Feeling your heart race and your mind blank right before sex or a presentation? That rush is performance anxiety, and it shows up as sweaty palms, a wobbling voice, trouble getting or keeping an erection, or freezing on stage. It’s common — a lot of people face it. The good news: you can calm it down, and there are reliable treatments if it keeps coming back.
Need to steady yourself right now? Try this: slow your breathing. Breathe in for four counts, hold two, breathe out for six. Repeat five times. Ground yourself by naming three things you can see, two you can touch, and one you can smell. If it’s sexual anxiety, focus on touch, not performance—slow down, notice sensations, and ditch the timer in your head. If it’s public speaking, start with a short, confident sentence you’ve practiced. These tricks don’t fix the root cause, but they stop a panic spiral so you can perform.
Avoid booze as a “quick fix.” Alcohol can seem to relax you but often worsens anxiety and erectile problems later. Same for too much caffeine right before a talk—keep it moderate.
If anxiety keeps showing up, try structured steps. Start with small exposures: a low-pressure presentation, or a slow, intimate moment with a partner you trust. Cognitive-behavioral therapy (CBT) and sex therapy work well because they change how you think and react. For sexual issues linked to erectile dysfunction, medications like PDE5 inhibitors can help some men regain confidence while therapy addresses the psychological side. There are newer options too — peptide therapies and different ED drugs are discussed in our deeper guides if you want to read more.
Don’t forget lifestyle basics: sleep, regular exercise, and cutting back on drugs or heavy drinking reduce baseline anxiety. Talk with your partner or a friend—honest, calm conversations often remove pressure and give practical support.
See a doctor if anxiety affects your life often, causes depression, or if physical causes might be involved (diabetes, heart issues, low testosterone). A clinician can check for medical causes, review medications that might worsen anxiety or sexual function, and recommend therapy or prescriptions when appropriate. If you’re nervous about privacy, ask about confidential services and trusted online pharmacies or clinics that can help.
Performance anxiety isn’t a personal failure. It’s a mix of body and mind that you can learn to control. Use quick calming tools, work on the mental side with small steps or therapy, and get medical help when needed. You can get back to feeling capable and present—one small change at a time.
Explore top treatments for performance anxiety beyond Inderal, including short-acting beta-blockers, anxiolytics, and practical behavioral techniques for fast, real-world relief.