Content

• Steps
• Warning

We all know the pain of urinating in a place where there is no toilet. Fortunately, there are ways to help ease the discomfort of having to hold the pee a little. You can try distracting yourself and focusing your mind on something else and adjusting your body to reduce the discomfort. In the long run, you can train your bladder to better hold urine for a longer time. However, even if you have trained your bladder, don't try to hold it off if you really need to urinate - this can damage your bladder and kidneys.

Steps

Method 1 of 3: Body conditioning

1. 

   Hold still to avoid shock or body shake. Too much movement can put pressure on your bladder and cause discomfort. This is not the time to play around or practice dancing moves!
   • Sit still if you are sitting. If you feel like you are in a comfortable position, stay still until it becomes uncomfortable and you need to change position.
   • Avoid changing positions or moving too suddenly.
   • Try to get as smooth and flexible as possible when walking or doing other things.

2. 

   
   
   Limit the amount of water you drink when you feel like urinating. Only drink enough to maintain a normal amount of water in the body and avoid drinking when not needed; otherwise you will only burden your bladder!
   • The average adult's bladder holds only 350-470 ml of urine without causing discomfort.
   • Do not stop drinking water to try to prevent your bladder from being full in the first place. Dehydration is a very dangerous and probable condition.

3. 

   
   
   Change positions so that your bladder is not compressed. You can make several adjustments while holding urine. Different positions can reduce pressure on the bladder and make it easier for the bladder to hold urine. Try the following:
   • Sit up straight or lean back in a chair.Leaning forward, especially when wearing tight pants, puts additional pressure on your bladder.
   • Cross your legs while standing. This position helps you feel like you're closing the urethra.
   • Alternately cross your legs and return to the same position as you sit. These position changes can reduce the pressure on your bladder.
   • Raise your upper body so that your back is in a curve, but remember not to stretch your abdomen so you don't put pressure on your bladder.

4. 

   
   
   Fume if needed. Vapors build up in the intestinal tract, which can put additional pressure on the bladder. You can reduce the pressure by deflating for more comfort and a longer urine retention.
   • However, you may temporarily lose bladder control when you blow away, so don't try it if you are not sure you can hold the pee when you let the gas pass!

5. 

   Warm up and stay out of water. Stay as warm as you can by wrapping the blanket, turning on the heater, or cuddling your partner. Although the exact reason is not entirely known, many people seem to feel more upset when they are cold.
   • This phenomenon is called "cold season diuretic", similar to the phenomenon of "cold water diuretics", a term that describes the feeling of feeling sad when soaked in cool or cold water.
   • Although cold water is the top culprit, taking a warm bath or jumping in a hot tub can also stimulate diuretics, so avoid entering the water absolutely!
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Method 2 of 3: Distract or focus on something else

1. 

   Practice Mindfulness by focusing on other aspects of the present moment. Instead of sitting there thinking how upset you are to urinate, focus on your breathing, or feel the sun on the face or the ground at your feet. Focus your mind on the sounds of children playing in the next room or the images and sounds of bees buzzing around spring flowers.
   • Meditate, recite mantras, or practice deep breathing exercises.
   • Some people find it helpful to focus on the feeling of tightening the muscles around the urethra - the passage of urine through the body. For others, this concentration is counterproductive!

2. 

   Distract yourself by thinking about things that have nothing to do with urination. Do whatever it takes to dispel the thought of urinating or going to the toilet! Simple, even dumb distraction tips can help Try these tips:
   • Count down from 99 repeated several times.
   • Read poetry or hum a familiar song from childhood.
   • Read the full names of everyone in the room you know and give the others a name.
   • Instruct yourself on the way home, to the office, to the supermarket, etc.

3. 

   Avoid water, waterfalls or rain. These pictures are not the right choice to distract you when you are sad to urinate! Unless you are extremely skilled at focusing your mind on images like a dripping tap, it will be difficult for you to stop wandering thoughts about how much you are trying to empty your bladder.
   • Your friends may find it fun to describe waterfalls, rivers, and flush toilets when they know you're upset. Try saying "Okay guys, it's fun", and talk about it. If they continue to joke around, leave the place quietly.

4. 

   
   
   Don't think about the jokes that make you laugh. When you smile, the muscles contract and put more pressure on your bladder. On the other hand, muscles can loosen and flush when you smile.
   • Avoid people and situations that make you laugh. Watch drama instead of comedy on TV!
   • Talk to your doctor if you laugh frequently when you smile, even if your bladder is not full. You may have a condition called "urinary incontinence when smiling."
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Method 3 of 3: Bladder training

1. 

   
   
   Keep a 1-week “pee diary” to chart your urination habits. Follow up for 3 to 7 days about the type of water you drink, the time it is taken, the amount of water you drink, and the time and amount of urine. After a few days, you will learn about your urination habits.
   • It is best to use a measuring cup to record the amount of urine each time you urinate, but you can also just estimate levels like "high", "medium" and "little."

2. 

   
   
   Schedule a urination. After tracking how often you urinate, make a schedule based on that data. To get started, try organizing the urination every 2-2.5 hours during the day.
   • For example, you might plan to “pee” when you wake up (6:30 a.m.), arrive at work (9 a.m.) and just before lunch break (11:30 a.m.), etc.
   • Try to stick to the scheduled time. Delaying urination 5 to 15 minutes can help relax the bladder to gradually hold more urine.

3. 

   Slowly increase the time between urination attempts. If the initial schedule is every 2 hours, next week you can extend it to 2 hours and 15 minutes, then progress to 2 and a half hours. Your ultimate goal should be to urinate every 3-4 hours.
   • Although the average adult pee every 3 to 4 hours, this may not be an easy goal for you to achieve. Slowly extend the time between urination and stop when you feel the limit is reached.

4. 

   
   
   Practice Kegel exercises to strengthen the pelvic floor muscles. To exercise, start urinating, and then stop the flow of urine by contracting the muscles. These muscles are the pelvic floor muscles. Once you know what it feels like to feel the muscles of your pelvic floor, you can do Kegel exercises at other times of the day.
   • Try practicing Kegel during commercial time when you watch your favorite show on TV, while sitting at your desk, lying down, or while filling in gas - you can actually do it almost any time.
   • Try to practice this exercise at least 3 times a day, 3-4 days a week.

5. 

   
   
   Consult your doctor about bladder control problems. If you continue to experience frequent urge to urinate despite trying to train your bladder, see your doctor to have it checked. If you experience constant urge to urinate and urinate, it is possible that you have overactive bladder, a condition that is difficult to identify and requires a diagnosis by your doctor.
   • Overactive bladder can be treated with lifestyle adjustments - such as improving your diet, exercising regularly, losing excess weight, quitting smoking, and possibly taking medicine.
   • You should also talk to your doctor if you have any problems with incontinence, which means that urine comes out when you are not urinating.
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Warning

• If you experience frequent nausea or urinary incontinence, see your doctor. There are many things you can take to control your bladder such as meditation, practicing exercises, and adjusting your lifestyle.
• Holding urine can cause reflux (urine flowing back into the kidneys). This can cause urinary tract infections and kidney damage.