Consider behavioral techniques like the “squeeze technique.” This involves your partner or yourself gently squeezing the penis just before ejaculation to delay climax. Consistent practice improves control.
Lifestyle Changes
Regular exercise benefits overall health, including sexual function. Aim for at least 150 minutes of moderate-intensity aerobic activity weekly. Reduce stress through techniques like yoga or meditation; high stress levels often worsen premature ejaculation.
A healthy diet rich in fruits, vegetables, and whole grains supports sexual wellness. Limit alcohol and caffeine consumption, as these can negatively impact sexual performance. Sufficient sleep (7-9 hours nightly) is also crucial for optimal physical and mental functioning.
Communication and Therapy
Open communication with your partner is key. Discuss concerns and explore solutions together. Consider seeking professional help from a therapist specializing in sexual health. Therapy can provide coping mechanisms and address underlying psychological factors contributing to premature ejaculation.
Medications (Consult your doctor)
Your doctor might suggest certain antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), off-label to treat premature ejaculation. These medications are not specifically designed for this purpose, so discuss potential side effects and alternatives with your physician before starting any medication. Never self-medicate.
Topical Anesthetics
Some topical anesthetics are available over the counter or through a prescription. These creams or sprays numb the penis, delaying ejaculation. Always follow the instructions carefully and discuss their use with your doctor. They can offer valuable guidance on usage and potential side effects.
