Masturbation offers many advantages to both mental and physical well-being. Among the healthy benefits are reduced stress, improved sexual experience, elevated mood, increased energy levels, and improved body awareness. Its advantages extend beyond cardiovascular and sleep improvements to include numerous other benefits.
What Is Masturbation?
Masturbation is any act of sexually stimulating oneself. It is a common sexual practice that can be enjoyed by individuals of all genders and sexual orientations. Masturbation can involve a variety of techniques, such as using one’s hands, sex toys, or other objects and may or may not involve an orgasm. Many people choose to masturbate as a way to explore their own bodies, relieve sexual tension, and as a form of self-care.
Is Masturbation Good for You?
Masturbation has numerous physical and psychological health benefits. It can reduce stress, improve mood, enhance sleep, and promote sexual satisfaction. It is also linked to lower risk of prostate cancer in men and reduced risk of urinary tract infections in women.1 Masturbation can increase body awareness and improve self-esteem, making it an essential part of sexual self-care.2
Despite its health benefits, there is still stigma around masturbation. Many people feel embarrassed or guilty about engaging in self-pleasure. Masturbation is a normal and healthy aspect of human sexuality, and there is no set frequency required to experience its benefits. The benefits can be experienced regardless of frequency, and reaching orgasm is not necessary to experience masturbation’s benefits. There are many myths surrounding masturbation, such as the belief that it causes blindness, infertility, or mental illness.3 These claims are unfounded and have been debunked by scientific research. Masturbation is a safe and natural way to explore one’s sexuality and can be a healthy part of an individual’s sexual expression.
Masturbation for Men
Masturbation can provide several benefits for men. It can help to relieve stress and reduce tension, which can contribute to better mental health. Masturbation can also provide a healthy outlet for sexual desires, especially for individuals who may not have a regular sexual partner. Research suggests that regular masturbation may help decrease the risk of prostate cancer in men by flushing out any potential cancer-causing agents from the prostate gland.1
Masturbation can be beneficial for men who have a high sex drive, as it can provide a safe and healthy way to release sexual tension. It can also help men to become more familiar with their own bodies and their sexual responses, which can contribute to better sexual performance and overall sexual satisfaction.
Masturbation for Women
Masturbation can provide several benefits for women. It can help to reduce stress, promote relaxation, and improve mood. Masturbation can also provide a healthy outlet for sexual desires and help women to become more familiar with their own bodies and sexual responses, which can contribute to better sexual performance and overall sexual satisfaction. Research suggests that regular masturbation may help to strengthen a woman’s pelvic floor muscles, which can improve bladder control and decrease the risk of urinary incontinence.4
Masturbation can also help women to experience more frequent and intense orgasms, which can contribute to better sexual health and overall well-being.5 For women who experience anorgasmia or difficulty achieving orgasm, masturbation can be a helpful way to explore their bodies and sexual responses and develop a deeper understanding of what brings them pleasure. Some women report that masturbation can help to reduce menstrual cramping and discomfort, as well as promote a sense of relaxation and well-being during menstruation.6
14 Mental Health Benefits of Masturbation
Masturbation can provide several mental health benefits, including stress and anxiety reduction, improved mood, increased self-confidence, and a sense of relaxation and well-being. It can be a healthy and natural way to explore one’s sexuality and release sexual tension, which can contribute to better overall mental health and well-being.
The following are 14 health benefits of masturbation:
1. Increases Happiness
Masturbation can improve mood by releasing endorphins and dopamine, which are neurotransmitters associated with pleasure and reward.7 These chemicals (namely dopamine, endorphins, oxytocin, testosterone, prolactin) can induce feelings of relaxation and happiness, which can contribute to better overall mood and well-being. Masturbation can also provide a sense of control and empowerment, which can help to alleviate stress and anxiety.
It is worth noting that the mood-boosting effects of masturbation can occur with or without orgasm. While orgasm benefits provide a more intense release of endorphins and dopamine, simply engaging in sexual self-stimulation can also provide a sense of pleasure and relaxation.
2. Increases Self-Confidence
Masturbation can make you feel more confident by providing a safe and private way to explore your own sexuality and sexual desires. Sexual self-stimulation can help you become more familiar with your body and sexual responses, which can increase self-awareness, reduce low self-esteem and promote a positive self-image.
The increased self-awareness and confidence that can result from masturbation can translate both in and out of the bedroom. Individuals who are more comfortable and confident with their own sexuality may be better able to communicate their desires and preferences to sexual partners, leading to more satisfying sexual experiences.5 Improved self-esteem and body-image can contribute to better overall mental health and well-being, leading to a more positive outlook on life.
3. Improves Sleep Quality
Masturbation can contribute to a good night’s sleep by inducing feelings of relaxation and promoting the release of hormones like oxytocin, which can contribute to feelings of happiness and well-being.8 Sleep is crucial to mental health, it plays a crucial role in regulating mood, emotions, and cognitive function. Lack of sleep can lead to increased stress and anxiety, as well as poor cognitive performance and memory retention. Masturbation can be a healthy and natural way to promote better sleep hygiene, as it can help individuals to relax and wind down before bed, leading to better overall sleep quality and improved mental health.
4. Improves Cognitive Functioning
There is some research suggesting that masturbation may improve cognitive functioning including research that masturbation is associated with increased cognitive functioning including in older adults.9 Masturbation releases chemicals associated with increased concentration, memory, and learning.
5. Mutual Masturbation, A Safe Sex Option
Masturbation is a safer sex option, especially when practiced as mutual masturbation between consenting partners. Mutual masturbation involves sexual stimulation between partners without the exchange of bodily fluids, which reduces the risk of sexually transmitted infections (STIs). It also allows individuals to explore their sexuality and pleasure with a partner in a safe and comfortable way. Mutual masturbation can increase emotional intimacy and communication between partners, leading to a more satisfying sexual relationship. If sex toys are used, make sure to use proper hygiene to reduce any exchange of bodily fluids.
6. Relieves Stress
Masturbation can be a natural way to relieve stress and promote relaxation. It releases endorphins, which are hormones that can boost mood and reduce stress levels. Masturbation can serve as a healthy coping mechanism for stress and anxiety, providing a safe and non-harmful outlet for sexual energy. By engaging in regular masturbation, individuals can promote better mental health and reduce the negative effects of stress on their well-being.
7. Increased Energy
Masturbation releases endorphins and other hormones during sexual arousal and orgasm. These hormones can have a stimulating effect on the body, promoting feelings of wakefulness and alertness. Additionally, engaging in regular sexual self-stimulation can help individuals get better sleep, which can also contribute to increased energy levels.
8. Connection to Body
Masturbation can increase a person’s connection to their body by promoting self-awareness and exploration. Through masturbation, individuals can discover their own sexual preferences, desires, and needs. This increased self-awareness can lead to a greater sense of body confidence and self-esteem. By taking the time to connect with their own body through masturbation, individuals can develop a deeper understanding and appreciation for their bodies.
9. Contributes to More Pleasurable Partnered Sex
Regular masturbation can contribute to more pleasurable partnered sex by increasing an individual’s sexual self-awareness and confidence in the bedroom. By exploring their own body and preferences through masturbation, individuals can better communicate their needs and desires to their partner. Regular masturbation can increase libido and sexual responsiveness, making it easier to experience pleasure during partnered sex.
10. Quiets Down Your Internal Talk
Masturbation can be a way to quiet down internal talk or distracting thoughts. During sexual arousal and orgasm, the brain releases endorphins and other chemicals that can promote relaxation and reduce stress. These chemicals can help to quiet down internal dialogue or racing thoughts, promoting a sense of focus, calm, and relaxation.
11. Extends Lifespan
Masturbation has been linked to increased longevity in some studies.10 Sexual self-stimulation can help to reduce stress, improve mood, and promote better sleep, all of which can contribute to better overall health and a longer lifespan. Additionally, regular sexual activity has been associated with a reduced risk of cardiovascular disease, stroke, and other chronic health conditions. By incorporating regular masturbation into their self-care routine, individuals can promote better sexual health and increase their chances of living a longer, healthier life.
12. Boosts Immunity
Masturbation can potentially boost immunity by increasing the production of certain antibodies and enhancing the function of the immune system. During sexual activity, the body releases hormones and other chemicals that can stimulate the immune system and promote overall health. Regular sexual activity has been associated with a reduced risk of certain infections, such as the common cold and flu. By incorporating regular masturbation into their self-care routine, individuals can promote better immune function and enhance their overall health and well-being.
13. Dulls Pain
Masturbation has been shown to have pain-relieving properties, likely due to the release of endorphins and other feel-good chemicals in the brain. These natural painkillers can help to reduce physical discomfort and promote a sense of well-being and relaxation. Additionally, masturbation can serve as a healthy distraction from pain or discomfort, providing a safe and pleasurable outlet for sexual energy.
14. Feels good!
Masturbation feels good because it stimulates the body’s pleasure centers, releasing a rush of feel-good chemicals such as dopamine and oxytocin. These hormones can promote relaxation, reduce stress and anxiety, and promote a sense of well-being and happiness. Additionally, masturbation can help to build sexual confidence and promote better self-awareness and body positivity, leading to a more fulfilling and enjoyable sex life.
Other Benefits of Masturbation
Masturbation has numerous other physical benefits, too. These improvements can be both immediate and long-lasting, and regular masturbation may increase the likelihood of experiencing long-term benefits. By incorporating masturbation into a healthy self-care routine, individuals can promote better overall health and well-being, contributing to a more satisfying and fulfilling life.
Other benefits of masturbation may include:
- Improved cardiovascular health: Masturbation can improve cardiovascular health by increasing blood flow and heart rate, promoting healthy circulation and reducing the risk of heart disease.
- Improved Skin: Masturbation can improve skin by increasing blood flow and circulation to the skin, promoting cell regeneration and reducing the appearance of blemishes and wrinkles.
- Relieve menstrual cramps: Masturbation can help to relieve menstrual cramps by releasing endorphins and promoting muscle relaxation, reducing pain and discomfort.
- Reduce muscle tension: Masturbation can help to reduce muscle tension by releasing endorphins and promoting relaxation, reducing stress and anxiety and promoting a sense of calm.
- Reduced Anxiety: Masturbation can help to reduce anxiety by releasing endorphins and promoting relaxation, reducing stress and promoting a sense of well-being.
- Strengthen muscle tone in your pelvic and anal areas: Masturbation can help to strengthen muscle tone in the pelvic and anal areas by promoting blood flow and circulation to these muscles, reducing the risk of incontinence and other pelvic floor issues.
- Improves sexual performance: Masturbation can improve sexual performance by promoting better self-awareness and body positivity, reducing performance anxiety and increasing sexual confidence. Additionally, regular masturbation can help to improve sexual stamina and increase the intensity and frequency of orgasms.
- Aid in sexual trauma recovery: Masturbation can aid in sexual trauma recovery by helping survivors explore their bodies and regain a sense of control and pleasure. It can also promote relaxation, decrease anxiety and increase self-awareness, which can be helpful for survivors coping with trauma-related distress.
- Reduce vaginal dryness – Masturbation can increase blood flow and lubrication in the vaginal area, which can help alleviate vaginal dryness and improve sexual comfort and pleasure.
Potential Problems With Masturbation
While masturbation can have many benefits, it can also potentially have downsides or unwanted side effects. Excessive masturbation can lead to physical side effects such as genital soreness, fatigue, and even injury. Excessive masturbation can also lead to psychological issues such as guilt, shame, and sex addiction.
It is important to remember that like any behavior, moderation is key when it comes to masturbation. It is normal and healthy to engage in sexual self-stimulation, but it is important to be mindful of your body’s limits and to listen to any warning signs of discomfort or pain. Additionally, seeking professional help may be necessary if you feel that you are struggling with addiction or psychological distress related to masturbation or other sexual behaviors.
Downsides to masturbation may include:
Feeling Guilty
Masturbation can sometimes make people feel guilty due to societal and cultural taboos surrounding it. Guilt can negatively impact mental health, leading to anxiety, depression, and low self-esteem. To overcome guilt, it’s important to understand that masturbation is a normal and healthy part of human sexuality. Letting go of guilt involves accepting and celebrating one’s sexuality and understanding that it is natural to have sexual desires and to explore them in a safe and consensual way.
Relationship Problems
Some people may consider masturbation a threat to their relationship, leading to feelings of jealousy or insecurity. Communication is key to overcoming this issue. It’s important to have open and honest conversations with your partner about your sexual desires and needs, including masturbation. Masturbation is not considered cheating by most people, but it’s essential to set boundaries and discuss what is and is not acceptable in your relationship- every relationship is unique.
Sexually Transmitted Diseases or Infections
Sharing sex toys during masturbation can increase the risk of sexually transmitted infections (STIs). To reduce the risk, it’s important to use protection and practice proper hygiene by cleaning sex toys before and after use. If you have an STI, avoid sexual activity until the infection is treated to prevent the spread of the infection to your partner or others.
Masturbation Addiction
Masturbation addiction, or compulsive masturbation, can be a real issue for some people. It can lead to physical and emotional problems, such as fatigue, anxiety, and social isolation. Porn addiction can also contribute to an impulsive relationship to masturbation. Treatment options include therapy, support groups, and cognitive-behavioral techniques to stop masturbating too much.
Internal Conflict Regarding Spirituality
Masturbation can raise internal conflict regarding spirituality and religious identity, especially in conservative cultures. However, many religious leaders support the idea that masturbation is a natural and healthy part of human sexuality. It’s important to find a balance between one’s religious beliefs and personal sexual desires and needs. Seeking guidance from trusted spiritual leaders or counselors can help resolve any internal conflict.
When Can Therapy Help?
Individuals seek therapy for all types of challenges – there is no shame in seeking out support for challenges with your relationship to sex and masturbation. Seek support if masturbation concerns or addiction interferes with your daily functioning or causes significant distress in your life. This could include feelings of guilt, relationship problems, or any other negative impacts on mental health or well-being. Sex therapy can be a helpful resource in addressing these concerns and developing healthier attitudes towards masturbation. Finding a specialized therapist through an online therapy platform can also be an effective way to receive support and guidance in a safe and comfortable environment.
In My Experience
In my experience as an individual and couples therapist, people often come to therapy with challenges they struggle to put into words. If you are unsure about your relationship to your body, your sexual identity, and/or your rituals around masturbation- know you’re not alone! A therapist can help you find words, explore your history, and find new steps forward. Masturbation isn’t something we often discuss openly, so even more reason to address it in therapy! It is common for people to feel they are abnormal in the frequency or method of masturbation. Often your relationship to masturbation may relate to your self-image and relationship to anger/pleasure/pain. With insight and awareness gained through therapy, your behavior can shift. Repetitive and impulsive relationships to your body can cause undue stress and self doubt as well as increase conflict and distress in relationships- you don’t need to suffer in silence. Like everything in psychotherapy, in order to grow and change there may be discomfort and risk in self-exploration.
Is Masturbation Healthy? Infographics
