Sex is a part of life. While it can bring a lot of enjoyment and intimacy between people, for many men, it also brings a great deal of expectations and anxiety around performance. Unfortunately, given a range of outdated stereotypes men must endure around sex, most forms of erectile dysfunction, premature ejaculation and wider sexual performance anxiety are uncomfortable topics of discussion, despite it being incredibly common among men of all ages and backgrounds.
Without addressing these issues head-on, you can easily fall into a cycle that feels impossible to break, leaving intimate relationships to become harder to manage and your self-esteem starting to erode.
Treatment and supportive strategies are available to help with overcoming sexual anxiety. With the right approach, understanding the root cause of your anxiety, and taking steps to address it, you’ll work to improve your sexual experiences and may also strengthen your relationship.
What is Sexual Performance Anxiety?
Sexual performance anxiety manifests in many forms, but typically happens when you’re so worried about how well you’ll perform during sex that it actually affects your ability to either enjoy it or engage in it. It’s like being stuck in your own head, worrying about things going wrong, and that worry leads to the exact problems you’re trying to avoid.
If you’ve ever felt disconnected from the moment before, during or after sex because you’re too focused on your “performance,” you’re not alone. Some research has found that almost 60% of men will at some time avoid sexual activity due to performance activity.
Like most forms of anxiety, sexual performance anxiety can instil an ongoing sense of stress that extends long before and beyond your time in the bedroom. It covers everything from maintaining an erection to reaching orgasm too quickly (premature ejaculation), stemming out to affect nearly every interaction with an intimate (or potentially intimate) partner. It can also lead to physical responses such as erectile dysfunction. In fact, another study found that 9-25% of men record sexual performance anxiety as the cause of their premature ejaculation and psychogenic erectile dysfunction.
What Causes Sexual Performance Anxiety?
Several factors can contribute to performance anxiety in the bedroom, including:
- Past experiences: If you’ve struggled with erectile dysfunction or premature ejaculation before, the fear of it happening again can creep into your mind every time.
- Body image: Worrying about how you look or how your partner views your body can distract you from being present.
- Relationship challenges: Issues in your relationship—whether it’s a lack of communication or underlying tension—can affect how relaxed you feel during sex.
- Unrealistic expectations: If you believe you always need to be “perfect” in bed, you’re setting yourself up for stress. No one is perfect all the time.
- Porn addiction: Excessive watching pornography can lead to unrealistic expectations about sex, creating pressure and dissatisfaction with real-life intimacy. It may desensitise you to natural sexual experiences, causing difficulties with arousal and performance. Over time, this can contribute to erectile dysfunction, premature ejaculation, and increased sexual performance anxiety.
Recognising the Signs of Sexual Anxiety
Sexual health is just as important as physical and mental health, so you need to recognise the signs of sexual performance anxiety if you want to start addressing the root causes. The signs can be physical, emotional, and behavioural, and often appear in combination.
Physical Signs
Common physical symptoms include:
- A rapid heartbeat
- Excessive sweating
- Feeling shaky during intimate moments
Many men also experience difficulty maintaining an erection or reaching orgasm too soon, leading to frustration. These physical responses are often driven by the body's fight-or-flight reaction, triggered by anxiety.
Emotional Signs
Emotionally, sexual anxiety can manifest as feelings of stress, fear, and worry around sex. You might find yourself constantly doubting your ability to perform, or worrying about disappointing your partner, making it difficult to enjoy intimacy, creating a cycle of negative emotions.
Behavioural Signs
You may also notice behavioural changes, such as avoiding sexual situations altogether. Even if you desire intimacy, anxiety might cause you to make excuses or pull away from your partner. Such avoidance can further strain the relationship and reinforce your anxiety.
How Sexual Performance Anxiety Affects Relationships
Sexual anxiety doesn’t just affect you; it can impact your relationship, too. When a man feels anxious about sex, he might pull back emotionally, leading to confusion and frustration for his partner.
- Misunderstandings: Your partner might think the issue is a lack of attraction, leading to feelings of rejection.
- Avoiding intimacy: Anxiety can make you avoid sexual situations, which can strain the relationship over time.
- Emotional distance: Without addressing the problem, you and your partner may grow apart emotionally, further complicating the issue.
Being vulnerable can feel uncomfortable, but you need open and honest communication with your partner to solve the problem together.
Practical Strategies for Overcoming Sexual Performance Anxiety
It’s never too late to start working towards overcoming sexual anxiety. Everyone is different, so you can try several strategies and techniques available to build an approach that improves both your confidence and your ability to enjoy sex without worrying about performance.
1. Practice Mindfulness
An effective way to combat sexual performance anxiety is mindfulness. Being mindful during sex means staying in the moment instead of letting your mind spiral into worries. Focus on how things feel—whether it’s your partner’s touch or the sensations in your own body. When you’re fully engaged in the experience, it’s harder for anxiety to take hold.
2. Cognitive Restructuring
Cognitive-behavioural therapy (CBT) is a useful tool for addressing performance anxiety. By changing negative thought patterns, you can reduce the stress around sex.
For example, instead of thinking, “I must perform perfectly, or my partner will be disappointed,” reframe that thought into something like, “Sex is about mutual enjoyment, not perfection.”
3. Communication with Your Partner
This one’s key. Let your partner know what’s going on. It’s tough, but talking about your feelings of anxiety can help reduce the pressure. After all, your partner may be feeling similarly, and working through it together can bring you closer. Discussing expectations openly and honestly can remove a lot of the stress you might be putting on yourself.
4. Gradual Exposure
Instead of diving straight into intercourse, start with non-sexual touching and gradually work your way up. Slow, gradual exposure can help remove the pressure to perform immediately and allow you to focus on building connections and trust with your partner.
By the same token, if you are consistently watching pornography, try to limit the amount you consume to realign your perception of sex.
5. Lifestyle Changes
Taking care of your overall health can also help improve sexual performance. Regular exercise, a balanced diet, and stress management can go a long way toward boosting confidence. Physical health plays a massive role in sexual health.
When to Seek Professional Help
Sometimes, self-help techniques aren’t enough. If you find that sexual performance anxiety is persisting despite your best efforts, it may be time to seek professional help.
Here are some indicators:
- The anxiety doesn’t go away: If it feels like the anxiety is always there, and it’s impacting your everyday life.
- Sexual problems worsen: If erectile dysfunction or premature ejaculation continues despite making changes.
- Relationship strain: If the anxiety is causing significant tension between you and your partner.
Professionals who can help include:
- Sex therapists: Specialists who help people with sexual issues. They can guide you through exercises and discussions that target your specific concerns.
- Counsellors or psychologists: These professionals can help with cognitive restructuring and other anxiety-reducing strategies.
- Medical doctors: If there are physical causes, like erectile dysfunction, a doctor can provide solutions, including medication or treatments.
Explore Personalised Approaches to Overcoming Sexual Anxiety with Blokes Psychology
Overcoming bedroom anxiety isn’t easy, but it’s absolutely possible with time, patience, and the right support. Remember, you’re not alone—many men face this challenge. The first step is acknowledging the issue and understanding its causes. From there, applying strategies like mindfulness, open communication with your partner, and gradual exposure can make a significant difference.
If you find that anxiety continues to impact your sex life and relationships, seeking professional help can be a game-changer. Blokes Psychology offers tailored psychological support to help men manage stress, improve relationships, and achieve better mental wellness. Whether you’re struggling with anxiety, relationship issues, or other challenges, our team of experts can help you regain confidence and live a fulfilling, anxiety-free life. We provide in-person sessions at our clinics or convenient telehealth services Australia-wide.
Take the next step towards a healthier, more satisfying life by reaching out to Blokes Psychology.
