How Can Men Control Premature Ejaculation? Malaysian Experts Share Scientifically Effective Methods

早泄（Premature Ejaculation, PE）是许多马来西亚男性可能遇到的挑战，它可能影响自信和亲密关系。但重要的是要知道：对于绝大多数男性来说，早泄是可以通过科学的方法有效控制和管理的。 “控制”意味着您需要学习新的技巧、调整心态，并在必要时寻求专业帮助。本文将为您提供一套从自助技巧到专业医疗的完整控制策略，帮助您逐步重获主导权。 | Premature Ejaculation (PE) is a challenge many Malaysian men may face, potentially affecting confidence and intimate relationships. However, it’s crucial to know: For the vast majority of men, PE can be effectively controlled and managed through scientific methods. “Control” means learning new techniques, adjusting your mindset, and seeking professional help when necessary. This article provides a complete control strategy, from self-help techniques to professional medical care, to help you gradually regain mastery.

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核心基础：专业评估与心态调整 | Core Foundation: Professional Assessment & Mindset Shift

在开始任何控制方法前，建立正确的基础至关重要： | Before starting any control methods, establishing a correct foundation is crucial:

寻求专业评估 (Seek Professional Assessment):
- 为什么？ 咨询医生（政府诊所/Klinik Kesihatan、家庭医生/GP或泌尿科）可以排除其他潜在疾病（如甲状腺问题、前列腺炎），并帮助您确定最适合您的控制方案。切勿自我诊断或滥用药物。
- Why? Consulting a doctor (Government Clinic/Klinik Kesihatan, GP, or urologist) can rule out other potential conditions (e.g., thyroid issues, prostatitis) and help determine the most suitable control plan for you. Avoid self-diagnosis or misuse of medication.
调整心态：从“表现”到“感受” (Shift Your Mindset: From “Performance” to “Sensation”):
- 将关注点从“我必须坚持多久”的焦虑中移开，转而专注于性活动中的感官体验（伴侣的触感、温度、亲密感）。这能显著减轻“表现焦虑”——这是控制早泄的最大心理障碍。
- Shift your focus away from the anxiety of “how long I must last” to the sensory experiences during sexual activity (your partner’s touch, warmth, intimacy). This significantly reduces “performance anxiety” – the biggest psychological barrier to controlling PE.

一、行为训练方法：学习控制的身体技巧 | 1. Behavioral Training Methods: Learning Physical Techniques for Control

这些方法是学习控制射精的基石，安全且无副作用，但需要练习和耐心。 | These methods are the foundation for learning ejaculatory control. They are safe and have no side effects but require practice and patience.

1. 停止-开始法 (The Stop-Start Technique) – 核心练习

方法 (How):
1. 在自慰时进行练习，集中注意力感受性兴奋度逐渐上升的过程。 | Practice during masturbation, focus on feeling the gradual rise in sexual arousal.
2. 当感觉即将达到射精的临界点（射精紧迫感）时，立即完全停止所有刺激，双手离开阴茎。 | When you feel the point of ejaculatory inevitability is approaching, immediately and completely stop all stimulation, remove your hands.
3. 等待20-30秒，让兴奋感完全消退。 | Wait for 20-30 seconds, allowing the excitement to completely subside.
4. 重新开始刺激。如此反复练习3-4次后，最后一次允许射精。 | Resume stimulation. Repeat this process 3-4 times, allowing ejaculation on the final time.
目标 (Goal): 提高你对兴奋度水平的觉察力，学会在高度兴奋时“暂停”，从而逐步延长射精时间。 | Increase your awareness of arousal levels, learn to “pause” at high excitement, thereby gradually prolonging the time to ejaculation.

2. 挤捏法 (The Squeeze Technique) – 强力控制

方法 (How):
1. 在自慰或性交中，感觉快要射精时，立即停止刺激。 | During masturbation or intercourse, when feeling close to ejaculation, stop stimulation immediately.
2. 将拇指和食指、中指形成“OK”手势，用力捏挤龟头下方（系带处）和冠状沟位置3-4秒钟（感到轻微不适但非疼痛）。 | Form an “OK” sign with your thumb and index/middle fingers, and firmly squeeze the area below the glans (the frenulum) and the coronal ridge for 3-4 seconds (enough to feel mild discomfort but not pain).
3. 此时射精欲望会迅速消退。等待30秒后继续性活动。 | The urge to ejaculate will quickly subside. Wait 30 seconds before resuming sexual activity.
目标 (Goal): 通过强刺激主动抑制射精反射。 | Actively suppress the ejaculatory reflex through strong stimulation.

成功关键 (Key to Success):

先独自练习 (Practice Alone First): 在自慰时熟练掌握技巧后再与伴侣尝试。
伴侣参与 (Partner Involvement): 邀请伴侣协助进行挤捏法，这可以转化为增进信任和亲密感的互动。
耐心与坚持 (Patience and Persistence): 效果需要数周至数月的规律练习才能显现。

二、心理与情感控制：管理内在的“触发器” | 2. Psychological & Emotional Control: Managing Internal “Triggers”

1. 减少表现焦虑 (Reduce Performance Anxiety)

与伴侣坦诚沟通 (Communicate Openly with Your Partner): 告诉她你的感受和目标。她的理解和支持能极大减轻你的压力。
改变焦点 (Change Focus): 将目标从“持续时间”转变为“共享的愉悦和亲密”。多进行前戏，享受过程中的每一个感觉，而不是只盯着最终结果。
接受可变性 (Accept Variability): 理解每次性生活的体验都可能不同，偶尔较快是正常的，不必因此感到失败。

2. 学习放松技巧 (Learn Relaxation Techniques)

在性生活前或感到紧张时，进行深呼吸（腹式呼吸）。这能激活副交感神经系统（负责放松），抑制导致快速射精的交感神经系统。
定期练习冥想或正念 (Meditation or Mindfulness)，提高日常的压力管理能力。

三、医疗干预方法：有效的辅助工具 | 3. Medical Intervention Methods: Effective Auxiliary Tools

在医生指导下，这些方法可以提供显著帮助，尤其与行为训练结合时效果最佳。 | Under a doctor’s guidance, these methods can provide significant help, especially when combined with behavioral training.

1. 局部外用麻醉剂 (Topical Anesthetic Agents)

是什么？ 含有利多卡因（Lidocaine）或丙胺卡因（Prilocaine）的喷雾或药膏（如Stud 100）。
用法： 性生活前5-15分钟涂抹于龟头，降低其敏感度。
重要！ 插入前必须清洗干净或使用避孕套！ 以避免药物进入阴道，导致伴侣麻木。
What is it? Sprays or creams containing Lidocaine or Prilocaine (e.g., Stud 100).
Usage: Applied to the glans 5-15 minutes before sex to reduce sensitivity.
Important! Must be washed off before penetration or a condom must be used! To avoid numbing the partner.

2. 处方药物 (Prescription Medication)

达泊西汀 (Dapoxetine): 马来西亚卫生部批准用于治疗早泄的专用药物。 是一种短效选择性血清素再摄取抑制剂（SSRI）。在性生活前1-3小时服用，可帮助延迟射精。
重要！ 必须由医生处方。 医生会评估您是否适合使用，并告知可能的副作用（如恶心、头晕）。
Dapoxetine: The only medication specifically approved by the Malaysian Ministry of Health for PE treatment. It is a short-acting SSRI. Taken 1-3 hours before sex, it can help delay ejaculation.
Important! Requires a doctor’s prescription. The doctor will assess if it’s suitable for you and inform you of potential side effects (e.g., nausea, dizziness).

四、生活方式调整：打造控制的坚实基础 | 4. Lifestyle Adjustments: Building a Solid Foundation for Control

健康的身体是良好性功能的基础。 | A healthy body is the foundation of good sexual function.

规律运动 (Regular Exercise): 特别是骨盆底肌肉锻炼（凯格尔运动） 可以增强控制射精的肌肉力量。有氧运动（如快走、游泳）则有助于管理压力和改善整体健康。
健康饮食 (Healthy Diet): 均衡营养，享受马来西亚美食但注意选择（如椰浆饭可少油少Sambal，叻沙多菜少喝汤），避免过量高糖高脂食物。
管理压力与保证睡眠 (Manage Stress & Ensure Sleep): 慢性压力和睡眠不足会加剧焦虑，影响控制能力。
戒烟限酒 (Quit Smoking & Limit Alcohol): 吸烟损害血管健康；过量酒精会降低控制力。

给马来西亚男性的控制行动计划 | Action Plan for Malaysian Men

立即开始 (Start Immediately): 今天就开始练习深呼吸和停止-开始法（自慰时）。
一周内 (Within a Week): 与伴侣坦诚交谈一次，分享你的想法和计划。
一个月内 (Within a Month): 建立规律的运动习惯，并预约医生进行咨询（如需）。
耐心坚持 (Be Patient and Persistent): 将行为训练视为一种需要时间掌握的技能，就像学习一种新运动或乐器一样。
善用本地资源 (Utilize Local Resources):
- 政府诊所 (Klinik Kesihatan): 进行初步咨询和评估。
- 马来西亚卫生部 (MOH) MyHealth 门户: 获取可靠信息。

结语：持之以恒，重掌主动 | Conclusion: Persistence Leads to Regaining Control

控制早泄是一个需要学习和练习的过程，而非一蹴而就的奇迹。通过结合行为技巧训练、心理心态调整、健康生活方式，并在需要时借助安全的医疗辅助，您完全可以逐步增强对射精的控制感，显著改善性生活质量。请记住，寻求专业帮助是力量的表现，而非软弱。 迈出第一步，您就在重掌主动的道路上取得了最重要的进展。 | Controlling PE is a process of learning and practice, not an overnight miracle. By combining behavioral skill training, psychological adjustment, healthy lifestyle, and utilizing safe medical assistance when needed, you can gradually enhance your sense of control over ejaculation and significantly improve your sex life. Remember, seeking professional help is a sign of strength, not weakness. Taking the first step is the most important progress on the path to regaining control.

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