We all experience dips in desire. The good news? Dr. Kate Balestrieri—licensed psychologist, certified sex and PACT couples therapist, and co-founder of Triune Therapy Group to Modern Intimacy in Los Angeles, California—has the science-backed tips to help bring sexy back.
Below, she shares her (s)expert knowledge about increasing your libido.
How Can I Increase My Libido?
“Our libidos are not a light switch, and they often have layers of complexity that determine whether we’re feeling in the mood. Desire can be spontaneous or responsive. Spontaneous desire means you want to be sexual, and your body’s arousal response follows your mind’s cue. When people experience responsive desire, mental interest in becoming sexual enters their mind after they experience arousal in their bodies, and of course, have given consent.
To increase your libido and desire for sex, there are some situational and some general things you can address to put you in the mood more readily.
1. Attend to your physical and mental health needs.
Committing to your wellness and making healthy choices that are best for your mind and body can help you maintain a foundation for sexual wellness. A drop or loss in sexual desire can be an early indication of physical or mental health needs that have not yet been addressed or could use more attention. Some medical or mental health conditions, and medications, can result in diminished libido. Maintaining a relationship with food, exercise, and sleep that is healthy for you can help ensure your mind and body have energy for sex.
2. Ensure you feel safe.
Sometimes low libido is related to feeling unsure or unsafe. Feeling unsafe about money, your health, or the partner you are with can be an impediment for some people when it comes to desire. For some people, fear is arousing—everyone is different.
Working to resolve trauma or other stressors that leave you feeling unsafe can free up the energy in your body for sexual desire. You might consider developing a safer sex plan with your new or current partner(s). Talk about your intentions so you are more likely on the same page. Ensure you trust your partner and yourself. If you don’t, consider slowing down to build or repair trust. It can make a big difference in your ability to feel turned on and sexually vitalized.
3. Work on the health of your relationship.
It can be so hard to try and sync up your desire with your partner’s. You’re not always hungry, tired, happy, or sad at the same time, so it makes sense that you may not be in the mood for sex at the same time either. On top of that, unresolved conflict, competing needs, mixed messages, not repairing after a fight, or ineffective communication make it challenging to feel desire. Clean up resentments, express your needs, and work toward restoring and sustaining a healthy connection, if your desire is tied to feeling close.
4. Stimulate your brain.
Your brain is your biggest and most important sex organ. If it’s not properly excited, it can be difficult for your body to get things going too. Enrich your fantasy life, explore new forms of erotica (written, audio, or video), enroll in a burlesque or pole dancing class, take an online sex education course, or dabble in some new kink or role play. Cultivating desire involves giving your mind something exciting to play with. So give yourself permission to get creative and explore new fantasies, or dive deeper into the ones you already love. A little novelty can go a long way.
5. Have more sex
Easier said than done, but the more sexual you are (in your mind, by yourself, or with a partner), the more you awaken the parts of the brain geared for desire. That old saying ‘Use it or lose it’ is true, in that the more you are sexual, the more your brain and body stay aware of sexual opportunities and are primed for desire and arousal.”
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Dr. Kate Balestrieri is a licensed psychologist, certified sex therapist, certified sex addiction therapist, PACT therapist, and founder of Modern Intimacy, a group practice in Los Angeles, Miami, and Chicago. Listen to her podcast, Modern Intimacy, and follow her on IG @drkatebalestrieri.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that Poosh, LLC (“Poosh”) is not engaged in the provision or rendering of medical advice or services. The opinions and content included in the article are the views of the interviewee only, and Poosh does not endorse or recommend any such content or information, or any product or service mentioned in the article. You understand and agree that Poosh shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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