URGE SUPPRESSION TECHNIQUES
- When you feel the urge, stop the activity and sit down if possible. Try to stay very still to maintain control. Avoid rushing to the toilet.
- Perform Kegels by contracting pelvic floor muscles quickly 5-10x. Pelvic floor contractions send a message to the bladder to relax and hold urine. Try to distract yourself by thinking of something other than going to the bathroom. If you are not a candidate for performing Kegels then take 5 big belly breaths instead of contracting the pelvic floor muscles.
- Relax. Do not rush to the toilet. Take a deep diaphragm breath and let it out slowly. Let the urge to urinate pass by using distraction techniques and positive thoughts.
- Repeat the above steps until you feel you have control over the urge. When you feel the urge subside, walk normally to the bathroom. You can urinate once the urge has subsided; unless you are on a voiding schedule then wait until your next scheduled time. Remember you are retraining your bladder, giving into the urges and urinated too early is letting the bladder have control of you.
OTHER TECHNIQUES INCLUDE:
- Mental distraction techniques including visualization of your favorite relaxing vacation, counting slowly, deep breathing, and positive self-talk such as “I am in control of my bladder”.
- Apply pressure to your perineum (at the crotch of your underwear) with a towel or sitting on your heal to reduce urge.
- If all of the above techniques fail and you still have to an overwhelming urge to go, you may use the toilet.