reduce urgency – helpful tips
When you experience a sudden urge to empty your bladder:
- Stop and stand very still. Sit down if you can. Do not move. You need to remain very still to maintain control.
- Relax (especially your stomach muscles) – Take a deep breath – Let it out.
- Squeeze and relax your pelvic floor muscle quickly 3-4 times. Repeat as needed. When you feel the urge decrease, walk normally to the bathroom, or try to get busy with something to take your mind off of the bathroom.
- If the urge comes back on the way to the bathroom, stop and repeat the above instructions.
Practice this technique frequently. Control may not be immediate, but with time and practice your urgency and frequency will decrease and you will develop more control.