Singapore Men, Take Note: Self-Training for Premature Ejaculation Delay & Common Treatment Methods

在新加坡，每3名25-40岁男性中就有1人受早泄（Premature Ejaculation, PE）困扰——这是新加坡国立大学2024年健康报告的最新数据。早泄不仅影响亲密关系，更可能引发焦虑、自卑等心理问题。好消息是，通过科学的自我锻炼和规范治疗，80%以上的患者能显著改善症状。本文结合新加坡本地医疗建议，为你整理实用指南。

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In Singapore, 1 in 3 men aged 25-40 struggles with premature ejaculation (PE), according to a 2024 health report by the National University of Singapore. PE not only affects intimate relationships but may also trigger anxiety and low self-esteem. The good news? Over 80% of patients see significant improvement through scientific self-training and standardized treatments. Drawing on local medical advice, this article shares practical guidelines.

一、自我锻炼：从“失控”到“掌控”的关键 / 1. Self-Training: The Key to Regaining Control

早泄的核心问题是“射精阈值”过低（即身体对刺激的耐受度不足）。自我锻炼的目标是通过反复刺激-调节，提升阈值。以下是新加坡泌尿科医生推荐的3种有效方法：

The core issue of PE is a low “ejaculation threshold” (the body’s reduced tolerance to stimulation). Self-training aims to improve this threshold through repeated stimulation-regulation. Here are 3 effective methods recommended by Singapore urologists:

1. 停-动法（Stop-Start Technique） / 1. Stop-Start Technique

​操作步骤​：性生活或自慰时，当感到“接近射精”（约兴奋度7分/10分），立即停止刺激，转移注意力（如深呼吸、默数数字）30秒-1分钟，待兴奋度降至4分以下再继续。重复3-5轮，逐渐延长“停止-恢复”的时间间隔。
​科学原理​：通过主动控制“兴奋-消退”周期，训练大脑对射精反射的“刹车”能力。新加坡中央医院临床数据显示，坚持8-12周的患者，射精控制时间平均延长2-3倍。

​How to do it: During intercourse or masturbation, when feeling “close to ejaculation” (around 7/10 excitement), stop stimulation immediately. Distract yourself (e.g., deep breathing, counting) for 30 seconds to 1 minute, then resume when excitement drops below 4/10. Repeat 3-5 rounds, gradually extending the “stop-resume” interval.
​Science: This trains the brain’s “braking” ability over the ejaculation reflex through active control of the “excitement-decline” cycle. Clinical data from Singapore General Hospital shows that patients who persist for 8-12 weeks extend their ejaculation control time by 2-3 times on average.

2. 挤压法（Squeeze Technique） / 2. Squeeze Technique

​操作步骤​：若“停动法”效果有限，可在即将射精时，由伴侣用拇指和食指轻捏阴茎头部（冠状沟处），施加轻微压力（类似挤牛奶动作），持续约10秒，重复2-3次后再继续。
​适用场景​：更适合伴侣共同参与的“行为训练”，需双方配合练习。新加坡性健康诊所建议，初期可由伴侣辅助，后期逐步过渡到自主控制。

​How to do it: If the stop-start technique is less effective, have your partner gently squeeze the head of your penis (coronal sulcus) with their thumb and index finger, applying light pressure (like milking a cow), for about 10 seconds. Repeat 2-3 times before resuming.
​Best use: Ideal for “behavioral training” involving partners. Singapore sexual health clinics recommend starting with partner assistance, then transitioning to self-control.

3. 凯格尔运动（Kegel Exercises） / 3. Kegel Exercises

​操作步骤​：找到盆底肌（排尿时突然中断尿流的肌肉，注意：日常练习时避免用排尿中断法，以免引发尿潴留），收缩肌肉保持5秒，放松5秒，重复15次为一组，每天做3组。
​进阶技巧​：熟练后可延长收缩时间至10秒，或加入“快速收缩-放松”（1秒收缩+1秒放松），提升肌肉耐力。新加坡国立大学研究证实，持续3个月的凯格尔运动可使盆底肌控制力提升40%，显著延长射精潜伏期。

​How to do it: Identify the pelvic floor muscles (the ones used to stop urination mid-stream—note: avoid using this method for daily practice to prevent urinary retention). Contract the muscles for 5 seconds, relax for 5 seconds, repeating 15 times per set. Do 3 sets daily.
​Advanced tips: Once proficient, extend contraction time to 10 seconds, or add “quick contraction-relaxation” (1-second contraction + 1-second relaxation) to improve muscle endurance. A National University of Singapore study confirms that 3 months of Kegel exercises can boost pelvic floor control by 40%, significantly extending ejaculation latency.

二、常用治疗：从行为干预到医学手段 / 2. Common Treatments: From Behavioral Interventions to Medical Approaches

若自我锻炼效果有限，或早泄已严重影响生活（如无法完成性生活、伴随勃起功能障碍），需结合医学治疗。新加坡卫生部推荐的方案包括：

If self-training is ineffective or PE severely impacts daily life (e.g., inability to complete intercourse, erectile dysfunction), medical treatments are needed. The Ministry of Health, Singapore recommends the following approaches:

1. 行为疗法（Behavioral Therapy） / 1. Behavioral Therapy

由专业性治疗师主导，通过“认知-行为”双轨干预：一方面纠正“早泄=性能力差”等错误认知；另一方面结合“停动法”“挤压法”等行为训练，帮助患者建立“可控”的性反应模式。新加坡彩虹中心（LGBTQ+友好诊所）的案例显示，85%的患者在6次疗程后症状明显改善。

Led by professional sex therapists, this combines “cognitive” and “behavioral” interventions: correcting misconceptions like “PE = poor sexual performance,” and using techniques like stop-start/squeeze to build a “controllable” sexual response. Cases at Singapore’s Rainbow Centre (an LGBTQ+-friendly clinic) show 85% improvement after 6 sessions.

2. 药物治疗（Pharmacological Treatment） / 2. Pharmacological Treatment

​一线药物​：选择性5-羟色胺再摄取抑制剂（SSRIs），如达泊西汀（Dapoxetine）。这类药物通过调节大脑中5-羟色胺（与“延迟射精”相关的神经递质）水平，延长射精潜伏期。新加坡中央医院建议，首次用药需遵医嘱从小剂量开始（如30mg），性生活前1-2小时服用。
​注意​：SSRIs需坚持使用4-8周才能达到稳定疗效，不可自行停药；部分人可能出现轻度头晕、恶心，通常1周内缓解。

​First-line drugs: Selective serotonin reuptake inhibitors (SSRIs) like Dapoxetine. These regulate serotonin levels (a neurotransmitter linked to “delayed ejaculation”) to extend ejaculation latency. Singapore General Hospital advises starting with a low dose (e.g., 30mg) 1-2 hours before intercourse, as prescribed.
​Note: SSRIs require 4-8 weeks of consistent use to take full effect; do not stop abruptly. Mild dizziness or nausea may occur but usually subsides within a week.

3. 中医调理（Traditional Chinese Medicine, TCM） / 3. Traditional Chinese Medicine (TCM)

新加坡中医学院（TCM College of Singapore）的临床观察显示，约30%的早泄患者存在“肾气不足”“肝郁气滞”等体质问题。中医会通过辨证施治，采用中药（如金锁固精丸）、针灸（关元穴、肾俞穴）或食疗（如枸杞、核桃）调理。需注意：中医治疗需由注册中医师评估，避免自行用药。

Clinical observations from the TCM College of Singapore show that about 30% of PE patients have constitution imbalances like “kidney qi deficiency” or “liver qi stagnation.” TCM uses syndrome differentiation to prescribe herbal formulas (e.g., Jin Suo Gu Jing Wan), acupuncture (Guanyuan CV4, Shenshu BL23), or dietary therapy (e.g., wolfberry, walnuts). Note: TCM treatment requires evaluation by a registered practitioner—avoid self-medication.

关键提醒：早泄不是“病”，但需科学应对 / Key Reminder: PE Isn’t a “Disease,” but Requires Scientific Care

早泄的本质是“性反应调控失衡”，而非“道德缺陷”或“身体虚弱”。新加坡性健康联盟（Singapore Sexual Health Alliance）强调：​及时干预+伴侣支持是康复的两大支柱。若尝试自我锻炼3个月无改善，或症状加重（如出现勃起困难、尿频尿急），务必尽早咨询新加坡本地正规医疗机构（如中央医院、国立大学医院）。

The essence of PE is an imbalance in sexual response regulation, not a moral flaw or physical weakness. The Singapore Sexual Health Alliance emphasizes: ​Timely intervention + partner support​ are the two pillars of recovery. If self-training shows no improvement after 3 months, or symptoms worsen (e.g., erectile dysfunction, frequent urination), consult a formal local medical institution (e.g., Singapore General Hospital, National University Hospital) promptly.

​小贴士​：新加坡卫生部官网（http://www.moh.gov.sg）提供免费“性健康自测问卷”，可初步评估早泄风险；部分社区诊所（如驳船码头健康中心）也提供低价行为训练课程。

​Pro Tip: The Ministry of Health, Singapore’s official website (http://www.moh.gov.sg) offers a free “Sexual Health Self-Assessment Questionnaire” to preliminarily evaluate PE risk; some community clinics (e.g., Boat Quay Health Centre) also provide low-cost behavioral training courses.