Sexually Frustrated? Let’s learn to Deal with sexual frustration

Feeling sexually frustrated? You’re not alone! Many of us experience sexual frustration at some point in our lives, but don’t worry – there are ways to manage and even overcome it. In this blog post, we’ll explore how to deal with sexual frustration, so you can get back to feeling satisfied and fulfilled. Keep reading to learn more!


Communicating with your partner(s) about your needs and desires is an important aspect of dealing with sexual frustration. By expressing your feelings and discussing your desires, you can work with your partner(s) to find solutions that are mutually beneficial. When communicating with your partner(s), it’s important to be honest and direct. Avoid blaming or accusing them of causing your frustration. Instead, focus on how you feel and what you need.

Another way to communicate with your partner is to talk about your sexual fantasies, this can help both of you to understand your sexual preferences better and might open up new ways of sexual exploration. It’s also important to listen to your partner’s perspective and be willing to compromise. Remember that communication is a two-way street, and it’s important to consider your partner’s needs and desires as well.

If despite your best effort, you’re unable to communicate with your partner about your sexual desires, then it might be helpful to seek the help of a therapist or counselor. A professional can help you to improve your communication skills and work through any underlying issues that may be contributing to your sexual frustration.

Engaging in self-care activities

Engaging in self-care activities such as exercise, meditation, or journaling can be an effective way to deal with sexual frustration. By taking care of yourself and your mental and physical well-being, you can improve your overall mood and reduce feelings of frustration. Some self-care activities that may be helpful for dealing with sexual frustration like –


Physical activity can help to release endorphins, which are chemicals in the brain that promote feelings of happiness and well-being.

Relaxation techniques

Activities such as yoga, meditation, or deep breathing can help to reduce stress and anxiety, which can contribute to sexual frustration.


Writing about your feelings can help you to better understand and process them.

Reading or watching

Reading or watching educational material about sex and relationships can also be a form of self-care.


Treating yourself to a massage or other forms of self-care, such as a spa day or a relaxing bath.

Quality time

Spending quality time with friends and family or doing something you enjoy, such as a hobby can also help to improve your mood.

Exploring yourself

sexual frustration

Exploring your own sexuality through fantasy is a normal and healthy way to understand your desires and preferences. It can also be a safe and private way to experience sexual pleasure. However, if fantasy becomes excessive or starts impacting negatively on your daily life, it may be helpful to speak with a therapist or counselor to understand the underlying reasons and explore any possible issues. Additionally, open and honest communication with a partner can also help alleviate sexual frustration.

Seeking out professional help

Seeking out professional help for sexual frustration is a good idea if it is causing distress or negatively impacting daily life. A therapist or counselor can help to identify any underlying issues and provide coping strategies. They can also help you explore your feelings and desires in a safe and confidential environment. Additionally, a therapist or counselor can help you to develop better communication skills, which can be particularly helpful if sexual frustration is related to a lack of communication with a partner. They can also help you to understand the difference between normal and problematic sexual behavior.

Finding healthy outlets

Finding healthy outlets for your emotions can be helpful in managing sexual frustration. It’s worth experimenting with different outlets to find what works best for you, Some examples of healthy outlets include:


Physical activity can help release pent-up energy and tension, as well as boost mood and self-confidence. Regular exercise can improve the overall quality of life by improving physical and mental health, increasing energy levels, and enhancing overall well-being.

Creative outlets

Engaging in activities such as art, music, or writing can provide a healthy outlet for expressing emotions.

Social Connections

Building and maintaining strong social connections can help you to feel more supported and less isolated.

Mindfulness practices

Engaging in practices such as meditation, yoga, or deep breathing can help to reduce stress and anxiety and promote relaxation.


Open and honest communication with a trusted friend, family member or therapist can help you to process and understand your feelings.

Educating yourself

Educating yourself about sex and relationships can be helpful in managing sexual frustration. By educating yourself about these topics, you will develop a better understanding of your own needs and desires, and you will be better equipped to communicate them to partners and build satisfying relationships. There are many resources available, such as books, websites, and workshops, that can provide information on a wide range of topics related to sexuality and relationships. Some examples of the topics that you could learn about:

Understanding your own desires and preferences

Learning more about your own body and what you like and don’t like can help you to communicate your needs more effectively to partners.

Communicating with partners

Effective communication strategies can help you build stronger, more fulfilling relationships. Know about the importance of sexuality in relationships.

Resolving conflicts and addressing sexual problems

Learning how to resolve conflicts and address sexual problems within a relationship can help to prevent frustration and dissatisfaction.

Consent and boundaries

Understanding the importance of consent and setting healthy boundaries can help to ensure that your sexual experiences are safe and enjoyable for all parties involved.

Understanding and addressing sexual difficulties

Learning about sexual difficulties such as erectile dysfunction, premature ejaculation, or low libido can help you to understand and address any problems you may be experiencing.

Practicing mindfulness

Practicing mindfulness and being present in the moment, rather than focusing on unfulfilled desires can be helpful in managing sexual frustration. Mindfulness is the practice of paying attention to the present moment without judgment. When we are sexually frustrated, our thoughts can easily get caught up in rumination about the past or worries about the future, which can exacerbate feelings of frustration. Mindfulness can help to bring our attention back to the present moment and reduce feelings of distress. Incorporating mindfulness into your daily routine can help you to manage sexual frustration and other stressors in life such as Meditation, Yoga, Deep breathing, Body scan

Finding new ways

Finding new ways to connect with your partner, such as through shared hobbies or interests can be helpful in managing sexual frustration. A lack of connection or intimacy can be a common cause of sexual frustration. It’s essential to be open and willing to try new things, and to always be willing to listen and communicate with your partner. Something that can help you –

Communicate openly and honestly

Share your feelings, desires, and concerns with your partner. Encourage them to do the same and actively listen to what they have to say.

Spend quality time together

Make time for each other, whether it’s going out for a date night or simply taking a walk together.

Be affectionate

Show your partner that you care through physical touch, such as holding hands, cuddling, or giving them a hug.

Try new things together

Experiment with new activities or hobbies together, this can help to bring a sense of excitement and novelty to the relationship.

Learn your partner’s love language

Understanding how your partner expresses and receives love can help you to better connect with them.

Setting boundaries

Setting boundaries and discussing them with your partner can be an important step in managing sexual frustration. Boundaries are the limits or rules that we set for ourselves and others in order to feel safe and respected. When it comes to sexual relationships, boundaries can include things like what types of physical touch or sexual activity are okay or not okay, and what types of communication or behaviors are acceptable or not acceptable. It’s also important to understand that some boundaries may be non-negotiable and in that case, it’s important to respect that and work on finding a solution that works for both of you. Steps you can take to set boundaries and discuss them with your partner:

Identify your boundaries

Take some time to think about what you feel comfortable with and what you do not feel comfortable with in a sexual relationship.

Communicate your boundaries

Share your boundaries with your partner in a clear and direct way. It’s important to use “I” statements, such as “I feel uncomfortable when…” to express yourself.

Listen to your partner’s boundaries

Show respect and understanding for your partner’s boundaries and try to find a compromise that works for both of you.

Revisit your boundaries

Boundaries can change over time, so it’s important to have open and ongoing communication with your partner about your boundaries.

Respect your partner’s boundaries

Remember that your partner’s boundaries are just as important as your own and it’s important to respect them.

Exploring different types of touch or intimacy

Exploring different types of touch or intimacy can be helpful in managing sexual frustration. Touch and intimacy can be important for building connections and closeness with a partner. Cuddling, holding hands, and massage are all examples of non-sexual ways to experience physical touch and intimacy. Different types of touch and intimacy can have different meanings and levels of significance for different people. It’s essential to communicate openly and honestly with your partner about what you feel comfortable with and what you would like to explore. Different types of touch or intimacy that you can try –


Spend time cuddling with your partner, whether it’s on the couch or in bed. This can help to release oxytocin, a hormone associated with feelings of love and bonding.

Holding hands

Holding hands can be a simple yet powerful way to connect with your partner.


Giving or receiving a massage can be a relaxing and intimate experience. It can also be a way to explore different types of touch and to communicate your desires and boundaries with your partner.


Kissing can be an intimate act that can be enjoyed without the need to engage in sexual activity.

Non-sexual touch

Engaging in acts of non-sexual touches, such as hugging, holding hands, or even just sitting close to each other, can be a way to bond and feel connected.

Sexual frustration can be a common and complex issue that can impact many aspects of life. It’s important to remember that there is no one-size-fits-all solution for managing sexual frustration, and what works for one person may not work for another.

However, there are many different strategies that can be effective in managing sexual frustration, including exploring your own sexuality through masturbation or fantasy, seeking out professional help, finding healthy outlets for your emotions, educating yourself about sex and relationships, practicing mindfulness, finding new ways to connect with your partner, setting boundaries and discussing them with your partner, and exploring different types of touch or intimacy. By experimenting with different strategies and finding what works best for you, you can take steps toward managing your sexual frustration and improving your overall well-being.