Healing from Within | The Interplay of Mental Health and Vaginismus

Vaginismus is a condition that affects many women and people with vaginas, but is often shrouded in stigma and silence. This involuntary and painful contraction of the muscles around the vaginal opening can make sexual intercourse, gynaecological exams, and even inserting tampons excruciating. While vaginismus is a physical condition, its roots often extend into the realm of mental health.

This article explores the connection between mental health and vaginismus. It also considers the benefits of psychosexual therapy and mindfulness techniques, including breathwork, as essential tools for alleviating symptoms and working towards recovery.

Understanding vaginismus

Vaginismus is a complex condition that involves both physical and psychological components. Physically, it manifests as the involuntary contraction of the vaginal muscles, making penetration difficult or impossible. However, the triggers for these muscle contractions are often linked to emotional and psychological factors, like fear, anxiety, and past traumatic experiences.

In recent years, the medical word has started to combine vaginismus with dyspareunia (painful sex) into a new diagnostic term: ‘Genito pelvic pain/penetration disorder (GPPPD)’. Some sufferers may experience both conditions but others may experience only one.

The mind-body connection

The connection between mental health and vaginismus is a two-way street.

Whilst vaginismus can be a source of anxiety, depression, and relationship problems, these psychological issues can also contribute to the development and persistence of vaginismus. Stress and anxiety, for example, can lead to muscle tension, making the physical symptoms of vaginismus worse.

Psychosexual therapy: A holistic approach

Psychosexual therapy is invaluable for those struggling with vaginismus. It focuses on the interplay between the psychological and sexual aspects of your life. The benefits of psychosexual therapy for vaginismus include:

1. Addressing the root causes: Psychosexual therapy helps you identify and address the underlying emotional and psychological factors contributing to vaginismus. Your therapist will work with you to explore past traumas, negative beliefs about sex, and relationship issues that may be at the heart of vaginismus.
2. Learning coping strategies: Psychosexual therapy equips you with effective coping strategies to manage anxiety, fear, and pain associated with vaginismus. Your therapist will teach you relaxation techniques and stress management skills to help you regain control over your body.
3. Improving your relationship: Vaginismus can put a strain on relationships. Psychosexual therapy provides a safe space for couples to discuss their concerns, rebuild trust, and develop strategies for intimacy that work for both partners.
4. Self-esteem and body image: Vaginismus can lead to poor self-esteem and negative body image. Psychosexual therapy encourages self-acceptance and positive self-talk to counteract these issues.

Mindfulness and breathwork: an inner path to healing

In addition to psychosexual therapy, mindfulness techniques, including breathwork, can be powerful allies in the journey towards recovery from vaginismus. Mindfulness involves being fully present and non-judgmental in the moment, which can help you reframe your experiences and emotions related to vaginismus. Here’s how mindfulness, particularly breathwork, can help:

1. Manage pain: Breathwork can help manage the physical pain associated with vaginismus. Slow, deep breaths can relax tense muscles and alleviate discomfort during penetration.
2. Reduce stress: Mindfulness techniques, including mindful breathing, can reduce overall stress and anxiety levels, which, in turn, can reduce the severity of vaginismus.
3. Increase emotional awareness: Mindfulness encourages self-reflection and emotional awareness. It allows you to better understand your feelings and reactions to vaginismus, which is a crucial step in addressing the mental health aspects of the condition.
4. Improve intimacy: Mindfulness can enhance intimacy and connection between partners. By being fully present during sexual encounters, couples can explore new ways to connect and find pleasure beyond penetration.

Dr Lori Brotto has created some wonderful mindfulness meditation recordings.

Relaxation techniques for therapy

Therapy for vaginismus is enhanced with relaxation techniques that promote a sense of calm and control. Here are some relaxation exercises that can be incorporated into your treatment plan:

1. Progressive muscle relaxation: This technique involves tensing and then slowly relaxing different muscle groups in the body. It can help you reduce overall muscle tension and anxiety.
2. Guided imagery: Your therapist will encourage you to visualise yourself in peaceful and positive scenarios, promoting relaxation and a sense of well-being.
3. Deep breathing: You will be taught deep, diaphragmatic breathing to manage anxiety and reduce muscle tension.
4. Mindful meditation: Mindfulness meditation can help you become more attuned to your body and emotions, fostering self-awareness and emotional regulation.

In summary…

Vaginismus is a condition that intertwines physical and mental health.

Recognising and addressing the psychological aspects of vaginismus is essential for your recovery and overall wellbeing.

Psychosexual therapy, mindfulness techniques, and relaxation exercises can be powerful tools in this journey. By exploring the root causes of vaginismus and learning to manage both the physical and emotional aspects, you can find healing, experience improved intimacy, and regain control over your body and mental health.