If you have an overactive bladder (OAB), there are some tried-and-true methods to manage the condition.
Despite OAB being a physical ailment, there are a handful of psychological tricks you can employ to control your urge to go. These techniques can also ease stress and anxiety about the possibility of having an accident.
These 3 mental strategies are easy to learn, simple to use, and free of harmful side effects. Such strategies are often combined with other OAB treatments, such as pelvic muscle exercises and medication.
Rewire your brain
People with OAB have difficulty controlling their sphincters, so during urination, when the bladder squeezes and those rings relax, urine escapes the bladder.
Typically, the brain sends signals to control this function, but in people with OAB, the process no longer works as smoothly as it once did.
With practice, however, many people are able to retrain the brain to control the bladder again.
The National Association for Continence outlines a typical, six-week retraining program on its website. It involves urinating on a schedule, gradually lengthening the time between bathroom visits. If you have the urge to go between scheduled times, mental distraction or relaxation (the next two strategies) often can help you ignore the urge until it goes away.
Related: Is Getting Up to Pee During the Night a Bad Sign?
Distract yourself
When the urge to go strikes at the worst time, try focusing on something else until the urge passes.
Focus on a complex mental task that demands all your attention. You can try:
- Recite all the words to a song or poem you love
- Recall the first and last names of everyone in a large office
- Practice giving directions to your home from various locations
Relax
Staying calm and cool is another way to ease your mind and take your mind off the urge to go to the bathroom. Plus, relaxation eases anxiety and stress, which may result from unexpected bathroom breaks or worries about getting to the toilet.
If you really need to go, try to take a step back, take several deep breaths, and calm your mind!
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