The mystique around orgasm can be a source of ignorance, frustration, shame, stress, fears and misconceptions that can make it difficult for us to achieve it, and that can also lead us to suffer anorgasmia in silence. Although anorgasmia can also affect men, more cases are usually reported in women, and although sometimes the cause is organic, the vast majority are due to a psychological cause. For this reason, at we want to address this issue and make known 5 exercises for female anorgasmia.
How to know if I am anorgasmic
The anorgasmia It’s about the absence of orgasmsa marked decrease in the intensity of orgasmic sensations or a significant delay in orgasm despite adequate sexual stimulation and arousal.
The diagnosis of this condition should be based on the clinical judgment that the woman’s orgasmic capacity is less than would be reasonable given her age, sexual experience, and adequacy of the sexual stimulation she receives.
In this article we explain to you.
Treatment for female anorgasmia
Treatment for anorgasmia has been approached from many psychological perspectives, but the one with the most research is . This therapy, for anorgasmia, focuses on promoting changes in attitude and relevant thoughts around sex, reducing anxiety and increasing satisfaction and orgasmic ability.
5 exercises for female anorgasmia
The following exercises that we propose are part of CBT, and the ideal is to carry them out with the help and control of a professional, who can guide us and give us specific guidelines and indications adapted to our case.
1. Kegel exercises
Kegel exercises are exercises designed to strengthen the pelvic floor muscles, which support the uterus, bladder, small intestine, and rectum. This type of exercise has many benefits, and among them is the improvement of orgasmic capacity.
Kegel exercises can be done with the help of Chinese balls or other pelvic trainerswhich are introduced into the vagina, forcing its muscles to exert force to hold them while we are in motion.
We can also do them without any type of material, lying down or sitting, contracting the pelvic muscles, as if we were holding our peefor 10 seconds, and rested for 3-5 seconds, doing a maximum of ten repetitions three times a day.
2. Direct masturbation
Using sexual fantasies and/or vibrators to achieve greater arousal. Therapy based on the direct masturbation technique is very effective for those women who have not experienced an orgasm in their life. He 60-90% of women achieve orgasm through masturbation and between 33 and 85% later achieve it with a sexual partner.
3. “Sense Focus”
It is a technique to reduce anxiety that is disruptive to the erotic process of pleasure. This includes a series of maneuvers body touching, sequenced in such a way that they range from non-sexual to highly sexual touching of the partner’s body. This technique aims to prevent the woman from focusing on aspects that may increase her anxiety, such as lack of action, shame and/or guilt. Here you will find different ones.
4. “Role play”
Some women have the misconception that orgasm represents a total loss of control and vulnerability that should be avoided. In role play, the woman pretends that she loses control and that she experiences high sexual arousal, reaching orgasm. The objective of this exercise is to help the woman overcome these fears, although at the moment she does not have enough empirical evidence to support it.
5. Train communication skills
It has been seen that many women who have problems reaching orgasm suffer from poor communication with their partner. In particular, it has been seen that anorgasmic women and their partners show more discomfort when discussing sexual activities related to direct stimulation of the clitoris, compared to other couples whose women do not suffer from orgasmic inhibition.
Other solutions for female anorgasmia
Other strategies used to solve female anorgasmia are the following:
1. Hormonal supplementation
Although androgen therapies have not yet been approved by the Food and Drug Administration (FDA) for treatment of female orgasmic dysfunction, some of them are used in clinical practice. Androgens play a very important role in women’s sexual health, especially in the phase of sexual stimulation and interest, and in maintaining desire. Several studies show how different types of androgens can be beneficial for the treatment of anorgasmia.
- Testosterone therapy. Although there are suspected benefits, testosterone replacement therapy in women is controversial and has not been approved by the Food and Drug Administration (FDA) to treat sexual dysfunction in women. Additionally, you may have side effects including acne, excess body hair, and androgenetic alopecia. Testosterone appears to be most effective in those women with low testosterone levels caused by surgical removal of the ovaries.
- Estrogen therapy for postmenopausal women. If anorgasmia is associated with menopausal symptoms, such as night sweats and hot flashes, systemic estrogen therapy (via tablets, patches, or gels) may relieve those symptoms and improve sexual response. Local estrogen therapy (through vaginal creams or slow-release suppositories or rings placed in the vagina) may increase blood flow to the vagina and improve sexual arousal.
2. Self-esteem work
Sometimes complexes, false beliefs about sexuality, a negative self-image or unhealthy self-esteem are the factors responsible for sexual difficulties. You may be more worried about your body, your movements and each of your actions than about enjoying the moment connected with the present, with your body and with your companion (if there is one). If you feel insecure or embarrassed, you may find it very helpful.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Exercises for female anorgasmiawe recommend that you enter our category.
Bibliography
- Kelly, M.P., Strassberg, D.S., & Turner, C.M. (2004). Communication and associated relationship issues in female anorgasmia. Journal of Sex and Marital Therapy, 30(4), 263–276. https://doi.org/10.1080/00926230490422403
- Laan, E., & Rellini, A.H. (2011). Can we treat anorgasmia in women? The challenge to experiencing pleasure. Sexual and Relationship Therapy, 26(4), 329–341. https://doi.org/10.1080/14681994.2011.649691
- Lipshultz, LI, Pastuszak, AW, Goldstein, AT, Giraldi, A., & Perelman, MA (2016). Management of sexual dysfunction in men and women: An interdisciplinary approach. In Management of Sexual Dysfunction in Men and Women: An Interdisciplinary Approach. https://doi.org/10.1007/978-1-4939-3100-2
- Thompson, R.J. (2017). Topical anorgasmia therapy.