Lads, erectile dysfunction is nothing to shirk about. It happens to the best of us and it happens to the rest of us. You just need to understand a couple of things: 1. You’re not alone and 2. You can effectively beat ED, especially if it is psychologically diagnosed.
To that end, Chappie is here to break down the best ways of overcoming (yes, I resisted the pun), ED, as well as some vital information that every lad needs to know about their chap.
What is erectile dysfunction?
Erectile dysfunction (ED) is the recurring inability to achieve or maintain an erection to the point of sexual fulfilment. ED can lead to other issues such as anxiety, depression and relationship problems. However, ED is such a treatable and manageable condition because of its physical and psychological components.
Today, we wanted to focus primarily on psychological ED which can be managed with mental health strategies and lifestyle changes, as opposed to physical ED which may be remedied by medication.
How can I effectively overcome ED?
- VISIT YOUR DOCTOR
The first step, and it has to be, for every single medical query should be talking to your doctor. This is especially the case with ED as this condition is often caused by both physical and psychological factors. Make sure you see your doctor for the initial medical diagnosis so the two of you can develop a specific treatment program for yourself.
I cannot stress this enough: do not be embarrassed to talk to your doctor about ED! Trust me, they’ve seen and dealt with private and confidential matters all their lives. This is literally what they do and they want to help all their patients. Furthermore, ED is such a common condition that doctors see this as another comforting appointment with another patient – not something peculiar or weird!
- ADDRESS MENTAL HEALTH WITH THERAPY
If your doctor cannot find any significant physical causes for ED, they will conclude that your condition is psychological in nature. If this is the case, you need to identify and address specific psychological factors. The best environment for this kind of rehabilitation and healing is with a licensed therapist. These professionals will help you manage your anxiety and stress levels using strategies that help you manage your sex drive and libido.
In some cases, your therapist will use Cognitive Behavioural Sexual Therapy (CBST) to train your brain to develop new and manageable thoughts and behaviours related to sex. This option can help you temper your psychological outlook on sex and libido and give you back control over your member.
- REDUCE EXCESS STRESS
Stress, no matter how small or big, is a big factor in ED. Stress makes it hard to relax, a key component of an erection. If you are stressed then your blood pressure also increases and this can also lead to ED.
To reduce your stress levels, you need to find a calming technique that works for you. You may find something by yourself, during a doctor’s appointment or after a therapy session.
Activities such as yoga, meditation, breathing exercises, light workouts, talking, music, reading and hiking are all proven to help individuals reduce stress. But remember, your stress-relieving activity is very specific to you!
- BE OPEN IN YOUR RELATIONSHIP
Now, don’t get the wrong idea! We don’t mean your relationship is open season and you should sleep around! To combat ED, you might need to be more open about your relationship WITH your partner. Sometimes we hold anxieties that are unfounded and a clear and passionate conversation with your loved one can lead to those anxieties disappearing.
Be open and honest with your partner – it will have a calming effect on your view of sex and the act of intercourse itself. Furthermore, if you open up a conversation about sex with your partner, you also open up the possibilities of experimentation, which could supercharge your time in bed together and help combat your ED issues.
- LIFESTYLE CHANGES
Whilst changing your lifestyle habits is a little more rooted in physical ED, it also holds a key role in psychological ED. By taking steps to improve your physical ability, you can help and maintain your mentality. But what lifestyle changes are we talking about here?
Plan and maintain a healthier diet, make time for weekly exercise and stop smoking if you do! If we’re talking in more detail then you need to eat more fruits, veg, whole grains, lean proteins and healthy fats, whilst avoiding packaged meals, processed foods, high-sodium meals, unhealthy fats and sugary drinks.
In terms of exercise, you should aim to hit at least 150 minutes of moderate to intense cardiovascular exercise per week, with an extra 2 to 3 sessions of strength and flexibility workouts.
- PELVIC FLOOR EXERCISES
Often called Kegels, pelvic floor exercises are proven ways to help men better maintain erections. Lost? No idea what kegels are? Don’t worry, we’re here to break it down for you!
To begin, first find out where your pelvic floor is. You do this by stopping your urine stream mid-flow to identify your pelvic floor muscle. Don’t start your kegels here – make sure to clear your bladder first. After this first step, contract your pelvic floor muscles for 5 seconds, then release the contraction for 10 seconds. You should repeat these 10 times like any other set at the gym. You should do 3-4 sets of these per day. Eventually, this will strengthen and give you control over your pelvic floor muscles, which helps hold blood in a man’s penis during an erection.
Psychological ED: It’s in your mind!
Remember when we said you’re not alone? Well, over 11.7 million men in the UK said they experienced some sort of issue with their Johnson. If we drill into that even further, a staggering one in five men in the UK (4.3 million) directly report bouts of ED.
Thankfully, ED is one of the most manageable and treatable male conditions. The problem, as you can imagine, is the stigma of going to the doctors and discussing such an intimate issue with someone else. But you need to let go of this … it will eventually be your salvation!