When you have trouble controlling your bladder, you never know when you’re going to feel the sudden, uncontrollable urge to go. You can get to the point where you are scheduling your entire life around the availability of a bathroom. The fear of leaking while shopping or out with friends can be embarrassing enough to make you stay home.
Bladder control problems are something most people are reluctant to talk about, even with their doctors. Yet having that discussion can help you find a solution to the problem and get you back out into the world again.
According medical experts at the University of California at San Francisco Medical Center (UCSF Health), bladder training is an important form of behavior therapy that can be effective in treating urinary incontinence. The goals are to increase the amount of time between emptying your bladder and the amount of fluids your bladder can hold. It also can diminish leakage and the sense of urgency associated with the problem.
Bladder training requires following a fixed voiding schedule, whether or not you feel the urge to urinate. If you feel an urge to urinate before the assigned interval, you should use urge suppression techniques — such as relaxation and Kegel exercises.
As success is achieved, the interval is lengthened in 15- to 30-minute increments until it is possible to remain comfortable for three or four hours. This goal can be individualized to suit each woman’s needs and desires.
Bladder Retraining Instructions
- Empty your bladder as soon as you get up in the morning. This act starts your retraining schedule.
- Go to the bathroom at the specific times you and your health care provider have discussed. Wait until your next scheduled time before you urinate again. Be sure to empty your bladder even if you feel no urge to urinate. Follow the schedule during waking hours only. At night, go to the bathroom only if you awaken and find it necessary.
- When you feel the urge to urinate before the next designated time, use “urge suppression” techniques or try relaxation techniques like deep breathing. Focus on relaxing all other muscles. If possible, sit down until the sensation passes.
If the urge is suppressed, adhere to the schedule. If you cannot suppress the urge, wait five minutes then slowly make your way to the bathroom. After urinating, re-establish the schedule. Repeat this process every time an urge is felt. - When you have accomplished your initial goal, gradually increase the time between emptying your bladder by 15-minute intervals. Try to increase your interval each week. However, you will be the best judge of how quickly you can advance to the next step. Increase the time between each urination until you reach a three- to four-hour voiding interval.
- It should take between six to 12 weeks to accomplish your ultimate goal. Don’t be discouraged by setbacks. You may find you have good days and bad days. As you continue bladder retraining, you will start to notice more and more good days, so keep practicing.
- You will hasten your success by doing your pelvic muscles exercises faithfully every day. Your diaries will help you see your progress and identify your problem times.
To improve your success with bladder retraining, you can also try these tips:
- Limit beverages that increase urination, including caffeinated drinks like sodas, coffee, and tea.
- Drink less fluid before bedtime.
- Go to the bathroom before you go to bed at night, and as soon as you get up in the morning.
Keeping a diary of your bladder activity is very important. This helps your health care provider determine the correct place to start the training and to monitor your progress throughout your program. Continue to keep a diary while you are doing your bladder control training. Go over the diary with your doctor at regular intervals to make sure you’re on track.
—
Photo Credit: SaiArLawKa2 / Shutterstock.com