How to recover when time becomes shorter?

Shortened sexual life can be restored through psychological adjustment, behavioral training, drug assistance, partner cooperation and lifestyle improvement. The main causes include psychological stress, increased sensitivity, chronic diseases, abnormal hormone levels and poor lifestyle habits.

1. Psychological adjustment:

Anxiety, depression or excessive stress can speed up ejaculation through neural reflexes. You can relieve tension through mindfulness meditation, cognitive behavioral therapy to help establish correct concepts of sex, and seek psychological counseling if necessary. Open communication between partners can effectively reduce performance pressure.

2. Behavior training:

Stop-action combined with training can extend ejaculation control by pausing stimulation when climax is approaching and continuing after the excitement level subsides. Kegel exercises can strengthen the pelvic floor muscles. Perform 3 sets of contraction exercises every day, each set lasting 10 seconds. Progressive desensitization training reduces glans sensitivity.

3. Medication assistance:

Selective serotonin reuptake inhibitors such as dapoxetine can delay ejaculation and should be used under the guidance of a doctor. Local anesthetic gels extend intercourse by reducing penile sensitivity, and common ingredients include lidocaine. Traditional Chinese medicine conditioning such as Jinsuo Gujing Pills is effective for some patients.

4. Partner cooperation:

Using female-dominated positions such as woman on top can reduce male tension. Extending the foreplay time to more than 15 minutes can balance the sexual response cycles of both parties. Non-penetrative sexual intercourse exercises can help rebuild sexual confidence and gradually transition to normal sexual intercourse.

5. Health management:

Quitting smoking and limiting alcohol intake can improve vascular function. Alcohol intake should not exceed 100 grams per week. Regular aerobic exercise such as jogging and swimming can increase testosterone levels. It is recommended to exercise for 30 minutes three times a week. Guaranteeing 7 hours of sleep helps maintain normal sex hormone secretion and prevents staying up late from affecting autonomic nervous system function.

You can eat more zinc-rich seafood and nuts every day, and supplement with vitamin E to promote gonadal health. Avoid wearing tight underwear to reduce local compression and choose loose cotton materials. Warm water sitz bath can improve the blood circulation of the prostate. It is recommended to take 15 minutes a day. Establish a regular sexual frequency. Excessive abstinence or indulgence may affect performance. If accompanied by symptoms such as frequent urination and perineal pain, organic diseases such as prostatitis need to be investigated. Those who have not improved for a long time should go to the men's department for neuroelectrophysiological examination and hormone level testing.