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The Heartbreak of Male Performance Anxiety

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I get a dozen or so messages a month on this topic. I’ve written about it in numerous postings and spoken about it in several podcasts, but still the email comes.

One of the real bugaboos for anyone, regardless of gender, is living up to our own expectations of sexual performance. So many things can get in the way, literally and figuratively, of fully enjoying ourselves and/or pleasuring our partners.

The arousal stage of our sexual response cycle is particularly vulnerable to a disruption. And when there’s trouble there, there’s no hiding it. A limp dick or a dry pussy can put the kibosh on all festivities that we may have hoped would follow.

However, performance anxiety can strike any of us, regardless of age, and at just about any point in our sexual response cycle. This is a particularly galling when it seems to come out of the blue. And regaining our composure can be more far more difficult than we imagine.

Today we will be focusing on male performance anxiety.  I’ll address female performance anxiety at a later date.

Here’s Bob, he’s 26:
Doc, this has never happened before. But I couldn’t get it up tonight, and this chick was H.O.T. Now I’m not gay at all, but I haven’t had sex in about 3 years because I was locked up…so I masturbated pretty regularly, about 3 or 4 times a week. But I can’t figure out why I was soft… the only thing I can think of is I ate clams tonight and I’ve never had them before. Could it be that or should I get checked out?

It weren’t the clams, darlin’! And I don’t think you need to get “checked out” either…at least not right away. If you could back away from the situation a bit and stop freaking out, I think you’d discover the source of your problem all on your own.

Here’s the thing—while you were out of commission there in the slammer, you relied, as you say, on jerking off. Okay, cool. We all do what we gotta do. Now the first time you try to score after your release…you go soft. This tells me you have a mild case of performance anxiety. We all get that from time to time.

There’s probably nothing wrong with you or your johnson. You just got the jitters first time you tried to get you some after being away, that’s all.

The anticipation of boning this H.O.T. chick—fueled by some predictable self-consciousness; what with just getting out of the big house and all—pulled the plug on your wood. No surprise there, right?

What I don’t want to see happen is for you to replay the incident over and over in your mind’s eye til that’s all you can think about. If you do, this proverbial molehill will become a mountain. You’ll then bring all this anxiety to your next encounter, setting yourself up for even more disappointment. You can see how this shit can snowball? If you interpret every less than satisfying encounter as a failure, your fears will become self-fulfilling. You’ll begin to avoid partnered sex and you’ll develop a full-blown sexual dysfunction. And your self-esteem will take a nosedive, too.

If you’re preoccupied with your performance, it’s less likely that you’ll be fully present during sex with a partner. This pretty much fucks up your sexual responsiveness and any hope for spontaneity. Why not just relax into the whole sex thing and not try to prove your manhood with your pecker?

Then there’s Steve with a slightly different take on this meddlesome problem:

My partner and I have been together for just over 3 years now in a monogamous relationship. I am the top and he the bottom. Our problem is not premature ejaculation on his part, but his inability to have an orgasm at all. No matter what I try and even if he masturbates, sometimes it is impossible to get him to cum. Is this a medical issue? Have you ever heard of this?

Delayed ejaculation is the difficulty one has ejaculating even with a firm erection and sufficient sexual arousal and stimulation. This problem is not uncommon. For most men, delayed ejaculation occurs during partnered sex more frequently than while masturbating. In fact, 85% of men with delayed ejaculation can usually cum by jacking off. However, in partnered sex, the guy may be unable to ejaculate at all, or only after prolonged partnered stimulation. This problem can be very frustrating and cause distress for both partners involved, as you already know.

What causes delayed ejaculation? Well, it could be a number of things. It could be something as simple as performance anxiety, or inadequate stimulation, or there could be neurological damage.

I don’t want to be too reductionist here, but most of us experts believe that the majority of instances of delayed ejaculation aren’t physical in nature, but rather are the product of psychological concerns. Simply put, there’s a difference between the psychosexual response we have when we are alone and the one we experience with a partner. There’s probably nothing wrong with your partner’s unit. It’s all in his head…or his mind, to be more exact. If I had to guess, I’d say he’s got a real bad case of performance anxiety.

When I see this sort of thing in my private practice, I always begin the therapeutic intervention by calling a moratorium on fucking of any kind. This immediately takes the pressure off the couple. From there we begin to rebuild the partnered psychosexual response one step at a time. We begin with sensate focus training (Sensate Focus is a series of specific exercises for couples that encourage each partner to take turns paying increased attention to their own sensations. More about these helpful exercises in the weeks to come.), stress reduction and relaxation exercises. These applications are designed to reduce performance pressure and instead focus on pleasure. The idea is to get them to stay in the moment; absorb the pleasure present without worrying about what is “supposed” to happen.

Finally we address as frankly and openly as possible any fears or anxieties that they may have—as individuals or as a couple. I have the greatest confidence in this method; it succeeds over 90% of the time.

Ok, let’s recap shall we?

Overcoming sexual performance anxiety is dependent on five simple things.

  • First, a guy needs to be attuned to his sexual response cycle — arousal, plateau, orgasmic and resolution phases. He should know what kind of stimulation he needs at each phase to fully enjoy himself and satisfy his partner.
  • Second, the more worried a guy is about a performance issue, the more likely that problem will present itself. A bad experience in the past can often set the stage for its recurrence.
  • Third, don’t be afraid to talk this over with your partner. Withdrawing from your partner or shying away from sex altogether will only increase the likelihood that the problem will persist.
  • Forth, be proactive! Fearing the loss of your sexual prowess or feeling sorry for yourself is counterproductive. Confront the challenge head on. Employ sensate focus training stress reduction techniques and relaxation exercises to help you push past this temporarily impasse and regain your self-confidence.
  • Fifth, free yourself from the mindset that your dick is the center of the universe. Your manhood or your capacity to be a great lover does not reside in your genitals. Expand your sexual repertoire. Remember, pleasure centers abound in your body as well as your partner’s.

Good luck!

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Heightened Awareness: Anxiety Can Lead to Pain During Sex

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Clearly anxiety can be an obstacle to a healthy sex life and needs to be talked about.

By Carrie Weisman

clenched-fists

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What happens when you find the idea of sex daunting

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Some people find physical intimacy difficult – here’s what to do

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We’ve all been there, feeling shy, bashful or even self-conscious due to a sexual encounter. But for some men and women, the idea of sex can be so daunting they’ll avoid it altogether.

Tara*, a 42-year-old who married young and divorced in her 30s, found herself a ‘practical virgin’ on the dating scene after finding herself single. For years, she avoided dating out of fear that she would eventually have to have sex.

“I simply couldn’t imagine stripping naked in front of a total stranger. I’d be too embarrassed,” Tara says. “My body was okay the last time I was dating, but now I’m older and I’ve had two children.”

Lacking the confidence in bed

Tara isn’t alone in finding the thought of sex incredibly intimidating. Whether it’s due to a bad experience in the past, body confidence issues, sexual dysfunction or anticipation about future sexual encounters, this is a common issue that many of us face.

According to Krystal Woodbridge, a psychosexual therapist at the College of Sexual Relationship Therapists (COSRT), finding sex intimidating can be centred around body image issues, especially for women, and how they perceive their partner wants them to look.

“Many women also don’t have the confidence to initiate sex,” says Krystal. “It’s quite common, particularly for women who struggle in this area, that they haven’t actually explored their own body through things like masturbation or understood their own sexual fantasies, sexual desires or urges.”

Many men feel that they need to perform and this constant worry over their ability in bed can lead to performance anxiety. “Men often feel like they need to act in a certain way, maintain an erection and take charge of the situation – and for some men this can be really intimidating.”

Very often people who suffer with a sexual issue, such as erectile dysfunction, premature ejaculation, vaginismus or low sexual desire, will also have problems with sexual confidence.

“Often these issues can put people off getting into a new relationship because when it comes to initiating sex, which would be something they normally do, they hold back because they don’t want their partner to know that there’s some kind of sexual problem,” says Krystal.

6 ways to overcome your sexual fear

Feeling unconfident and daunted by sex can be overcome. We spoke to Tracey Cox, sex and relationships expert about what you can do to turn this around.

1. Only have sex when you’re ready

“Forget any preconceived notions you have about having to climb into bed on date three. Have sex when you feel ready – when you know, trust and feel comfortable enough to sleep with them. Also remember, unless you’re planning on dating an 18-year-old supermodel, your new lover’s body isn’t going to be perfect either. While you’re frantically sucking in your stomach or worrying about how big your bum is, he’s nervous about the light hitting that not-so-well-concealed bald spot or wondering if the arms you’re grabbing on to aren’t as muscular as your ex’s.”

2. Think back to when you were a teenager and take your cue from there

“Start off slowly with foreplay. When you both really like each other, and are both nervous, this is the sexual equivalent of getting into the freezing swimming pool slowly rather than diving in at the deep end. The thought of having full sex after a few foreplay sessions together will feel a lot less scary.”

3. Stick to the basics at first

“Another big concern for people who find sex intimidating is: what if I don’t know what to do? Aren’t people doing stuff in bed I don’t know about? Both sexes worry about this one – and unnecessarily.
The way we meet people to have sex with might have completely changed
but once you’re having it, it’s pretty much the same scenario. After all, there are only so many physical sex acts you can perform and most people stick to the basics first time around. Requests for ‘kinky stuff’, if it’s going to happen, tend to happen a few months in so you’re safe for now. If they do suggest something you’re not comfortable with, simply say ‘I don’t think I’m ready for that now. Can we stick to basics until we know each other better?’.”

4. Explore your body with some solo sex

“If you’re not already doing this, start having some solo sex sessions to get your body used to the feeling of orgasm – perhaps by experimenting with sex toys. There are some good beginners’ toys you can try here. The more you explore your body and know what feels good and what doesn’t, the more confident you’ll be in bed with someone else. Sex toys are a great way to discover how your body works and what it responds to, making you sexually happier and more confident.”

5. Get your attitude right

“Sex isn’t an exam. You’re not going to be graded pass or fail (and if it feels like you are, you’re with the wrong person). So, stop stressing and thinking: ‘this has got to be perfect’. Perfect sex happens to people in movies; normal people muddle through the first time.”

6. Don’t be scared to dim the lights

“Lighting is crucial – especially if you’re body conscious. Don’t be scared to say what you need. If you want it really dark for
the first time, say so. You can start turning up the dimmer switch when your confidence increases.”

Complete Article HERE!

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Nick’s got a problem

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I want to share an exchange I had with a fellow named Nick. He’s 30 years old and writes from Canberra.

Nick: “So here’s the situation and some facts. Newly out – i.e. just started hooking up with guys last year (I’m 30 years old) and in fact just started having sex last year.”

Dr Dick: Better late than never, huh Nick? 😉

Nick: “I have meet up with a few guys now but it has mostly been to have a bit of fun – often without sex. When I do have sex I get more enjoyment out of being topped rather than topping.”

DD: I would say that you are in the majority in this regard. There are more bottoms in the gay-dom than tops.

Nick: “When I do try to give anal, I go partially soft and actually cannot feel anything, even though the guy I’m topping can feel me and gets off.”

DD: Again, not a particularly uncommon complaint. If I had to guess you are like a lot of men who are new to gay sex. They often experience what we, in the business, call performance anxiety. I’ve written and spoken a great deal about this. You can find all these posting by going to the CATEGORIES section in the sidebar of my site. Scroll down till you find the heading: SEX THERAPY. Under that heading you will find numerous sub-categories. The one you are looking for is titles: Performance Anxiety.

Nick: “My cock is a fairly decent size (7.5 inches and fairly thick).”

DD: Mmmm, lovely! 😉

Nick: “The same is the case for when I am getting oral — I just cant feel it or enjoy it.”

DD: Again, this is pretty familiar territory for me. I see a lot of this in my practice. Generally speaking, guys get so into their head that they are unable to enjoy the pleasure sensations in the rest of their body.

Nick: “As a result I have never cum with a guy, even though I come close, especially when I am being topped.”

DD: Yep, this is pretty classic. Sounds more and more like performance anxiety.

Nick: “This is proving to be a problem. I have started getting serious with a guy and he is getting frustrated that I don’t cum.”

DD: I can pretty much assure you that things will only get worse if you don’t nip this in the bud, my friend. Have you ever thought about talking to a therapist about this? I really encourage you do so before this becomes a full-blown sexual dysfunction. You may have noticed this already, since you said you’ve visited my site. I offer therapy by phone and online through Skype for my clients who don’t live in Seattle. You can get all the details by clicking the Therapy Available tab in the header above.

Nick: “I get hard just seeing him and kissing him and being close to him, but when it comes time to have sex, I start getting a bit nervous, go soft and loose all the sexual arousal.”

DD: Your use of the word “nervous” is the clincher. You got it bad, sir, and that ain’t good.

Nick: “So I guess my question is — What’s up with not being able to feel anything when I’m on top? Is it just a question of position? Should I try other positions when I’m topping someone?”

DD: It’s not about positions, not at all. It’s about being disconnected from your dick in partnered sex.

Nick: “I have reassured my partner that I am attracted to him (he’s hot!) and that I am turned on but its starting to be an issue — what can I do to get over this?”

DD: In this instance, Nick, there is no substitute for talking to a professional. And there’s no shame in that. You just need to learn how to jettison the anxiety and relax into it your newfound identity as a sexually liberated gay man. There is a program of sensate focus and relaxation exercises that would certainly help you.

Nick: “That’s my rather long rant for tonight.”

DD: Thanks for writing Nick. I wish you well as you address this. Let me know if I can be of further assistance.

Good luck

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I Can’t Cum, dammit!

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Name: Jayme
Gender: female
Age: 23
Location: ??
I have a pretty major question that I think you’d be perfect to answer, with your credentials. I’ve not had the best relationship history. My second boyfriend, right after I graduated high school, was abusive in every way but physically. I stayed with him for 7 months before getting wise and getting out. A few months after the breakup I was almost raped at a party. I found afterward that I was unable to do anything sexual with anyone, unless I was drunk. It was 4 years before I tried hooking up with anyone.

It’s now been 4 years and 6 months since all that happened, and I’m finally starting to get more comfortable with being sexual. I went through some minor therapy over the summer that really helped me to get past the near-rape I experienced in college. Because of that, I was finally able to have sex for the first time a few weeks ago. I’ve been hooking up with a good friend semi-regularly, and it’s been mostly great. The only problem I’ve run into is that I can’t relax enough to cum with this guy, from anything. He’s fingered me, gone down on me, and we’ve had sex, and I just can’t get off. I’ve had no problems ever bringing myself to orgasm, and when I’m with this guy I can feel like I’m just about to, but I can’t get all the way to that point. Do you have any suggestions for me?

Jilling off

Hey there, Jayme.

Thanks for your message. I do have one really important suggestion for you. This is the same suggestion I make to other women who, for whatever reason, are not getting off with a partner.

You say you have no problems bringing yourself to orgasm. This happens during masturbation, right? Do you use your hand, or do you employ a toy of some sort? Perhaps you do both. Whatever your pattern is, it is successful, and that’s the important part.

My suggestion to you is that you masturbate with and for your partner. I am a huge proponent of a couple masturbating together. There is a wealth of information that each can share with their partner about technique and sensitive areas of one’s body. This is a particularly effective means of resolving issues like the ones you have. And I hasten to add that these masturbation events don’t have to be some boring clinical affairs; they can be totally hot. Put on a show for him and he for you. Read erotica aloud to one another. Incorporate toys, whatever.

If you were my client I’d insist on a fucking moratorium. I’d have you and your partner do lots of playful masturbation together — dry hand, wet hand, toys, whatever. Once you get into a rhythm of orgasmic filled masturbation events, I’d have you move on to mutually masturbating each other. When this is successful you could move on to oral, just as long as you also use your hands. Then and only then would I allow you to incorporate full-on fucking to your sex play.

Eliminate the performance anxiety, share your Jack & Jilling off technique and make your sex play fun; that’s your homework.

Good luck

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