How To Stay Erect When Nervous?
A lot of men have trouble getting or keeping an erection. But not many people know that as many as 48.6% of men have erectile dysfunction, whether mild or severe. If you’re having trouble keeping an erection, take comfort that you’re not the only one.
ED and performance anxiety may be linked in more than one way. No matter a person’s s*x, stress and anxiety about doing well in bed or making a partner happy can cause s*xual dysfunction.
When a person can’t meet their partner’s s*xual expectations, they may start to feel like they aren’t good enough or that they can’t do it.The emotions of not being good enough and low self-esteem can cause physical problems, like ED.
Researchers have found that psychological factors are one of many things that can cause ED. In other words, a person’s mood can change how well they can act s*xually.
How to get by?
People can deal with performance anxiety and ED and have good s*xual experiences by following different tips.
Don’t repeat it.
Most people have at least one disappointing s*xual experience. ED that happens once in a while is usually nothing to worry about. But if disappointment leads to fear and anxiety and these feelings don’t go away, they can stop people from being s*xual in the future.
It is essential to know that just because a person can’t perform sometimes doesn’t mean they can’t have s*x. It could mean that they were worried or stressed out at the time. When the stress is gone, they will be able to have s*x as they did before.
When people shift their attention from the symptoms to the cause, they may feel less pressure to do well every time, which is especially helpful when stressed.
Think about how you feel.
A person with performance anxiety may keep thinking about their past s*xual failures and worry about their partner’s thoughts or how another partner might see them. During s*xual activity, it may help to keep the mind on the senses instead of overthinking or analyzing what is happening.
Focusing your attention on what your hands are doing or seeing your eyes can help block out anxious thoughts about how well you are doing. Scented candles or music could also add to the sensory experience and help reduce anxiety.
Researchers have found a link between having ED symptoms and not getting enough or exercising. Simple 20- to 30-minute workouts done a few times a week can improve overall health and reduce stress, which could be helpful.
There are a lot of other ways to treat performance anxiety and ED. These things are:
- guided meditations, like guided imagery therapy
- couples counseling
- s*xual therapy
- s*xual training
- Mindfulness and yoga are two ways to deal with stress.
People may also feel better if they talk to their s*xual partners about how they feel before a performance. This can help reduce stress, and the person’s partner can help them find ways to calm down.
Changes to your life that can make your s*x life better
Before you start comparing ED medications, you might want to think about things in your life that might make it hard for you to stay hard. Here are five of the most typical things that can make it hard to get an erection and what you can do about them.
Lessen the stress
Stress is the main reason men can’t get or keep an erection. When stressed, your body makes more stress hormones like cortisol and turns on your sympathetic nervous system. Even at low levels, stress hormones can put the body in a “fight or flight” mode, which makes s*xual performance less critical.
Getting rid of stress isn’t easy when things like job insecurity, relationship problems, family problems, and other problems are constantly on your mind. Here’s what can help, though:
- Meditation on being aware
- Seeing a friend or therapist can help.
- Taking in less caffeine
- reducing how much time and work you have to do
- Getting to know animals
- Eat a healthy, well-balanced diet to lower your blood pressure.
No one food will make your erection more robust, but a balanced diet full of healthy fruits, veggies, protein, and fats can help your s*xual health overall. But erectile dysfunction has been linked to heart disease caused by high blood pressure. When plaque builds up in your arteries, blood flow to your heart and p*nis is cut off.
Diabetes is also linked to ED. Over time, having too much sugar in your blood can hurt the blood vessels and nerves that help you get an erection.
So what are you planning to do about it? Try not to overeat sugar or foods made in a factory. Don’t overeat salt. Greens and fish like salmon that are high in omega-3 fatty acids can also help lower your blood pressure over time if you eat them regularly.
Like how your diet affects your erections, smoking can cause your blood vessels to narrow over time. One study published in Prostate International also found a link between erectile dysfunction and atherosclerosis, which is when plaque builds up in your arteries because you smoke.
Plaque and small blood vessels are not suitable for getting a solid erection. The opposite is true.
To stop smoking, you’ll need to use both prescription drugs and therapy to change how you act. One UK study found that over-the-counter smoking cessation aids made it harder for people to stop smoking. If you need help, you should talk to your doctor.
Lessen how much alcohol you drink.
Mild to moderate drinking can affect your erection when drunk, but you should be worried if you drink more than three standard units (12g of ethanol) of alcohol daily.
A study published in the Indian Journal of Psychiatry in 2007 found that 72 percent of men with alcoholism also had s*xual problems. The most common ones were erectile dysfunction (ED), early ejaculation, and low s*xual desire.
Find an Alcoholics Anonymous group near you if you have trouble with alcoholism. Stanford researchers say that AA’s social part makes it even more effective than therapy.
Get some rest to keep your testosterone from dropping.
Low testosterone is linked to not getting enough sleep. An American study from the University of Chicago Medical Center found that young men’s testosterone levels drop when they don’t get enough sleep. This is the same as if they had aged 10–15 years. After just one week of getting five hours of sleep each night, their testosterone levels dropped by 10–15 percent.
Many things could lead to s*xual performance anxiety, such as problems in relationships or a wrong opinion of one’s body. If this anxiety lasts for a long time, it can lead to physical symptoms like ED.
To deal with ED, people can try some things they can do at home. If you tell your s*xual partners that you have performance anxiety, that may also help reduce the stress that comes with it.
If these methods don’t work, a doctor can suggest other ways to treat the problem, including psychotherapy and medication.