Here are 5 tips to delay your bladder when you pee a lot! These tips are for individuals that went pee and feel like they have to pee again. These may not be helpful to individuals who haven’t peed in 5-6 hours as you may actually really need to go. On average, it’s normal to pee 5-8 times a day, obviously depending on how much water you drink. A good amount of fluid intake is about 1-2 liters of water a day and this may include fluid from soups, fruits or vegetables.
It is not good for the bladder to hold pee for long periods of time or to empty “just in case”. The process of urination is under a set of reflexes regulated by the autonomic “automatic” nervous system. If you have less than ideal bathroom habits you can actually re-train your bladder to pee more often with a greater sense of urgency. The tips below are urge delay techniques that allows the bladder to fill more by delaying or suppressing the urge to pee.
Tip #1 Pelvic floor exercises: Try squeezing like you are holding your pee really fast 10 times. Try relaxing your pelvic floor for 10 breaths.
Tip #2 Mental distraction: For example count backwards from 100 by 7. Organizing your receipt or paperwork.
Tip# 3 Physical distraction: Pinching yourself in the leg, walking to the farthest bathroom in the building.
Tip #4 Social Distraction: Make a phone call, pop by your boss’s desk to ask about their day.
Tip #5 Relaxation: Breathing slowly and deeply. Being mindfully present for 10 breaths.
If after you have gone through all of these and you still need to pee, then walk calmly to the bathroom and pee. If you only make it through one technique but the urge is too much to hold on anymore, calmly walk to the bathroom and go. The idea is to slowly expand the amount of time between urination.
If the sensation to pee goes away completely, continue with your activities until the next time you sense the urge.