Using self-help strategies (Helping Yourself to a Better Sex Life)

Treating sexual problems is easier now than ever before. Revolutionary medications and professional sex therapists are there if you need them. But you may be able to resolve minor sexual issues by making a few adjustments in your lovemaking style. Here are some things you can try at home.

Educate yourself

Plenty of good self-help materials are available for every type of sexual issue. Browse the Internet or your local bookstore, pick out a few resources that apply to you, and use them to help you and your partner become better informed about the problem. If talking directly is too difficult, you and your partner can underline passages that you particularly like and show them to each other.

Privacy concerns and Internet use

The Internet is a valuable source of all types of information, including books and other products (such as sex toys) that can enhance your sex life. Although it may be obvious, never use your workplace computer to do such searches, to avoid potential embarrassment with your employer, who is likely able to track your search history. People who feel uneasy even about using their home computers and credit cards to order sex-related information or products online might be able to find a nearby store (especially in major cities) and pay with cash.

Give yourself time

As you age, your sexual responses slow down. You and your partner can improve your chances of success by finding a quiet, comfortable, interruption-free setting for sex. Also, understand that the physical changes in your body mean that you'll need more time to get aroused and reach orgasm. When you think about it, spending more time having sex isn't a bad thing; working these physical necessities into your lovemaking routine can open up doors to a new kind of sexual experience.

Use lubrication

Often, the vaginal dryness that begins in perimenopause can be easily corrected with lubricating liquids and gels. Use these freely to avoid painful sex—a problem that can snowball into flagging libido and growing relationship tensions. When lubricants no longer work, discuss other options with your doctor.
Maintain physical affection

Even if you're tired, tense, or upset about the problem, engaging in kissing and cuddling is essential for maintaining an emotional and physical bond.

Practice touching

The sensate focus techniques that sex therapists use can help you re-establish physical intimacy without feeling pressured. Many self-help books and educational videos offer variations on these exercises. You may also want to ask your partner to touch you in a manner that he or she would like to be touched. This will give you a better sense of how much pressure, from gentle to firm, you should use.

Try different positions

Developing a repertoire of different sexual positions not only adds interest to lovemaking, but can also help overcome problems. For example, the increased stimulation to the G-spot that occurs when a man enters his partner from behind can help the woman reach orgasm.

The G-spot

The G-spot, or Grafenberg spot, named after the gynecologist who first identified it, is a mound of super-sensitive spongelike tissue located within the roof of the vagina, just inside the entrance. Proper stimulation of the G-spot can produce intense orgasms. Because of its difficult-to-reach location and the fact that it is most successfully stimulated manually, the G-spot is not routinely activated for most women during vaginal intercourse. While this has led some skeptics to doubt its existence, research has demonstrated that a different sort of tissue does exist in this location.

You must be sexually aroused to be able to locate your G-spot. To find it, try rubbing your finger in a beckoning motion along the roof of your vagina while you're in a squatting or sitting position, or have your partner massage the upper surface of your vagina until you notice a particularly sensitive area. Some women tend to be more sensitive and can find the spot easily, but for others it's difficult.

If you can't easily locate it, you shouldn't worry. During intercourse, many women feel that the G-spot can be most easily stimulated when the man enters from behind. For couples dealing with erection problems, play involving the G-spot can be a positive addition to lovemaking.

Oral stimulation of the clitoris combined with manual stimulation of the G-spot can give a woman a highly intense orgasm.

Write down your fantasies

This exercise can help you explore possible activities you think might be a turn-on for you or your partner. Try thinking of an experience or a movie that aroused you and then share your memory with your partner. This is especially helpful for people with low desire.

Do Kegel exercises

Both men and women can improve their sexual fitness by exercising their pelvic floor muscles. To do these exercises, tighten the muscle you would use if you were trying to stop urine in midstream. Hold the contraction for two or three seconds, then release. Repeat 10 times. Try to do five sets a day. These exercises can be done anywhere—while driving, sitting at your desk, or standing in a checkout line. At home, women may use vaginal weights to add muscle resistance. Talk to your doctor or a sex therapist about where to get these and how to use them.

Try to relax

Do something soothing together before having sex, such as playing a game or going out for a nice dinner. Or try relaxation techniques such as deep breathing exercises or yoga.

Use a vibrator

This device can help a woman learn about her own sexual response and allow her to show her partner what she likes.

Don’t give up

If none of your efforts seem to work, don’t give up hope. Your doctor can often determine the cause of your sexual problem and may be able to identify effective treatments. He or she can also put you in touch with a sex therapist who can help you explore issues that may be standing in the way of a fulfilling sex life.

Talking to your partner (Helping Yourself to a Better Sex Life)

Many couples find it difficult to talk about sex even under the best of circumstances. When sexual problems occur, feelings of hurt, shame, guilt, and resentment can halt conversation altogether. Because good communication is a cornerstone of a healthy relationship, establishing a dialogue is the first step not only to a better sex life, but also to a closer emotional bond. Here are some tips for tackling this sensitive subject.
 
Find the right time to talk
There are two types of sexual conversations: the ones you have in the bedroom and the ones you have elsewhere. It's perfectly appropriate to tell your partner what feels good in the middle of lovemaking, but it's best to wait until you're in a more neutral setting to discuss larger issues, such as mismatched sexual desire or orgasm troubles.

Avoid criticizing
Couch suggestions in positive terms, such as, "I really love it when you touch my hair lightly that way," rather than focusing on the negatives. Approach a sexual issue as a problem to be solved together rather than an exercise in assigning blame.

Confide in your partner about changes in your body
If hot flashes are keeping you up at night or menopause has made your vagina dry, talk to your partner about these things. It's much better that he know what's really going on rather than interpret these physical changes as lack of interest. Likewise, if you're a man and you no longer get an erection just from the thought of sex, show your partner how to stimulate you rather than let her believe she isn't attractive enough to arouse you anymore.

Be honest
You may think you're protecting your partner's feelings by faking an orgasm, but in reality you're starting down a slippery slope. As challenging as it is to talk about any sexual problem, the difficulty level skyrockets once the issue is buried under years of lies, hurt, and resentment.

Don't equate love with sexual performance
Create an atmosphere of caring and tenderness; touch and kiss often. Don't blame yourself or your partner for your sexual difficulties. Focus instead on maintaining emotional and physical intimacy in your relationship. For older couples, another potentially sensitive subject that's worth discussing is what will happen after one partner dies. In couples who enjoy a healthy sex life, the surviving partner will likely want to seek out a new partner. Expressing your openness to that possibility while you are both still alive will likely relieve guilt and make the process less difficult for the surviving partner later.

Setting the stage for effective nonverbal communication

Need More Help with Nonverbal Communication?

Nonverbal communication is a rapidly flowing back-and-forth process. Successful nonverbal communication depends on your ability to manage stress, recognize your own emotions, and understand the signals you’re sending and receiving.

This requires your full concentration and attention. If you are planning what you’re going to say next, daydreaming, or thinking about something else, you are almost certain to miss nonverbal cues and other subtleties in the conversation. You need to stay focused on the moment-to-moment experience in order to fully understand what’s going on.

To improve nonverbal communication, learn to manage stress
Learning how to manage stress in the heat of the moment is one of the most important things you can do to improve your nonverbal communication. Stress compromises your ability to communicate. When you’re stressed out, you’re more likely to misread other people, send confusing or off-putting nonverbal signals, and lapse into unhealthy knee-jerk patterns of behavior. Furthermore, emotions are contagious. Your upset is very likely to trigger upset in others, making a bad situation worse.

If you’re feeling overwhelmed by stress, it’s best to take a time out. Take a moment to calm down before you jump back into the conversation. Once you’ve regained your emotional equilibrium, you’ll be better equipped to deal with the situation in a positive way.

How emotional awareness strengthens nonverbal communication
In order to send accurate nonverbal cues, you need to be aware of your emotions and how they influence you. You also need to be able to recognize the emotions of others and the true feelings behind the cues they are sending. This is where emotional awareness comes in.

Emotional awareness enables you to:

• Accurately read other people, including the emotions they’re feeling and the unspoken messages they’re sending.
• Create trust in relationships by sending nonverbal signals that match up with your words.
• Respond in ways that show others that you understand, notice, and care.
• Know if the relationship is meeting your emotional needs, giving you the option to either repair the relationship or move on.

How nonverbal communication can go wrong

It takes more than words to create satisfying, strong relationships. Nonverbal communication has a huge impact on the quality of your personal and professional relationships. What you communicate through your body language and nonverbal signals affects how others see you, how well they like and respect you, and whether or not they trust you.

Unfortunately, many people send confusing or negative nonverbal signals without even knowing it. When this happens, both connection and trust are damaged.

Nonverbal communication and body language in relationships
Ted, Arlene, and Jack are all articulate speakers who say one thing while communicating something else nonverbally, with disastrous results in their relationships:

Jack
gets along with his colleagues at work, but not with those who matter most to him. If you were to ask them why, they would say that Jack is “too intense.” Rather than look at you, he devours you with his eyes. And if he takes your hand, he lunges to get it and then squeezes so hard it hurts. Jack is a caring guy but has a terrible time being in sync with people. This awkwardness limits his ability to advance at work. He just isn’t seen as being good with others.

Arlene
is attractive and has no problem meeting eligible men. Keeping them is the problem! Arlene is funny and interesting, but even though she constantly laughs and smiles, she radiates tension. Arlene’s shoulders and eyebrows are noticeably raised, her voice is shrill, and her body is stiff. Being around Arlene makes many people feel uncomfortable. Arlene has a lot going for her that is undercut by the discomfort she evokes in others.

Ted
thought he had found the perfect match when he met Sharon, but Sharon isn’t so sure. Ted is very eligible. He is good looking, hardworking, and a smooth talker. The trouble is that Ted seems to talk more to himself than to Sharon. When Sharon has something to say, Ted is ready with a reply before she finishes her thought. This makes Sharon feel ignored, and she has started to date other men. Ted loses out at work for the same reason. His inability to listen to others makes him unpopular with many of the people he most admires.

These smart, well-intentioned people struggle in their attempt to connect with others. None of them are aware of the nonverbal messages they communicate. If you want to communicate effectively, avoid misunderstandings, and enjoy solid, trusting relationships both socially and professionally, it’s important to understand how to use and interpret nonverbal signals.

Types of nonverbal communication and body language

There are many different types of nonverbal communication. Together, the following nonverbal signals and cues communicate your interest and investment in others.

Facial expressions
The human face is extremely expressive, able to express countless emotions without saying a word. And unlike some forms of nonverbal communication, facial expressions are universal. The facial expressions for happiness, sadness, anger, surprise, fear, and disgust are the same across cultures.

Body movements and posture
Consider how your perceptions of people are affected by the way they sit, walk, stand up, or hold their head. The way you move and carry yourself communicates a wealth of information to the world. This type of nonverbal communication includes your posture, bearing, stance, and subtle movements.

Gestures
Gestures are woven into the fabric of our daily lives. We wave, point, beckon, and use our hands when we’re arguing or speaking animatedly—expressing ourselves with gestures often without thinking. However, the meaning of gestures can be very different across cultures and regions, so it’s important to be careful to avoid misinterpretation.

Eye contact
Since the visual sense is dominant for most people, eye contact is an especially important type of nonverbal communication. The way you look at someone can communicate many things, including interest, affection, hostility, or attraction. Eye contact is also important in maintaining the flow of conversation and for gauging the other person’s response.

Touch
We communicate a great deal through touch. Think about the messages given by the following: a firm handshake, a timid tap on the shoulder, a warm bear hug, a reassuring pat on the back, a patronizing pat on the head, or a controlling grip on your arm.

Space
Have you ever felt uncomfortable during a conversation because the other person was standing too close and invading your space? We all have a need for physical space, although that need differs depending on the culture, the situation, and the closeness of the relationship. You can use physical space to communicate many different nonverbal messages, including signals of intimacy, aggression, dominance, or affection.

Voice
It’s not just what you say, it’s how you say it. When we speak, other people “read” our voices in addition to listening to our words. Things they pay attention to include your timing and pace, how loud you speak, your tone and inflection, and sounds that convey understanding, such as “ahh” and “uh-huh.” Think about how tone of voice, for example, can indicate sarcasm, anger, affection, or confidence.

What is nonverbal communication and body language?

Nonverbal communication, or body language, is a vital form of communication—a natural, unconscious language that broadcasts our true feelings and intentions in any given moment, and clues us in to the feelings and intentions of those around us.

When we interact with others, we continuously give and receive wordless signals. All of our nonverbal behaviors—the gestures we make, the way we sit, how fast or how loud we talk, how close we stand, how much eye contact we make—send strong messages. These messages don’t stop when you stop speaking either. Even when you’re silent, you’re still communicating nonverbally.

Oftentimes, what we say and what we communicate through body language are two totally different things. When faced with these mixed signals, the listener has to choose whether to believe your verbal or nonverbal message, and, in most cases, they’re going to choose nonverbal.

Why nonverbal communication matters
The way you listen, look, move, and react tells the other person whether or not you care, if you’re being truthful, and how well you’re listening. When your nonverbal signals match up with the words you’re saying, they increase trust, clarity, and rapport. When they don’t, they generate tension, mistrust, and confusion.

If you want to communicate better in all areas of your life, it’s important to become more sensitive to body language and other nonverbal cues, so you can be more in tune with the thoughts and feelings of others. You also need to be aware of the signals you’re sending off, so you can be sure that the messages you’re sending are what you really want to communicate.

Nonverbal communication cues can play five roles:

• Repetition: they can repeat the message the person is making verbally
• Contradiction: they can contradict a message the individual is trying to convey
• Substitution: they can substitute for a verbal message. For example, a person's eyes can often convey a far more vivid message than words and often do
• Complementing: they may add to or complement a verbal message. A boss who pats a person on the back in addition to giving praise can increase the impact of the message
• Accenting: they may accent or underline a verbal message. Pounding the table, for example, can underline a message.

Causes of insecure attachment

Major causes of insecure attachments include:

• physical neglect — poor nutrition, insufficient exercise, and neglect of medical issues
• emotional neglect or emotional abuse — little attention paid to child, little or no effort to understand child’s feelings; verbal abuse
• physical or sexual abuse — physical injury or violation
• separation from primary caregiver — due to illness, death, divorce, adoption
• inconsistency in primary caregiver — succession of nannies or staff at daycare centers
• frequent moves or placements — constantly changing environment; for example: children who spend their early years in orphanages or who move from foster home to foster home
• traumatic experiences — serious illnesses or accidents
• maternal depression — withdrawal from maternal role due to isolation, lack of social support, hormonal problems
• maternal addiction to alcohol or other drugs — maternal responsiveness reduced by mind-altering substances
• young or inexperienced mother — lacks parenting skills