Practice regular pelvic floor exercises (Kegels)
Reduce alcohol consumption
Avoid recreational drugs
Get adequate sleep
Manage stress and anxiety
Use condoms (especially thicker ones) to reduce sensation
Use numbing sprays/creams or desensitizing condoms as directed
Try a “start-stop” technique during intercourse
Use “squeeze” technique if appropriate
Slow down stimulation and use slower thrusting
Switch to positions that reduce stimulation or allow better control
Maintain foreplay to improve control and arousal balance
Focus on breathing and relaxation during sex
Masturbate earlier or separately to reduce sensitivity before intercourse
Consider masturbation techniques to train control (edging)
Communicate with your partner about pace and stopping cues
Consider seeing a clinician for treatment options if premature ejaculation is persistent (behavioral therapy, topical treatments, or prescription medications)
If using prescription medication, follow clinician guidance only
Seek urgent care if pain, erectile problems, or sudden changes occur