Guide to Managing Premature Ejaculation

Step 1: Identify Underlying Causes

1. Address Misconceptions: • Some myths (e.g. “a drop of semen equals ten drops of blood”) fuel anxiety. • Educate yourself: reliable online resources or a session with a sexual health counsellor.
2. Reduce Anxiety & Performance Pressure: • Lack of experience and past “failures” amplify nervousness. • Consider a few sessions of sex therapy to develop confidence.
3. Modify Masturbation Habits: • Avoid rubbing rapidly solely to climax. Practice edging: slow down as you near orgasm. • Use a penis pump to build stamina gradually.
4. Balance Sexual Frequency: • Infrequent activity (stress, travel, busy schedule) can cause heightened arousal and rapid climax. • Incorporate regular intimacy sessions, even if brief, or try a couples’ vibrator to manage arousal levels.

Step 2: Recognise Severity Levels

Classify your experience to tailor strategies effectively. Measure how quickly ejaculation occurs following penetration and note how many encounters lack control.

• Mild PE: • Ejaculation 6–12 minutes after penetration (under 120 thrusts). • 5–6 out of 10 times, ejaculation happens before full control.
• Moderate PE: • Ejaculation 2–6 minutes after penetration (under 60 thrusts). • 7–8 out of 10 times, ejaculation happens before full control.
• Severe PE: • Ejaculation before or within 2 minutes of penetration (under 15 thrusts). • 10 out of 10 times, ejaculation occurs without control.

Step 3: Behavioural Techniques

1. Start–Stop Method: • Stimulate yourself or let your partner stimulate until you feel nearly there. • Pause all movement until the urge lessens, then restart. • Repeat several times per session before allowing ejaculation.
2. Squeeze Technique: • When ejaculation feels imminent, gently squeeze the base of the glans (head) for a few seconds. • Pressure reduces arousal briefly. Continue after release.

Step 4: Strengthen Pelvic Floor Muscles (Kegels)

• Identify muscles by stopping urine midstream (do not practice during actual urination!).
• Contract pelvic floor muscles for 3–5 seconds, then relax for 3–5 seconds. Repeat 10–15 times per set.
• Perform 3 sets daily. Gradually increase hold duration to 10 seconds as strength improves.

Stronger pelvic floor control delays ejaculation and can enhance overall stamina.

Step 5: Use Devices & Tools

Certain devices can provide immediate feedback and help you train for longer control.

• Cock Rings: • Place at base of penis to gently restrict blood flow, maintaining firmness longer. • Example: Size Matters Endurance Penis Ring Set
• Penis Pumps: • Vacuum pressure encourages fuller erections and gradually builds control. • Example: Power Pump Vibrating Penis Pump
• Couples’ Vibrators: • Designed for partner use, reducing performance anxiety by sharing stimulation. • Example: Couples Choice Rechargeable Couples Vibrator

Rotate use of these devices to gradually increase ejaculatory latency and build confidence.

Step 6: Integrate Lifestyle & Psychological Strategies

• Mindfulness & Relaxation: • Daily meditation or deep breathing reduces overall anxiety. • Start with 5–10 minutes of guided breathing before bed.
• Stress Management: • Regular exercise, balanced diet, and 7–8 hours of sleep help regulate mood and hormones. • Aim for at least 30 minutes of moderate exercise 3–5 times per week.
• Communication with Partner: • Openly discuss PE—fostering teamwork, reducing shame. • Explore non-penetrative intimacy (oral, mutual masturbation, use of toys) to build trust.
• Alternative Therapies: • Some men benefit from acupuncture or yoga to boost relaxation and circulation. • Herbal supplements (e.g., ashwagandha) may help—but consult a GP first.

Step 7: Consider Medical Interventions

If behavioural and device-based methods aren’t sufficient, seek professional evaluation. Options include:

• Topical Desensitising Creams: • Containing lidocaine or benzocaine to reduce glans sensitivity. • Apply 15–30 minutes before intercourse and wipe off excess.
• Oral Medications: • Dapoxetine (short-acting SSRI) can be prescribed to delay climax. • Start under medical supervision to monitor effectiveness and side effects.
• Hormonal Tests: • Low testosterone or thyroid issues can contribute. • A GP can order blood tests and recommend hormone therapy if needed.

Step 8: Track Progress & Adjust

Keep a simple journal or app note of each sexual encounter: duration from penetration to ejaculation, device or technique used, and emotional state. After 4–6 weeks, review patterns:

• Identify triggers (stress, alcohol use, poor sleep).
• Note which methods or devices produced the best gains.
• Set incremental goals (e.g., add 30 seconds per month until reaching 5–6 minutes).

Use data objectively—adjust strategies (more Kegels, stronger cock ring, counselling sessions) to continue progress.