Why Don’t I Want Sex Anymore, and Is Something Wrong With Me?

If you’ve found yourself thinking, “I just don’t want sex anymore,” you’re not alone.
Maybe sex used to feel exciting or connecting, or maybe it’s always been complicated. But now, it feels like something you avoid, feel pressure around, or just don’t think about at all. It’s confusing. Sometimes scary. And for many people, the first question that follows is:

“Is something wrong with me?”

The short answer: no. But your experience does deserve attention, care, and support.

Low sexual desire, or no desire at all, is incredibly common, especially among women in long-term relationships who are juggling work, parenting, emotional labor, or unresolved relationship tension. It’s also one of the most common concerns clients bring to therapy.

Let’s break down why desire can shift, what it might be trying to tell you, and how working with a therapist can help you feel more connected to yourself and to your partner.

What Does It Mean If I Have Low Sexual Desire?

Desire isn’t a fixed personality trait. It ebbs and flows across our lives and relationships. So when you notice a change in your interest in sex, that’s not a flaw or failure, it’s a signal.

Desire often fades in response to something (e.g., stress, resentment, exhaustion, disconnection, or even internalized shame about sex). But instead of interpreting that signal with curiosity, many people assume it’s a reflection of their identity or worth.

In reality, desire is complex. It can be relational, emotional, hormonal, psychological, or all of the above. And with the right support, it’s often possible to understand it, and reclaim it, on your own terms.

It’s also important to note the difference between low sexual desire and asexuality. Asexuality is a valid sexual orientation, not a dysfunction or problem to fix. A person who is asexual may experience little or no sexual attraction, and that’s a healthy part of their identity. In contrast, low desire usually feels like a change from what’s been typical for you, or something that’s causing distress or tension in your relationship. If you’re unsure where you fall, therapy can help you explore that with curiosity and care.

Why You Might Not Want Sex Right Now

Here are just a few of the common (and very valid) reasons desire might be low:

Mental Load and Overwhelm

For many women, sex doesn’t just require time, it requires mental space. When your mind is full of to-do lists, caregiving responsibilities, and work stress, it’s hard to feel present or open to physical connection.

Burnout and Emotional Fatigue

Chronic stress and burnout have a major impact on our nervous systems. When you’re in survival mode, your body prioritizes rest and regulation over arousal or intimacy. It’s biology, not personal failure.

Disconnection or Resentment in the Relationship

Desire needs safety and closeness to thrive. If you feel emotionally distant from your partner, or if there’s unspoken frustration, miscommunication, or unequal labor in the relationship, it’s no surprise that intimacy starts to feel less appealing.

Sex Hasn’t Felt Good in a While

If past sexual experiences have felt pressured, unfulfilling, or one-sided, your body may begin to anticipate more of the same. This can trigger shutdown or avoidance,.not because you’re broken, but because your nervous system is protecting you.

Hormonal Changes or Medical Factors

Perimenopause, postpartum recovery, chronic pain, and certain medications can all affect desire. It’s important to understand how physical and hormonal shifts are impacting your experience, not to pathologize, but to make space for healing.

When Low Desire Impacts Your Relationship

In many couples, low desire creates a pattern of tension: one person initiates; the other pulls away; both feel frustrated, rejected, or confused. Over time, this can lead to emotional distance, decreased physical affection, or feelings of inadequacy.

It’s easy to assume that a lack of sex means something is fundamentally wrong with the relationship. Often, lack of interest in sex is not about the relationship at all, it’s about the conditions the relationship is existing in.

That’s where therapy can help.

How Sex Therapy Supports Healing and Connection

Whether you’re working individually or as a couple, therapy can be a powerful way to better understand your relationship with desire and gently shift it.

You don’t need to be in crisis to benefit. Many clients seek support when they simply notice: “I’m not feeling like myself,” or “I miss the intimacy we used to have.”

Here’s what therapy can offer:

A Shame-Free Space to Explore What’s Happening

You don’t have to explain or justify why sex feels different right now. A skilled therapist creates space for you to name what’s real, without fear of judgment or pressure to “fix” anything quickly.

Tools to Regulate the Nervous System

Many people experiencing low desire are operating in a state of chronic stress or hypervigilance. Therapy can introduce mindfulness-based tools that help you feel safer, calmer, and more attuned to your body.

Support for Couples to Reconnect

In couples therapy, we work to reduce pressure around sex and strengthen emotional intimacy. That might look like practicing more open communication, addressing longstanding resentment, or redefining what connection means in this season of your life.

Reframing What Desire Really Is

Desire doesn’t always look spontaneous or urgent. Sometimes it’s responsive, meaning something that builds when you feel relaxed, cared for, and emotionally safe. Therapy helps you explore your unique template for desire, without comparison or shame.

What If I’m Not Sure Where to Start?

That’s okay. You don’t have to have it all figured out. In fact, therapy is a place to not have all the answers.

If you’re in the Chicago area, or looking for virtual support across Illinois, our team at Embrace Sexual Wellness offers compassionate, trauma-informed sex therapy that meets you where you are.

We specialize in working with individuals and couples navigating low desire, performance anxiety, and emotional or sexual disconnection. Whether you’re looking for support on your own or with your partner, we’re here to help you take the next right step.

Signs You Might Benefit from Therapy

You don’t need a diagnosis or a crisis to reach out. Therapy might be helpful if:

• You feel disconnected from your body or desire

• Sex feels like a duty, not a choice

• You and your partner have stopped talking about intimacy

• You feel guilt, shame, or confusion about your level of desire

• You want to feel more present and connected during intimacy

You’re Not Broken. You’re Human.

Low desire is not a flaw. It’s a signal, a cue from your body and mind that something deserves attention. And like most things in therapy, that signal can become a starting point for healing, growth, and deeper connection.

You don’t have to navigate it alone.

If you’re curious about working with a therapist to explore your relationship with sex, we invite you to reach out to our team of providers. Whether you’re based in Illinois or another state we’re licensed in, support is available.

Can Therapy Really Help with Sexual Performance Anxiety?

Sex is supposed to be pleasurable, right?

But for many people, sex doesn’t feel free, confident, or connected; it feels pressured, stressful, and full of second-guessing. If you've ever found yourself overthinking your performance in the bedroom, worrying about how your body is responding, or feeling frozen in moments that are supposed to feel intimate, you’re not alone.

Sexual performance anxiety is incredibly common, but it’s rarely talked about even in therapy spaces. And unfortunately, the silence often makes things worse. The good news? Therapy can help, and not just in a surface-level way. It can address the deeper emotional and relational patterns that keep performance anxiety in place and help you (and your partner) move toward real, connected intimacy.

Let’s break it down.

What Is Sexual Performance Anxiety?

Sexual performance anxiety is a form of anxiety that shows up in sexual situations whether you're about to have sex, thinking about sex, or trying to be intimate with a partner. It can affect people of all genders, sexual orientations, and relationship types.

It often sounds like this:

• “What if I can’t keep it up?”

• “What if I don’t finish?”

• “What if I don’t feel anything?”

• “What if they think I’m bad in bed?”

• “What if my body doesn’t respond the way it’s supposed to?”

• “What if I disappoint them?”

For some, performance anxiety leads to avoidance (e.g., avoiding sex, closeness, or even conversations about intimacy). For others, it shows up during sex as intrusive thoughts, tension, or a sense of being disconnected from your body. This can be frustrating, isolating, and, let’s be honest, deeply painful, especially if it’s affecting your relationship.

Common Causes of Sexual Performance Anxiety

Sexual performance anxiety rarely shows up out of nowhere. It's often connected to one or more of the following:

1. Cultural or religious shame about sex

Messages you received growing up about sex being "bad," "dirty," or only for reproduction can linger in the body and mind, even years later. These messages about sex can lead us to think we are ‘wrong’ for wanting to be intimate or thinking about engaging in sex with our partners.

2. High pressure to perform

Especially for men, there's often pressure to “initiate,” “stay hard,” “last long,” or “satisfy your partner” all while being relaxed and confident. That's a lot of pressure for something that's supposed to be mutually enjoyable.

3. Body image concerns

If you're worried about how your body looks or functions during sex, it's hard to be present.

4. Past sexual trauma or negative experiences

Unresolved trauma or even one awkward, painful, or embarrassing sexual encounter can shape how you feel about intimacy moving forward.

5. Relationship issues

Ongoing conflict, lack of trust, or emotional disconnection can make sex feel like a performance instead of a shared experience.

6. Stress, anxiety, and mental health

Generalized anxiety, depression, and chronic stress (especially from work, parenting, or caregiving roles) can impact desire, arousal, and confidence.

So, Can Therapy Really Help?

Yes, and here’s how. At Embrace Sexual Wellness, we work with individuals and couples who are dealing with the emotional, relational, and physical challenges of sexual performance anxiety.

Therapy can help you:

1. Understand what’s really going on

Performance anxiety is rarely just about what’s happening in the moment. Therapy helps uncover what’s fueling the anxiety, whether it’s past experiences, shame, fear of failure, or relational dynamics. You get to explore your story in a safe, supportive space.

2. Interrupt the anxiety-thought cycle

In therapy, you’ll learn how to identify and challenge anxious thoughts before they spiral into shutdown or panic. This might involve CBT techniques, mindfulness practices, or somatic awareness, all aimed at helping you stay present and grounded during intimacy.

3. Reconnect with your body

Performance anxiety pulls you out of your body and into your head. Therapy helps you rebuild a relationship with your body that feels safe, attuned, and responsive, not judgmental or critical. This can be especially healing for people who’ve experienced dissociation or discomfort during sex.

4. Communicate with your partner more openly

If you're in a relationship, therapy can support both of you in having honest, shame-free conversations about sex. You’ll learn to express needs, set boundaries, and understand each other’s triggers so sex becomes a space of trust, not pressure.

5. Heal from past experiences

Whether you’ve been through trauma, rejection, or simply years of sexual avoidance, therapy offers a chance to heal. You don’t have to carry the weight of old experiences into every intimate moment.

6. Create a new sexual narrative

Instead of sex being about performance, pressure, or expectation, therapy helps you define what you want sex to mean. Perhaps it’s connection, pleasure, playfulness or safety or a combination. You get to rewrite the script.

What to Expect in Sex Therapy

You don’t have to show up with all the answers. You don’t need to be in crisis. You just need to be willing to be curious and honest with yourself and your therapist.

We’ll create a space that’s affirming, nonjudgmental, and tailored to you. Some clients come for individual therapy; others come as a couple. Either way, therapy is always consent-based, collaborative, and deeply respectful of where you are in your journey.

We often hear clients say things like:

“I wish I’d started this sooner.”

“I am so relieved I found you to help us.”

“I thought I was broken, but I just needed someone to help me understand what was really going on.”

You’re not broken. You’re human. And you don’t have to figure this out alone.

Sex Therapy in Chicago

At Embrace Sexual Wellness, we offer specialized comprehensive care in sex therapy that targets your goals. While we are based in Chicago, Illinois, we’re also licensed to support clients in Idaho, Indiana, Kansas, and Louisiana. Whether you're local or working with us virtually, you’ll receive compassionate, expert care grounded in science and rooted in human connection.

TLDR

Sexual performance anxiety can make intimacy feel like a test you’re always failing, but it doesn’t have to stay that way. Therapy can help you understand your anxiety, shift your mindset, reconnect with your body, and build a sex life that actually feels good for you and your partner. You don’t need to power through, shut down, or pretend everything’s fine. You can talk about it. You can work on it and find new strategies to approach intimacy with more ease.

How Can I Talk to My Partner About Our Sexual Problems Without Fighting?

How to Talk About Sexual Problems Without It Leading to A Fight

Sexual issues in a long-term relationship don’t show up overnight and they don’t fix themselves overnight either. Whether you’re dealing with low libido, performance anxiety, or a sense that you’ve become “just roommates,” bringing up these concerns with your partner can feel overwhelming.

You may worry that you’ll hurt their feelings, trigger a fight, or get shut down completely. So instead, many couples avoid the topic altogether… until the silence becomes its own kind of problem.

The good news? You can talk about sexual problems in a way that leads to understanding instead of defensiveness. It takes intention, patience, and a few key tools, but it’s possible.

Here’s how to start…

Know That You’re Not Alone and You’re Not Failing

Let’s normalize this: many couples struggle with sex at some point. This could be due to stress, parenting demands, medical or hormonal shifts, emotional disconnection, past trauma, or simply different libidos. It’s not a sign that your relationship is broken; it’s a sign that something needs your attention.

What often turns discomfort into conflict is the way we bring it up, especially when it’s been simmering for a while. That’s why laying the emotional groundwork matters.

Get Clear on What You’re Feeling Before You Bring It Up

Before you talk to your partner, take time to get curious about your own experience. Are you feeling rejected? Embarrassed? Lonely? Anxious about initiating? Pressured when they do?

Write it down. Speak it out loud. Journal, talk to a friend, or even try rehearsing what you’d want to say in therapy.

Clarity helps you approach the conversation with more compassion and less reactivity.

Choose the Right Time (Hint: Not in the Bedroom)

Don’t bring it up in the middle of intimacy or right after a failed attempt at connection. Emotions are raw in those moments, and it’s easy for both people to feel blamed or shut down.

Instead, choose a neutral, low-stress time to talk, maybe on a walk, over coffee, or during a planned check-in. A simple way to begin might be:

“I’ve been thinking a lot about how we’ve been feeling disconnected physically, and I’d really love to talk about it, not because I want to fight, but because I want us to feel closer.”

Framing the conversation as a bid for connection rather than a criticism sets the tone for collaboration.

Use “I” Statements, Not “You Never…” or “You Always…”

Statements like “You never want sex anymore” or “You always turn me down” immediately put your partner on the defensive.

Instead, focus on your experience:

• “I’ve been feeling distant lately, and I miss feeling close to you.”

• “I’m craving more intimacy, and I’m not sure how to talk about it without feeling nervous.”

• “I’m starting to feel anxious about our sex life, and I want us to figure it out together.”

This subtle shift invites understanding instead of blame.

Be Curious, Not Just Correct

Remember, there are two people in this dynamic and both of you bring feelings, fears, and expectations to the table. If your partner seems withdrawn sexually, there’s likely something underneath: stress, insecurity, pressure, shame, or even past rejection.

Instead of jumping to conclusions, try asking:

• “How do you feel about our sex life lately?”

• “Are there things that make it hard for you to feel connected or in the mood?”

• “Is there something I’m doing (or not doing) that you haven’t shared with me yet?”

These questions require vulnerability, yes, and they also open the door to honesty.

Don’t Try to Solve Everything in One Conversation

Big sexual issues are rarely resolved in one sitting. And putting that kind of pressure on a single conversation can make both partners tense or overwhelmed.

Instead, think of this as the start of an ongoing dialogue. Your goal is progress, not perfection.

If it helps, say it out loud:

“We don’t have to solve this all today. I just want us to start talking about it, and keep talking about it.”

Recognize the Role of Shame and Push Back Gently

For many people, especially those raised with little sex education or lots of sexual shame, conversations about intimacy can bring up feelings of inadequacy or guilt.

If your partner gets quiet or defensive, consider what might be happening under the surface. They may not know how to talk about sex without feeling like they’ve failed you, or themselves.

Let them know you’re not looking for blame. You’re looking for closeness.

Sometimes it helps to say:

“This isn’t about who’s right or wrong. I just want us to feel good together again, emotionally and physically.”

Consider Professional Support If You’re Feeling Stuck

Sometimes the communication tools just aren’t enough, not because you’re doing it wrong, but because the issues go deeper than what you can unpack alone.

Couples often come to sex therapy after months or even years of avoidance, frustration, or hurt feelings. Therapy offers a space to name the patterns, uncover what’s really going on, and build new ways to reconnect both emotionally and sexually.

Whether it’s low libido, mismatched desire, painful sex, performance anxiety, or the “we’re just roommates now” dynamic, there’s help. And there’s hope.

TLDR

Talking about sex is vulnerable, but it’s also one of the most powerful things you can do for your relationship. It’s not about perfection or frequency or performance. It’s about feeling seen, desired, and emotionally safe with your partner.

You don’t need to fight to be heard. You just need the right tools, the right timing, and the willingness to show up gently and honestly.

Ready to Take the Next Step?

At Embrace Sexual Wellness, we help couples navigate sexual disconnection, low libido, and performance anxiety in a supportive, nonjudgmental space. Our team of sex and relationship therapists are licensed in Illinois, Idaho, Indiana, Kansas & Louisiana. Book a free intro consult call with us today!