Urge Suppression Techniques
These techniques are to be used to suppress those abnormally strong Urges to urinate.
These steps do not have to be followed in order, and not all steps have to be used.
The purpose of these steps is to help you regain control of your bladder, to reduce the amount of urinary urgency and frequency and leaking.
They take practice to master in controlling urgency. Allow yourself to be okay with leaking when you first start practicing these steps.
Practice these steps first at home, when you do not have to worry as much about leaking.
Sit Down: Pressure on the pelvic floor inhibits the bladder. Further pressure may help, such as sitting on a small rolled up towel.
Light “Kegels”: Do a few quick, light Kegel contractions of the pelvic muscles (the muscles that hold back gas and urine). Do not do hard, maximal contractions, as this will quickly fatigue the muscles and cause leakage.
Breathe and Stay Calm: Breathing slowly and remaining calm will inhibit your sympathetic nervous system, which will in turn calm the bladder.
Distractions: Sit with a project that will engage your mind. Anything that works for you reading, word puzzles, crochet, knitting, checking email, balancing the checkbook, and so on.
Visualization: Imagine that you are in a place/situation in which either you cannot or do not want to leave. Examples: in a car and cannot stop; lying on a beach with a far walk to a restroom; at dinner with someone special.
If the urge persists after practicing these steps and feel you must go to the bathroom, then it is imperative that you . . . .
Walk slowly and calmly to the bathroom
Maintain calm breathing
Refrain from undressing until you are standing over the toilet
Rushing to the restroom will only encourage the strong bladder urges and leaking.
Again, the more you practice, the easier these steps will become.