Conquer Bladder Urgency: Tips to Suppress Sudden Urges

Have you ever experienced a sudden, strong urge that makes you feel like you need to rush to the bathroom, only to discover you didn't really need to go? Or perhaps you've experienced slight dribbling or leakage as you race to the toilet? You're not alone, and you've come to the right place!

Understanding Bladder Urgency and Urge Incontinence

First, we need to clarify what bladder urgency and urge incontinence truly are:

• Bladder Urgency: This is when the message from your bladder to your brain to void (urinate) is sudden and strong. If you find yourself needing to go more frequently than every two hours, you also have bladder frequency.

• Urge Incontinence: This occurs when you feel the strong urge to void but are unable to make it to the bathroom in time, resulting in leakage or accidents.

Many situations can contribute to bladder urgency or urge incontinence. These can include:

• Holding Bladder Urge for Too Long: Consistently ignoring the initial urge can train your bladder to overreact.

• Environmental-Driven Urge: Certain cues can trigger a sudden urge, such as arriving home and approaching your entry door (often called "key-in-the-lock syndrome") or hearing running water.

  
  

Techniques to Suppress Sudden Urges

When you experience that sudden, strong urge to go to the bathroom, here are the techniques to help you gain control:

1. Pause and Stay Calm: This is crucial. When the urge hits, resist the immediate urge to rush. Pause where you are and try to stay as calm as possible. If you can, find a place to sit down. If not, stay standing. The more nervous or anxious you are, the more your bladder will "win."

2. Take Deep Breaths: Take a few slow, deep breaths to help calm your nervous system. This signals to your body that you are safe and in control.

3. Perform 10 Calf Raises: This is a powerful trick! Because the calf muscles share the same nerve roots as the bladder, activating them helps to calm down the bladder's signals. Perform 10 calf raises, lifting up onto the balls of your feet and lowering back down.

4. Perform 5 Quick Pelvic Floor Contractions: If you know how to correctly perform pelvic floor contractions (Kegel exercises), do five quick "flicks" of your pelvic floor, ensuring full relaxation after each contraction. This can also help calm the urge.

Dealing with Abnormal Urges: If your urge feels "abnormal" – meaning your bladder isn't actually full – the urge will often come in waves. You can repeat the above techniques (calming breaths, calf raises, pelvic floor contractions) when you feel the urge resurface.

Making It to the Bathroom in Time: If your goal is to reach the bathroom without accidents, it's even more important to stay calm and perform the 10 calf raises. Once the bladder has calmed down slightly, then walk slowly to the bathroom. Do not rush! Rushing often exacerbates the urge and leads to accidents.

Retraining Your Brain for Environmental Cues: For urges triggered by environmental cues (like the sound of water or arriving home), retraining your brain is vital. Consistently performing these suppression techniques when those cues hit will teach your brain that it's just a "false cue" and that the bladder isn't truly full.

Seek Professional Guidance

Hopefully, you've given these tricks a try and felt an improvement. It may be wise to seek an evaluation from a pelvic floor specialist to discuss other options you may have to regulate your bladder. They can provide personalized strategies and ensure these techniques are right for you.

How often do you experience a sudden, strong urge to go to the bathroom?

• 0%Multiple times a day
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