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You’re finding it hard to get motivated in the morning. You don’t feel any desire to see your friends. You really want to be alone. If you’re feeling like this, it’s possible that you’re suffering from depression. Depression can make you feel as if nothing is worth doing, and can put a serious damper on your life. If your depression is severe enough, you may even find your erection suffering, too.

Studies have found that 35 to 47 percent of people who reported suffering from depression also encountered problems in their sex life, while a whopping 61 of severely depressed men polled reported having sexual problems.

When you’re depressed, it can be hard to get sexually aroused. This is because your erection depends upon signals from chemicals in your brain. Depression causes these chemicals get out of balance, causing the signal for sexual desire to get jumbled.

To fight depression-induced erectile dysfunction, talk to a mental health expert about possibly taking antidepressants. Therapy may also prove helpful in helping you to overcome your depression. If you can defeat your depression, you should see your erection return to normal, too.

When you’re fighting erectile dysfunction, you want all the help you can get. One of the easiest ways of regaining your erection is to make positive changes to your diet, i.e. cutting down on fatty foods and enjoying more healthy, natural foods. But when you’re changing your diet, there are a few foods that have been found to actually help your erection. Here’s some food you should consider stocking up on.

Leafy greens: Leafy green veggies such as celery and spinach are chock full of nitrates, which have been found to facilitate healthy blood flow. That’s because nitrates are vasodilators, which help to open up blood vessels and improve the flow of blood in the body. When blood can flow easily, it can reach your penis easier and improve your ability to achieve an erection.

Dark chocolate: While dark chocolate won’t do your waistline any favors, it has been found to improve your circulation. This is because dark chocolate is rich in flavonoids, a naturally occurring antioxidant that helps the body to repair cell damage, lower blood pressure, and decrease cholesterol.

Pistachios: These little nuts are bursting with protein, and loading up on protein has been found to help men fight their erection problems. Pistachios contain a protein known as arginine, which has been found to help relax blood vessels. Relaxed blood vessels means improved blood flow, which means better erections.

When it’s time to work out, you’ve got routines for everything. You’ve got exercises for your abs, your core, and your delts, but what about your erection? Yes, kegel exercises can help you to strengthen vital pelvic muscles, helping you to achieve better, strong erection. If you struggle with erectile dysfunction, these exercises could even help to bring your erection back to life.

Kegel exercises are designed to strengthen your pelvic floor. These exercises primarily tone your bulbocavernosus muscle. This pelvic muscle is responsible for three important jobs: it allows blood to flow to the penis during erection, it pumps semen during ejaculation, and it helps to empty the urethra after urination. By building this vital muscle, you can improve your erection, fight premature ejaculation, and combat urinary incontinence.

Kegel exercises are done by squeezing and relaxing your pelvic muscles. To determine what muscles you will be working on, stop your stream in the middle of urination. Feel those clenching muscles in your groin? Those are the muscles your kegel exercises will be targeting.

To perform a rep of kegel exercises, squeeze this muscle group, hold it for 5 seconds, and then relax. When just starting out, repeat this process 10 to 20 times, and do it once a day. As it gets easier, do them two to three times a day. As you get better at kegels, you’ll find you can do them just about anywhere. Incorporate this exercise into your daily routine, and you could see your erection return to it’s former glory.