While libido typically varies from person to person, some people may find themselves with uncontrollable sexual thoughts and urges. If this is happening to you, it’s important to talk to your doctor or mental health professional.
There are many ways to decrease libido, from instant techniques to long-term strategies. Some things to try include:
Psychosexual and relationship therapy
Having an excessive sexual drive can be dangerous to your mental and physical health. Sexual urges that become compulsions can cause dysfunction in relationships and negatively impact one’s overall well-being. If sex drive becomes a problem, it is important to seek help from a psychosexual and relationship therapist. This therapy focuses on the connection between psychological and physiological factors that influence libido. It helps individuals to learn healthier ways to cope with their sexual desires and gives couples the tools to improve communication about sexual issues.
A variety of medications may decrease libido. For example, SSRIs (selective serotonin reuptake inhibitors), which are commonly used to treat depression, increase serotonin levels in the brain and reduce sexual desire. Additionally, some antipsychotic drugs and blood pressure medicines can also affect libido. It is a good idea to speak with your doctor if you suspect any of these medications are affecting your sexual arousal.
A healthy diet and regular exercise can also decrease libido. Incorporate calming foods such as leafy greens, whole grains and chamomile tea to reduce testosterone and stress levels, which can lead to low libido. In addition, try to cut down on alcohol and stimulants. Drinking too much alcohol and using cocaine can lower libido by inhibiting testosterone production. Additionally, some herbs, such as passionflower and chamomile can help increase serotonin levels to promote calmness.
Eliminate or reduce stimulants
As a way to decrease libido, individuals can reduce their consumption of stimulants. Stimulants like caffeine and nicotine affect the central nervous system by increasing heart rate, blood pressure and metabolism, all of which can increase sexual desire. Individuals can eliminate these substances by reducing their daily consumption or by switching to decaffeinated and herbal beverages.
Some dietary changes may also be effective in decreasing sexual desire. For example, licorice has been known to lower testosterone levels in men. Similarly, marjoram essential oil has been used by monks to help them remain chaste. These herbs are available in a variety of herbal supplements and as prescription drugs.
People with a low libido can also benefit from psychosexual and relationship therapy. These therapists specialize in helping individuals explore their underlying issues that may be contributing to their low drive. They can teach clients coping mechanisms that allow them to feel more control over their behavior and how to respond appropriately when they are in situations that trigger sexual desire.
Women with a low libido also can benefit from pelvic floor physical therapy. This therapy helps to address tightness in the pelvic muscles and a loss of sensation in the vagina, which can cause pain during sexual activity. In addition, women who have experienced physical or emotional trauma may find that their desire for sex is numbed by memories of the experience.
Change your diet
Sexual arousal is driven by a complex interplay of physical, psychological, and hormonal factors. While a high libido can be a positive trait in relationships, excessive sex behavior or a desire to engage in risky sexual behaviors are cause for concern and may require professional assistance. If compulsive sexual behavior is affecting your daily life, consult with a psychosexual and relationship therapist. Daily habits, such as excessive consumption of pornography or eating greasy fast foods, can also negatively impact sexual arousal and should be addressed immediately.
Changing your diet can be a simple, cost-effective way to decrease libido and promote healthy living. Avoid drinking alcohol, consuming burgers, fries, processed food, sugary drinks, products containing soy, and trans fats and hydrogenated oils as these substances can significantly affect your libido. Incorporate nutrient-rich foods into your diet, such as whole grains, fresh fruits, low-fat dairy, lean proteins, and unsaturated fats (e.g., avocados, olives, chia seeds).
Additionally, it is important to note that certain prescription medications, including antidepressants and birth control pills, can also lower libido. If you notice that a medication is affecting your sexual drive, discuss the issue with your doctor and consider modifying your dosage or switching to another medication. A sex therapist can help you uncover the root causes of your high libido and teach you techniques to manage it.
Reduce stress
Stress is one of the main causes of low libido in both men and women. Physiologically, it triggers the body’s “fight or flight” response, which means that essential functions, such as breathing and heart rate, are prioritized, while non-essential functions like sexual desire are suppressed. Psychologically, stress can cause individuals to feel anxious or nervous about sex, which can also reduce libido.
Practicing mindfulness and meditation can help individuals feel more relaxed before, during and after sex. Additionally, exercising regularly can be a great way to manage stress and improve sleep, both of which can increase libido. Another option is to seek counseling if you are struggling with anxiety or stress.
Lack of Time
Many people put their sex life on the back burner because they have other priorities, such as work, home and raising children. Eventually, this can lead to lack of interest in both the bedroom and the relationship.
If you are having problems with your sex drive, it is important to make an appointment with a psychosexual and relationship therapist. They will be able to assess your situation and come up with strategies for improving your libido. They may recommend changing your diet, eliminating or reducing stimulants and/or working on your overall level of physical activity. With these changes and a good support system, you can have a satisfying and fulfilling sex life.
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