A wide range of factors, both physical and emotional, can affect sexual function. Sexual arousal is made up of a complicated combination of hormones, feelings, and bodily functions that may easily be disrupted under certain circumstances. In this article, we'll explore the connections between stress hormones and sexual dysfunction, as well as offer strategies for managing sexual difficulties that are connected to stress responses.
Chronic stress can negatively impact sexual health, including libido, arousal, and orgasm, and even lead to sexual dysfunction. Stress affects the sexual health of both men and women, with studies showing decreased sexual desire and satisfaction in women and lower levels of sexual desire and satisfaction in men.
Chronic stress can decrease libido and sex drive by releasing the stress hormone cortisol. Cortisol can negatively impact testosterone levels in both men and women. In addition, elevated cortisol levels can also impact estrogen and progesterone secretion in women and thyroid hormone production, leading to decreased sex drive.
While many of us may acknowledge that we don't feel "in the mood" when we're stressed, the stress response does more than just affect our psychological processes as they relate to sexual arousal, it can also affect sex drive through physiological responses.
Cortisol, a stress hormone, can kill libido and suppress sex hormones, leading to a decrease in sexual desire and arousal. Cortisol levels rise in the presence of chronic stress, a common challenge for modern humans. In addition to raising cortisol levels, a chronic stress response can lead to decreased sex hormones, such as testosterone and estrogen, negatively impacting both sex drive and sexual function.
Neurotransmitters like serotonin and dopamine have also been shown in studies to impact sexual desire and motivation. Chronic stress can alter the levels of these hormones, which can also cause a decline in sex drive and sexual function.
Stress can affect both the physical and psychological aspects of sexual health, making it difficult to become aroused and experience orgasm. Erectile dysfunction can then cause a cycle of performance anxiety and poor psychological arousal, which can get in the way of maintaining a healthy sex life.
Chronic stress can also lead to decreased genital arousal and sexual response, making it difficult to both engage in and complete sexual activity.
It's not only the physiological challenges of chronic stress that impact sexual desire and sexual function. Stress can create a busy, frazzled mind, and distract you from wanting or being present during sex. Sex drive can be extremely low when the sympathetic nervous system is online--it can be difficult to focus outside of your own racing thoughts.
Stress can also impact mood, leading to and/or exacerbating anxiety and depression, both of which can diminish libido and make it harder to feel sexual. Those experiencing depression often have anhedonia, which is a lack of pleasure in activities...including sexual activity. Anxious feelings often effectively kill sex drives. And for many sexually functional women and men, low sexual arousal and sex drive can then create feelings of low self esteem that feed back into those feelings of anxiety and depression, creating a vicious cycle.
The good news is that while chronic stress can lead to sexual dysfunction, there are strategies you can use to help manage that stress and improve sexual functioning. The following are some simple and natural tools that sexually functional women and men an use to improve their sex drive and increase sexual desire.
Regular exercise can help reduce stress and boost mood, making it easier to engage in sexual activity. Exercise has been researched and found effective for improving overall health as well as sex life, reducing stress and anxiety, and boosting cardiovascular health...all aspects of healthy sexual function.
While no foods can truly be considered aphrodisiac in the way that is commonly understood in media, certain foods, such as those high in omega-3 fatty acids and antioxidants, can help reduce stress and increase libido.
These "aphrodisiac foods" can also help improve blood flow and sensation, making it easier to engage in sexual activity.
Practicing relaxation techniques, such as deep breathing, meditation, or yoga, can reduce stress and improve sex drive. Engage in these practices in addition to other stress-reducing activities, such as exercise, healthy eating, and relaxation techniques, to improve overall health and sex life.
One of the most effective stress management techniques is getting sufficient, quality sleep. Being tired can negatively impact libido and sexual functioning. Try to go to sleep and wake up at the same time every day to get your circadian rhythms in line. Keep your sleeping space dark, cool, and quiet. Avoid caffeine after noon, and avoid screens an hour before bedtime.
Consider therapy if you and your partner are having difficulty communicating about stress and sex drive. Sex desire and sexual function can be difficult topics for a couple to discuss openly. Couples therapy with a therapist who specializes in sex therapy can improve communication and intimacy around sexual desire and help improve sexual dysfunction.
It’s natural to experience fluctuations in sexual desire, but chronic stress can negatively impact sex life. Seeking help and making lifestyle changes can improve sex drive as well as overall health. Prioritize self-care and stress management to improve overall health and sexual life, and consider talk therapy if needed. Small acts to manage stress can have a positive effect on libido and sex drive.
At Williamsburg Therapy Group, our team of doctoral-level psychotherapists offers both online and in-person sessions to accommodate a busy life, and allow you to work with a provider that can meet your individual therapy needs.
Whether you are experiencing psychosocial stress and poor sexual arousal around past sexual abuse, a low sex drive, difficulty with sexual functioning, or any other impediments to a healthy sex life, therapy can help. Everyday stress can affect both men and women and negatively impact libido and sexual health. Open and honest communication can help alleviate performance anxiety and allow you to more effectively read each other's sexual cues.