3 Ways to Connect With Your Sexual Self

Last week, I wrote about why I believe it’s essential to cultivate a good relationship with the erotic side of yourself. I talked about how it can improve not just your own health and happiness, but your relationships. I also shared a series of questions that you can ask yourself if you want to release some negative ideas or stereotypes that you may be carrying about self-pleasure. If you missed last week’s blog, you can find it here.

This week, I’m going to be building on last week’s installment by sharing some tips for ways to improve your relationship with your erotic self. Some of these are activities, and some are shifts in attitude. This isn’t a prescription, just a set of ideas–you can pick and choose from this list based on what sounds exciting, enjoyable, and useful to you. Happy browsing!

  • Connect with your senses. Many people don’t feel very connected to their bodies–and particularly their experiences of bodily pleasure. They’re tuned out from their senses. They may notice when something feels bad, but they don’t necessarily check in and notice when something feels good. So take some time to pay attention to the small moments of pleasure you experience throughout your day. It doesn’t have to be sexual–you can try paying more attention to the feeling of warm water hitting your back in the shower, or the delightful feeling of freshly-washed sheets, or the sweet smell of flowers in your garden.
  • Consider your “erotic theme.” Most people have certain fantasies that they return to again and again. As diverse as these fantasies appear on the surface, there’s often a core theme or themes running through them. For instance, a variety of different fantasies might be united by the idea of being so wanted by someone that they are willing to break a taboo or act totally out of character, just to be with you. Think about the fantasies that you return to, and ask yourself what unites them. Why do they continue to resonate with you? What’s the spice that makes them sexy? Understanding your erotic theme can help you identify fertile new ground to explore, as you can develop new fantasies that fit into, expand, or develop your core erotic themes. If you’re able to express what you discover to your partner, it can be a fun, sexy conversation, and also help them understand where you’re coming from and what sex means to you.
  • Release yourself from expectations and pressure. One of the most common reasons that people don’t explore new sexual activities, fantasies, or experiences is that they’re afraid that they won’t be aroused enough to get hard and stay hard, or to reach orgasm. They might also be worried that they won’t reach orgasm quickly enough. Any time you try something new, it is likely to take some time to figure out how it works. That’s just life. But there are so many benefits to switching things up sexually that it is more than worth the journey. Plus, the journey itself should be fun. Imagine just exploring pleasure without a lot of outcome goal or time pressure. You can do this either alone or with a partner, but for the moment I’m focusing on self-pleasure. Next time you try this, make sure you won’t be interrupted, and create an intention of deep self-loving, not just “getting off”. Take the time to allow arousal to ebb and flow. Remind yourself that there is no rush. Allow yourself to explore freely–you can always return to your usual style of touch or your favorite fantasy when you want to.

If you’re interested in learning more about the many benefits of switching up your sexual routine, you might want to check out these previous posts:

What Makes Good Sex Good?

Getting What You Really Want Out of Sex

Good Sex Over a Lifetime

Are Vibrators Habit-Forming?

Flexibility is the Key to a Satisfying Sex Life

The Most Fundamental Sexual Connection

We generally think of sex as something that happens between two or more people. But the most fundamental and important sexual relationship is the one you have with yourself.

When I refer to “the sexual relationship you have with yourself,” I mean the erotic space that exists inside you. That includes the sensuous space of physical pleasure that you experience through your own body, your unique erotic fantasies, and your sense of yourself as a sexual being. All of that belongs to you. It is yours alone, for you to explore in any way you choose.

Self-pleasure has lots of benefits, ranging from increased orgasmic response to better sleep, pain relief, decreased anxiety, improved circulation…I could go on and on. It is unique in that it is private; when you’re having sex with yourself, you don’t have to consider another person’s feelings, reactions, and preferences in the moment, which can allow for a type of exploration that is relaxed and curious.

Often I find that people are impeded in exploring their sexual selves alone by a perception that self-pleasure is in some way gross, lonely, bad, or sad. That’s a real shame, in my opinion. Self-pleasure is completely normal. It’s the most reliable way to experience orgasm, and, for many people, it can be a valuable self-care practice.

If you have that kind of reaction to self-pleasure–if it seems isolating or wrong in some way–ask yourself these questions:

  • Why am I having this reaction?
  • Where did I learn this?
  • Do I still actually believe it?
  • What do I aspire to believe about self-pleasure?
  • How far away from that aspirational belief am I right now?
  • What would be the benefit to me if I were able to shift all the way to the belief I would like to have?
  • What would be the benefit to my relationship(s)?

Then write down the belief you would like to have, and refer to it often. When you notice you are having the old, less helpful thoughts, try deliberately replacing those thoughts with the new ones.

If this is difficult, or progress is slower than you would like, you might benefit from discussing it with a therapist. When you interview a therapist to see if it’s a good fit, be sure to ask them if they are comfortable and competent working with sex issues—this is an issue that will require some explicit discussion about sex and sexuality.

Embracing and exploring your sexual self can allow you to understand yourself better—to know what turns you on and off, what invigorates and excites you, and what gives you pleasure. But it won’t just benefit you alone; you can also bring that knowledge back to your partnered sexual encounters, and your understanding of yourself can make sex that much hotter and more meaningful.

Having a strong connection with your own eroticism can also take some pressure off your partnered intimate interactions. It can be very distressing when one partner wants to have sex and the other does not. If you can stop thinking of self-pleasure as something lonely or lesser than partnered sex, and start thinking of it as an opportunity to explore, experience, and have a lot of fun exploring your eroticism without the pressure of anyone else’s expectations, you may find yourself taking it in stride the next time your partner doesn’t feel like having sex when you do. The reverse is also true. Next time your partner’s in the mood and you aren’t, you could invite them to have some hot self-sexual time.

Or maybe you would find it sexy to watch, or to participate in some manner? There are many ways you can incorporate self-stimulation into your repertoire for partnered sex. Anxiety and arousal don’t go together; an internal sense that it is your “job” to “give” your partner sexual pleasure and orgasm can really put a damper on enthusiasm and hotness. That knife cuts both ways—worrying that you’re taking too long is decidedly not erotic! Knowing you can take control of your own pleasure (and your partner can do the same) is one of the most empowering and anxiety-reducing shifts I know of.

Tune in next week, when I’ll be sharing some tips for how to explore your self-sexual connection!

When Self-Pleasure Habits Get In The Way of Partnered Sex

If I could give one piece of sex advice to everyone, it would be this: “Switch it up on a regular basis!”

The more ways you can develop for experiencing sexual pleasure, and the more pleasure you can generate, the more likely you are to reach orgasm, whether alone or with a partner. The more different routes you have to orgasm on your own, the more likely you will find a way to reach orgasm with a partner. And the more different routes you have to orgasm with a partner, the more likely you are to experience pleasure even when life throws a wrench into things and certain activities aren’t possible for one reason or another.

Most people who reliably reach orgasm have one primary way of doing so. It is perfectly understandable that people go with what works; why argue with success? Our cultural expectation seems to be that sex isn’t “real sex” unless there is an orgasm, and not only that, an orgasm that someone else “gave” us. So once we figure out how to “give our partner an orgasm”, we tend to stick with that strategy rather than continue to explore and risk not “getting it right”, “being a bad lover” or just missing the orgasm entirely some of the time.

Here’s the problem: the more you focus one just one way of reaching orgasm or experiencing pleasure, the more likely you are to get stuck in a rut. When you bring yourself to orgasm in a specific way, you’re strengthening a neural pathway in your brain. Every time you do the same thing, that pathway gets stronger. Unless you switch it up and cultivate other ways of reaching orgasm, it becomes harder and harder to do so in any other way.

There are lots of ways this might look:

  • I self-pleasure by rubbing myself against something, and I can’t get that same feeling and reach orgasm with a partner
  • I self-pleasure while watching porn, and find it hard to reach orgasm with a partner
  • I can’t reach orgasm without a particular fantasy, and that makes me uncomfortable; I’d rather be able to do it without that particular fantasy
  • I self-pleasure dry (or with a tight hand), and then when I have penis-in-vagina sex with my partner, the sensation just isn’t strong enough to get over the edge

All of these examples point to a particular pathway to orgasm, involving a combination of thoughts, images, novel stimuli, types of touch, amount of slipperiness, amount of pressure, broad versus specific stimulation, etc.

The key to shifting a habitual neural pathway to orgasm is to start to change it up. Let me be clear; this is not always easy, nor is it something most people can accomplish quickly. That’s why an ounce of prevention is worth a pound of cure! If you already have multiple ways you can experience high levels of sexual pleasure, make sure to use all of them to get to orgasm, not just the easiest one.

And if you are in a rut, consider what is different between the way you most easily reach orgasm and the way you and your partner have sex. Think about all the components of the interaction. Then begin experimenting with shifting one or two things more toward a sensation or visual stimulation that partnered sex can match. Here are some specific suggestions:

  • If you watch porn, watch just one video all the way through rather than clicking between many. Get used to arousal ebbing and flowing, and returning, even when the “action” is a little slower and less novel
  • If you touch yourself without lube, try using lube. Partner sex is often slicker than solo sex, although not always. If the opposite is true, try using less lube.
  • If you rub against something, try placing your hand between the object and your body. Gradually shift how much of the sensation is coming from diffuse pressure versus your hand moving, or specific touch.
  • If you have a favorite fantasy, see if you can develop a second-runner-up fantasy. See if you can come up with one that has some things in common with sexy aspects of your partner, or the way you and your partner have sex.

The strategy is to, very gradually, use the new way more and more during any given sexual interaction. Most people like to start this experiment solo, but there is no reason you can’t do it with a partner too if you’re both comfortable with some experimentation.

Start getting turned on the “old” way. But once arousal is building, switch it up. If arousal begins to fall and it is hard to get it to build again, shift back to the tried-and-true, but when possible, shift back again to the new way. Most people starting this experiment need to use the old way to tip over into orgasm at first, but the goal is to become able to get over the orgasmic threshold with the “new way”, which ideally is in some way significantly more similar to partnered sex.

This is necessarily a gradual process, because it takes time to build a new neural pathway. And it generally feels frustrating; neurons have to literally find one another and connect in new ways.

Having a therapist who can support this process can be very helpful. It is important to strike a balance between building the new neural pathway, and experiencing sexual pleasure without too much frustration. You can’t rush this process. Finding ways to stay steady, find patience, make it fun, and keep clear on why you’re doing this in the first place will be crucial.

Whether you are thinking about this from the viewpoint of a therapist helping others, or a person wanting to increase your experience and ease with orgasm, ask yourself what neural pathway issues may be at play, and how you can start building diverse pathways towards more connected, satisfying, and flexible encounters.