connection Between Performance Anxiety and Premature Ejaculation 

Performance nervousness and ejaculating too soon are related problems. Performance anxiety, the fear or worry about how well you do in bed, can make you feel more stressed and under pressure when you’re with a partner. This can make it hard to control ejaculation, which can cause it to happen too soon. 

The ejaculatory response is caused by the sympathetic nervous system, activated by the fear of being unable to please a partner or the pressure to perform. Since both performance nervousness and ejaculating too soon can worsen the problem, it’s essential to deal with both simultaneously for better sexual experiences.

Methods for managing performance anxiety 

Getting over performance anxiety can be done in several ways:

Communication: Talking openly with your partner about your worries and fears can help you feel better and build a supportive environment.

Cognitive-behavioral therapy (CBT): CBT methods can help find and change negative sexual performance-related thought patterns and beliefs. This therapy can help you change the way you think, lower your anxiety, and set more positive and reasonable goals.

Relaxation techniques: Deep breathing, meditation, and progressive muscle relaxation are all examples of relaxation techniques that can help lower overall anxiety and make you feel calm.

Sensate focus exercises: You touch and talk to each other in ways that aren’t sexual. The goal is to make you feel closer to each other and relieve performance pressure. They can take the attention off of performance and put it on the pleasure and connection of the moment.

Gradual exposure: Gradually putting yourself in sexual situations and raising the amount of intimacy and sexual activity can help reduce the anxiety response.

Masturbation: If you masturbate before sexual activity, it can help you eliminate sexual tension and worry about how you’ll do it.

Healthy lifestyle:

  • Regular exercise
  • Enough sleep
  • A well-balanced diet
  • Reducing stress in other parts of your life can help you feel better generally and deal with performance anxiety

Seek professional help: If your performance anxiety lasts long and dramatically impacts your quality of life, you may want to talk to a doctor or therapist specializing in sexual problems.

Premature Ejaculation Treatment 

Depending on the cause, premature ejaculation treatment are available in many ways such as Behavioral treatment, counseling, and medicines are some examples. First, behavior therapy or counseling addresses any underlying emotional issues, performance anxiety, or other stressors that may be contributing to the cause of premature ejaculation. Multiple therapeutic modalities are frequently used together.

Behavioral therapy

In behavioral for Premature Ejaculation treatment, you try different ways to stop yourself from having an orgasm. Your ability to manage your body and emotions will be taught to you. Among the ways:

Start and stop: In this technique, you or your partner stimulates your penis just before an orgasmic outburst, then pauses for around 30 seconds until you regain control of your response. Allow yourself to finish three or four times through this “start and stop” technique. Keep using this method until you have reasonable control over it.

Squeeze therapy: This technique involves gently squeezing the head of your penis for about 30 seconds or until your erection starts to fade after you or your partner has stimulated it nearly to the point of pleasure. You should practice this technique a few times before allowing yourself to orgasm. Use this technique consistently until you control how long you can postpone ejaculation.

Distracted thinking: This method aims to keep your mind on nonsexual things daily while your sexual organs are being aroused. An excellent way to get your attention is to name things in a specific order. Imagine knowing the names of every company you pass on the way to the gym, every athlete on your favorite team, and every item in your favorite store. 


Ask your doctor about erectile dysfunction (ED) medications like Cialis and Viagra if the condition is a concern. They might help you keep an erection going, which could make you wait longer to ejaculate.

Some of these and other medicines for ED can take up to an hour to start to work. Getting the right amount may also take trial and error, so be ready to work with the doctor or nurse who gave you the medicine. Medications for premature ejaculation treatment are also used for erectile dysfunction.

Communication and intimacy in managing premature ejaculation 

If you have Premature Ejaculation Treatment , you should talk to your partner about it instead of ignoring it or saying it doesn’t happen. Keep your mind cool and talk about your choices.

You should both realize that:

    • PE is generally a condition that can be treated.
    • A lot of people do it.

Understanding premature ejaculation treatment and causes can assist with anxiety, depression, mood disorders, hormone imbalances, and other medical issues—premature ejaculation therapy.

Lifestyle changes for managing premature ejaculation

Make Changes in Your Diet

The first thing you need to change is what you eat. Avoid foods that are deep-fried and have a lot of salt in them. Try to stay away from frozen or packaged foods because they can hurt your function. On the other hand, you can eat fresh veggies, legumes, and protein-rich foods, which will help you last longer.

Include Physical Exercises

You should do something physical every day to keep your body moving constantly. You don’t have to go to a gym to do that; you could go for a fast walk, ride a bike, jog, or do anything else that keeps you moving. Aside from that, you can choose a sport that you can play often.

Try to meditate or do yoga:

Mind and body stay calm when you meditate or do yoga. 

Do it at home when convenient for you, and you’ll be surprised by how it affects your sexual health. Stress or sadness can’t make it hard to get an erection or ejaculate. You can also try a different kind of meditation by pursuing a hobby or playing music.

Related – Best Kegel Exercise to Deal with Erectile Dysfunction in Men


Most likely, you can! By using the tips in this article to delay ejaculation, taking any medicines your doctor prescribes, and getting help if you need it, premature ejaculation can be a thing of the past.

Yes. Wearing a condom can make your penis less sensitive and help you hold off on ejaculating.

Even though drinking alcohol can stall orgasm, it is not a cure for ejaculating too soon.

Performance anxiety may affect guys of all ages, yes. People at any stage of life may be affected by this widespread problem.

Yes, Viagra may reduce performance anxiety by addressing the visible signs of erectile dysfunction, such as trouble getting or keeping an erection.

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