How to control urinary urge?

Dealing with urinary urge can be a challenge

The goal is offset the urge to urinate when your bladder is not full

Before we work on our goal , it is important to understand how our bladder works and what is normal . It's usually normal for you to void the bladder every 2 to 3 hours . Your diet , bladder habits and volume of beverage you consume also plays a crucial role in the frequency of urination .

The urine volume in the bladder causes a stretch in the tissues in the bladder, the receptors in the bladder send a signal to the brain that bladder is full and its time to void . Now imagine sending signal to the brain to void before the bladder is full , you might rush to the bathroom and only a trickle of urine might come .

When we start continuing to act on the false urgency instead of training it , it manifests into a problem where your frequency of urination increases and the urge to control it decreases .

Here are some of the things that you can try to retrain this signal reaching brain

It might help to break down the urge sensation and slowly over a period of time gaining control over it .

Distract the signal

Bladder is trainable and you must try to breathe when you get the urge , try to perform some movements like heel raises with slow exhalation to distract the urgency . If at some point you are unable to control the urgency then shoot to the toilet .

Avoid Just in case peeing

For each one us the the trigger can be different , some women react to toilet signs , some cannot control the urge after getting into the pool , the best way is to face this trigger head on and practice the distractions

Reduce bladder irritants in your diet

Artificial sweeteners , tea , coffee can irritate your bladder and cause the urgency . In case you are on supplements , read the side effects of these as well . Maintain a bladder diary and log the beverages and frequency you pee every day for 2 weeks to check if you are incrementally increasing the time intervals to pee

In case you are interested to learn these mind games and train your bladder , we invite you to Mum21's Happy Bladder Program. The program is designed to help you retrain your bladder and get a strong and well balanced pelvic floor .