How to Get Your Mind & Body Ready for Sex

Connect with yourself and your lover with these expert-backed tips

Co-authored by Rena Malik, MD and Cheyenne Main

Last Updated: May 5, 2026 Fact Checked

Having sex with someone new can be nerve-wracking, but it’s exciting, too! There are probably a lot of things running through your mind when you’re prepping to have sex, and not all of it is helpful. That’s why we talked with licensed psychotherapist Kelli Miller and licensed professional counselor Josh Spurlock to find out the best ways you can prepare for intimacy, both mentally and physically.

Preparing for Sex

Ask yourself if you’re ready and comfortable enough to have sex.
Keep an open mind and try to avoid setting unrealistic expectations.
Protect yourself from pregnancy and STIs with condoms or dental dams.
Shave your genitals, legs, and armpits (if you want to).
Take a bath, wear lingerie, or do something that makes you feel sexy.
Dim the lights, light a candle, and turn on some sensual music.

1

Check in with yourself.

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Make sure you’re ready to have sex before you dive in. Even if you’ve had sex before, taking the plunge with someone new can be nerve-wracking, but you can take all the time that you need. Psychotherapist Kelli Miller says “you really want to make this decision without feeling any type of pressure, either societal pressure [or] partner pressure.”^{[1]
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Expert Source

Kelli Miller, LCSW, MSW
Psychotherapist

Expert Interview} Ask yourself things like:^{[2]
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- Am I really ready to have sex, or am I feeling pressured by my partner/friends?
- Do I feel comfortable having sex with my partner?
- Could I have any regrets afterward?
- Have we talked about using protection during sex?
- Do I feel comfortable saying no at any point?

2

Set realistic expectations.

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Real sex probably won’t be like sex in the movies. If you haven’t had much sex before and you don’t know what to expect, that’s okay! It might be a little awkward, silly, or even downright funny at times. Keep an open mind, and try not to set the bar too high for yourself or for your partner.^{[3]
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- Don’t be afraid to giggle or laugh during sex (as long as you aren’t laughing at your partner). Letting out a little chuckle can really help lighten the mood and keep things fun instead of serious.
- As you get to know your partner more and figure out what you both like, sex will feel more natural and authentic.

3

Talk to your partner about it.

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If you’re still on the fence about intimacy, get some more insight. Your partner might be going through the same struggles you are, and it can be helpful to talk to someone about what you’re thinking. Ask them how they feel in the relationship, where they’re at with sex, and how long they’d like to wait before getting intimate.^{[4]
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- Say something like, “So, we’ve been dating for a little while, and I think I might be ready to have sex. How are you feeling?”
- It can feel awkward to talk about sex, but by being open and honest, you can make the experience better for both of you. If you don’t feel like you can talk about sex with your partner, it might be better to wait a while before getting intimate with them.
- Licensed professional counselor Josh Spurlock says that it can also help have “conversations with people that you trust about their experience.”^{[5]
  X
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  Josh Spurlock, MA, LPC, CST
  Licensed Professional Counselor
  
  Expert Interview} Chatting with people who know what they're talking about can help you feel less anxious or nervous.

4

Practice safe sex.

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Protect yourself from pregnancy and STIs. Decide ahead of time what kind of control you’re going to use, and make sure it’s ready to go before you plan on having sex. Board-Certified Urologist Rena Malik, MD says that there are tons of different birth control options available, so you can pick the one that’s right for you.^{[6]
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Rena Malik, MD
Board-Certified Urologist

Expert Interview}
- Dr. Malik adds that birth control methods like pills and implants protect against pregnancy, but they don’t protect against STIs.^{[7]
  X
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  Rena Malik, MD
  Board-Certified Urologist
  
  Expert Interview} Even if you are on birth control, consider getting condoms or dental dams as well.

5

Shave the day before, if you want to.

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How your body hair looks is up to you. If you’d like to do some grooming on your genitals, try to do it the day before to avoid any irritation during sex. You can also shave your legs and your armpits, but again, only if you want to.^{[8]
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- If you’ve never shaved before and you don’t want to, consider trimming your pubic hair with a razor or scissors, just to tidy it up.

6

Wash and cleanse yourself beforehand.

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Take a shower, brush your teeth, and put on deodorant. You want to look (and smell) your best during sex, so take some time to clean up before you meet with your partner. Consider taking along some breath mints and a travel deodorant too, just in case you need them. You never know where the mood will strike!^{[9]
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- Keep in mind that if you have a vagina, you don’t need to wash it out with soap. You can lightly scrub your vulva with your hands and some water, but using soap or harsh cleansers can disrupt your pH balance and lead to irritation.

7

Go pee ahead of time.

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When the moment strikes, take a pause and head to the bathroom really quickly just to go pee. You can use the time to freshen up and make sure you’re both looking and smelling good, too.^{[10]
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8

Think about sex throughout the day.

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Sometimes, you need your mind to get in the mood first. After that, having sex will come a little more naturally. If you’re seeing your partner later that day, try thinking about the fact that you’re going to have sex. You could even watch or read something stimulating, like an erotic novel or a steamy movie. The more you can get yourself in the right mindset, the better.^{[11]
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- If you aren’t in a sex “mindset,” you might have trouble getting turned on physically when it comes time to do the deed.

9

Do something that makes you feel sexy.

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Put on lingerie or take a luxurious bath. Do something that makes you feel cool and confident to boost your self-image before you have sex. Something that makes you feel more attractive will put you in the right headspace, and you’ll probably feel more ready to get intimate with your partner afterward.^{[12]
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- You could also listen to a sensual song, do your makeup, or get all dressed up in a new outfit.

10

Set the mood.

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Dim the lights and turn on some sensual music. If you really want to get into it, try lighting a few candles, too. The more sexy your environment looks and feels, the better headspace you’ll be in when it comes time to do the deed. Don’t be afraid to get a little cheesy, either—rose petals are a cliché for a reason!^{[13]
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- You might have some wine or champagne on hand, just in case you and your partner want a drink before getting to it.

11

Tell your partner what you like.

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Communication before, during, and after sex is important. Start out by telling your partner what you’re comfortable with, even if it’s not a lot. After you start getting physical, tell your partner what feels good and what doesn’t. If you can provide some direction, you can ensure that you both have a good time during intimacy.^{[14]
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- Make sure you’re listening to your partner as well. Miller says that “our partners aren't mind readers, and we forget that everybody is different [and has] different preferences. What your last partner liked, your current partner may not like.”^{[15]
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  Kelli Miller, LCSW, MSW
  Psychotherapist
  
  Expert Interview}
- You might say something like, “Let’s start slow” or, “That feels so nice.”
Emily Morse, Author & Sex Therapist

Prioritize finding out what works for you. "The best thing you can do for your sexual confidence is taking the time to learn what feels good for your body."

12

Say “no” to anything you're uncomfortable with.

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You can tell your partner to stop at any time. Miller says that “if somebody doesn't feel like they want to have sex, they have that right to say no.”^{[16]
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Expert Source

Kelli Miller, LCSW, MSW
Psychotherapist

Expert Interview} Even if you’ve already said yes, feel free to back up or ask your partner to stop if you feel uncomfortable. Consent is key, and you don’t have to do anything that you don’t want to do.^{[17]
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- Listen to what your partner says, too. They might say “no” or tell you to slow down, so pay attention.
- Reader Poll: We asked 1763 wikiHow readers who've been intimate, and 50% of them agreed that the best way to discuss boundaries is to let things progress naturally and address boundaries as they arise. [Take Poll]
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How do you know if you're ready for intimacy?

Kelli Miller, LCSW, MSW
Psychotherapist
Kelli Miller is a Psychotherapist based in Los Angeles, California. Kelli specializes in individual and couples therapy focusing on relationships, depression, anxiety, sexuality, communication, parenting, and more. She is the author of “Love Hacks: Simple Solutions to Your Most Common Relationship Issues” which details the top 15 relationship issues and 3 quick solutions to each. She is also the award-winning and best-selling author of “Thriving with ADHD”. Kelli co-hosted an advice show on LA Talk Radio and was a relationship expert for The Examiner. She received her MSW (Masters of Social Work) from the University of Pennsylvania and a BA in Sociology/Health from the University of Florida.

Kelli Miller, LCSW, MSW

Psychotherapist

Expert Answer

An emotional connection to your partner is key! You should feel like they're hearing you and understanding you. You should never feel like you have to get intimate to please your partner—it should be something you want yourself.

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Question

My boyfriend wants to have sex, and I sometimes feel ready but sometimes I don't feel ready. I'm worried that he will break up with me. I really like him.

Community Answer

You should never feel pressured into sex. Explain to him how you feel. How he responds is an important factor for you to consider in your relationship.

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