Your Bladder Diary

You can download the template for your own bladder diary here.

Deferment Techniques: How to Calm A Panicking Bladder

A bladder that’s used to panicking can take some time to retrain. Remember we said it can behave like a tantruming two-year-old. Don’t worry if you have some ‘good days and bad days’ when you’re trying these techniques. They can work really well so hang on in there and practice, practice, practice. 

• Sit firmly on a hard surface so your ‘undercarriage’ is well supported.  A rolled-up towel on a dining chair works well, especially if you can put pressure on the clitoral area.

• Rise up onto the balls of your feet and do a heel tap

• Curl your toes downwards if you can as if you’re gripping your socks

• Rub the skin over the base of your back

• Do a gentle pelvic floor contraction 

• Check your breathing is calm and steady

• Distract your thoughts using any technique that works for you

• Wait for a few minutes until the urge sensation fades

Success is important, so:

• Check out your diary. If you can usually wait around an hour between wees see if you can ‘ride’ that first urge desire and last an hour and 5 minutes

• Once the urge has worn off stand up and move around slowly and empty your bladder calmly in your own time

• Don’t wait too long until another urge sensation builds up

If after a few weeks you’re feeling frustrated with your progress, then take a look at the Home Treatments video and the information about using the ‘ankle treatment’