Premature ejaculation (PE) can feel embarrassing, but it’s actually a common problem that many men face. The good news is that there are clear, doable steps you can take right now to improve control and enjoy sex more. Below you’ll find the most effective medical options and a handful of at‑home techniques that work without a prescription.
First‑line drugs are often the fastest way to see results. Selective serotonin reuptake inhibitors (SSRIs) such as sertraline or dapoxetine are prescribed because they delay ejaculation by increasing serotonin levels. You usually start with a low dose and adjust under a doctor’s guidance. If you don’t want daily medication, topical anesthetic creams or sprays containing lidocaine or benzocaine can numb the tip of the penis just enough to reduce sensitivity.
Another option is the tricyclic antidepressant clomipramine, which has been shown to prolong intercourse in clinical studies. Because it can cause side effects like drowsiness, it’s best used when other treatments haven’t helped. Talk to a urologist or a primary care doctor about which pill fits your health profile and lifestyle.
Behavioral tricks are powerful and cost nothing. The “stop‑start” method involves stimulating the penis until you feel the urge to ejaculate, then pausing for 30 seconds before resuming. Repeating this a few times in a session teaches your body to recognize the point of no return and pull back.
The “squeeze” technique works similarly: when you’re close, gently squeeze the head of the penis for a few seconds. This reduces the urge and lets you keep going. Both methods need practice, so try them during solo play before taking them to the bedroom.Strengthening the pelvic floor muscles can also help. To locate the right muscles, try stopping your urine flow mid‑stream. Those are the same muscles you’ll contract in a “Kegel” exercise. Do three sets of ten squeezes each day, holding each squeeze for five seconds. Over weeks, many men notice better control and stronger erections.
Mind‑body approaches like deep breathing or meditation can lower anxiety, which often triggers PE. Try inhaling for four counts, holding for four, and exhaling for four while you’re aroused. Keeping your heart rate steady removes the pressure to “perform” and lets you stay in the moment.
Finally, pay attention to lifestyle factors. Reducing alcohol, quitting smoking, and getting regular exercise improve overall circulation and nerve function. A balanced diet rich in omega‑3 fatty acids, zinc, and B‑vitamins supports hormone health, which indirectly aids ejaculatory control.
Remember, the best plan mixes a few of these strategies. Talk openly with your partner about what feels right, experiment with one or two techniques at a time, and give each method a couple of weeks before deciding if it works. With patience and the right mix of medical help and DIY tricks, lasting longer is well within reach.
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