Starting the Conversation: How to Tell Your Partner About Sexual Concerns

Few conversations feel as vulnerable as discussing sexual concerns with a partner. Whether you’re dealing with physical discomfort, mismatched desires, performance issues, or simply want to explore new territory, finding the words to express sexual needs and concerns can feel overwhelming. Many of us worry about hurting our partner’s feelings, facing rejection, or creating awkwardness in an otherwise good relationship.

Yet the research is clear: couples who can communicate openly about sex report significantly higher relationship and sexual satisfaction. According to the Gottman Institute, only 9% of couples who cannot comfortably talk about sex report being sexually satisfied. The numbers speak for themselves—learning to have these conversations is worth the initial discomfort.

This guide offers practical strategies for initiating and navigating conversations about sexual concerns with your partner, helping you transform potential tension into opportunities for deeper connection and more fulfilling intimacy.

Why Sexual Communication Matters

Before diving into how to have these conversations, let’s understand why they’re so important:

The Benefits of Open Sexual Communication

Enhanced intimacy: Vulnerability creates closeness, and few topics require more vulnerability than discussing sexual concerns
Greater sexual satisfaction: Partners who communicate specific needs and preferences report more satisfying sexual experiences
Reduced anxiety: Unspoken concerns often grow larger in our minds; addressing them directly can provide relief
Stronger overall relationship: The skills used to navigate sexual communication strengthen communication in all areas
Prevention of resentment: Addressing concerns early prevents the buildup of frustration and disappointment

As relationship therapist Esther Perel notes, “The quality of our relationships determines the quality of our lives.” Few aspects of a relationship have as much potential to create connection—or disconnection—as our sexual relationship.

Preparing for the Conversation

Successful conversations about sexual concerns don’t usually happen spontaneously. A thoughtful approach increases the likelihood of a positive outcome.

Self-Reflection: Know What You Want to Communicate

Before approaching your partner, get clarity on what you want to express:

Identify the specific concern: Is it about frequency, specific activities, physical discomfort, emotional connection, or something else?
Understand your feelings: Are you feeling frustrated, sad, anxious, rejected, or curious?
Consider your goals: What outcome are you hoping for? More frequent intimacy? Trying something new? Addressing pain or discomfort?
Recognize your part: How might you be contributing to the situation? This isn’t about blame but about taking responsibility for your role.

Dr. Emily Nagoski, author of “Come As You Are,” recommends writing down your thoughts before having the conversation. This can help clarify what you want to express and reduce in-the-moment anxiety.

Timing Is Everything

The when and where of your conversation significantly impacts its success:

Choose a neutral time: Not right before, during, or immediately after sex
Ensure privacy: Select a place where you won’t be interrupted or overheard
Allow sufficient time: Don’t start the conversation when either of you has to rush off soon
Consider stress levels: Avoid times when either of you is particularly tired, hungry, or stressed
Establish receptiveness: A simple “I’d like to talk about our intimate life. When would be a good time?” respects your partner’s readiness

Research from the Journal of Sexual Medicine suggests that couples who schedule time for relationship conversations report greater success in resolving concerns than those who attempt to address issues “in the moment.”

Setting the Right Tone

How you approach the conversation is as important as what you say:

Create a positive frame: Present the conversation as an opportunity for growth rather than highlighting problems
Emphasize partnership: Frame the discussion as “us working together” rather than “you need to change”
Begin with appreciation: Start by expressing what you value about your intimate relationship
Manage your emotions: If you’re feeling highly emotional, consider whether you’re ready for a productive conversation

Communication Strategies That Work

Now that you’re prepared, these specific techniques can help navigate the conversation effectively.

Use “I” Statements

“I” statements express your experience without blaming or criticizing your partner:

Instead of: “You never want to try anything new.”
Try: “I’ve been feeling curious about exploring some new activities in our intimate life.”

Instead of: “You always rush through foreplay.”
Try: “I notice I need more time to feel fully aroused, and I’d love to explore ways we could extend our foreplay.”

Instead of: “You don’t satisfy me anymore.”
Try: “I’ve been experiencing some changes in what feels pleasurable for me, and I’d like to share those with you.”

Be Specific and Direct

Vague concerns are difficult to address. Being specific—while remaining sensitive—helps your partner understand exactly what you’re experiencing:

Instead of: “Our sex life isn’t good anymore.”
Try: “I’ve noticed we’ve been having sex less frequently in the past few months, and I miss that connection with you.”

Instead of: “You’re doing it wrong.”
Try: “I’ve discovered that when you touch me more gently in that area, it feels much more pleasurable for me.”

Use the Sandwich Technique

This approach “sandwiches” concerns between positive statements:

Start with a positive: “I love when we’re intimate together, and I find you incredibly attractive.”
Express the concern: “Lately I’ve been experiencing some discomfort during intercourse that I’d like to address.”
End with a positive or solution-focused statement: “I believe if we work on this together, our intimate life can be even more fulfilling for both of us.”

Active Listening When Your Partner Responds

Once you’ve expressed your concern, how you listen to your partner’s response is crucial:

Give full attention: Put away devices and maintain appropriate eye contact
Avoid interrupting: Let your partner complete their thoughts before responding
Validate their feelings: “I understand this might feel uncomfortable to hear” or “It makes sense you would feel that way”
Check for understanding: “So what I’m hearing is…” to ensure you’ve correctly interpreted their response
Show appreciation: “Thank you for listening and being open to this conversation”

Conversation Starters for Specific Concerns

Different concerns call for different approaches. Here are some tailored conversation starters for common sexual concerns.

For Physical Discomfort or Pain

Physical discomfort during sex deserves prompt attention, both medically and relationally:

Conversation starter: “I want to talk about something that’s been affecting our intimate life. I’ve been experiencing some discomfort during certain activities, and I think we could find ways to make things more comfortable for me. Would you be open to discussing this?”

Follow-up: “I’m planning to speak with my healthcare provider about this, but I’d also like us to explore positions and activities that might be more comfortable.”

For Mismatched Desire Levels

Differences in sexual desire are among the most common concerns couples face:

Conversation starter: “I’ve noticed that we seem to have different levels of interest in sex lately, and I wonder if we could talk about finding a balance that works for both of us. I value our intimate connection and want to make sure we’re both feeling fulfilled.”

Follow-up: “What factors do you think affect your desire levels? For me, I notice that [stress/time of day/feeling connected emotionally] really impacts my interest in sex.”

For Wanting to Try Something New

Introducing new elements to your sexual relationship requires particular sensitivity:

Conversation starter: “I love our intimate life together, and I’ve been having some thoughts about something new I’d like to explore with you. Would you be open to talking about trying new things together?”

Follow-up: “This is something I’m curious about, but your comfort is equally important to me. I’d love to hear your thoughts and any concerns you might have.”

For Performance Concerns

Issues like erectile difficulties, premature ejaculation, or difficulty reaching orgasm benefit from a non-judgmental, team approach:

Conversation starter: “I want to talk about something that’s been on my mind related to our intimate life. I’ve been experiencing some challenges with [specific issue], and I’d like us to approach this together. How would you feel about discussing this?”

Follow-up: “I’m considering speaking with a healthcare provider about this, and I wanted you to know what I’m experiencing. Your support means a lot to me.”

Navigating Common Challenges

Even with careful preparation, these conversations can present challenges. Here’s how to handle common difficulties.

If Your Partner Gets Defensive

Defensiveness is a natural response when people feel criticized or inadequate:

Acknowledge their reaction: “I can see this conversation is bringing up some strong feelings.”
Reaffirm your intention: “My goal isn’t to criticize but to make our relationship even better.”
Offer a pause: “Would it be helpful to take a break and come back to this conversation later?”
Reflect on your approach: Consider whether your words or tone might have contributed to their defensiveness.

If You’re Met With Silence

Silence can indicate many things—processing, discomfort, or uncertainty about how to respond:

Give space: “I understand you might need time to think about this.”
Check in gently: “Are you comfortable continuing this conversation, or would you prefer some time to process?”
Suggest a follow-up: “Would it help to take some time and talk about this again tomorrow?”

If the Conversation Becomes Emotional

Strong emotions are normal when discussing vulnerable topics:

Validate feelings: “It makes sense that this brings up strong emotions.”
Stay calm: Maintaining your composure helps de-escalate emotional intensity.
Suggest a timeout if needed: “I think we both care a lot about this. Should we take a short break and come back when we’re feeling more centered?”
Refocus on shared goals: “Remember, we both want to have a fulfilling intimate relationship.”

When to Seek Additional Support

Some sexual concerns benefit from professional guidance:

Consider Seeking Help If:

Conversations consistently end in conflict
Physical pain or dysfunction persists
Significant desire discrepancies continue despite communication
Past trauma is affecting your sexual relationship
You’ve made multiple attempts without progress

Types of Professional Support:

Sex therapists: Specialize in addressing sexual concerns within relationships
Couples counselors: Help improve overall communication and relationship dynamics
Healthcare providers: Address physical aspects of sexual concerns
Pelvic floor physical therapists: Specialize in treating pain and dysfunction

According to the American Association of Sexuality Educators, Counselors and Therapists, couples who seek professional help for sexual concerns report significant improvement in both sexual satisfaction and relationship quality.

Building Ongoing Sexual Communication

Rather than viewing these conversations as one-time events, consider building regular sexual communication into your relationship:

Creating a Culture of Sexual Communication

Schedule check-ins: Regular, brief conversations about your intimate life prevent issues from building up
Develop a shared vocabulary: Find comfortable, mutually acceptable words for sexual activities and body parts
Share articles or resources: “I read something interesting about intimacy. Would you like to take a look and discuss it?”
Express appreciation: Regularly acknowledge what you enjoy about your intimate life
Normalize feedback during intimacy: Simple questions like “How does this feel?” or “Do you prefer this or that?” make in-the-moment communication easier

The Bigger Picture: Communication as Intimacy

At its core, talking about sexual concerns isn’t just about solving problems—it’s about creating deeper intimacy. Researcher and therapist Sue Johnson notes that “emotional presence and accessibility are the building blocks of secure bonds.” When we can talk openly about our most vulnerable experiences, including our sexuality, we create the foundation for profound connection.

Remember that your willingness to initiate these conversations is an act of care for your relationship. It demonstrates your commitment to creating a fulfilling intimate life together and your trust in the relationship’s ability to grow through challenges.

Conclusion: The Courage to Connect

Starting conversations about sexual concerns requires courage, but the potential rewards—deeper intimacy, greater satisfaction, and a stronger relationship—make it worth the momentary discomfort. By approaching these discussions with preparation, compassion, and a focus on mutual benefit, you transform potential sources of disconnection into opportunities for greater closeness.

As you practice these communication skills, remember that perfection isn’t the goal—progress is. Each conversation builds your capacity for vulnerability and strengthens your relationship’s foundation. The most important step is simply to begin.

Have you found effective ways to discuss sexual concerns with a partner? What approaches have worked well for you? Share your insights in the comments below (keeping it respectful and appropriate).