Counting backwards from 99. Reciting poems and song lyrics you’ve known since you were a kid. Reciting the full names of all the people you know in the room, and making up names for those you don’t know. Giving directions to yourself on getting to your home, to the office, to the grocery store, etc.
The odds are extremely low that you’ll urinate yourself if you don’t have a medical condition, but those odds go up when you start fixating on the possibility. While stretching and yoga can be great for mindfulness, they aren’t optimal here. Too much movement can make the need to pee worse.
This isn’t just a TV gag. Studies have shown that the sound of running water can even trick toddlers into peeing![4] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Stay seated if you’re already sitting. Avoid changing positions too suddenly, or making abrupt or sudden movements. Keep your movements as fluid and graceful as possible when you walk or perform other activities.
Avoid friends and situations that may cause you to laugh. Watch a heavy drama instead of a riotous comedy on TV. If you frequently release some urine when you laugh, even when your bladder isn’t full, talk to your doctor. You may have a condition that’s sometimes referred to as giggle incontinence. [7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Sit upright or lean back while seated. Leaning forward, especially if your pants are snug, will put more pressure on your bladder. Try crossing your legs when standing. It can help you feel like you’re closing off your urethra. Cross and uncross your legs while sitting down. These changes in position can alleviate pressure on the bladder. Raise your upper body and allow your back to arch, but do not stretch your abdomen, as this may put pressure on your bladder.
Eating may also contribute to the problem here. A lot of food is high in water content, and if you’re already full, you may be unintentionally adding pressure to your bladder.
This is why some people often feel the urge to pee after they finish a big meal. Their stomach expands and pushes on their bladder.
The nerve that runs up to your brain and says “I need to pee” is located near your rectum and pelvic floor, so flexing and unflexing can often “reset” that feeling. This is unlikely to help if you actually have a full bladder, just FYI. Want to get better at flexing your pelvic floor? Start practicing Kegel exercises![12] X Expert Source Allison Romero, PT, DPTPelvic Health Specialist Expert Interview. 2 December 2020.
This phenomenon is called cold diuresis. There’s also a similar condition called immersion diuresis (or cold immersion diuresis) that describes a strong urge to urinate after entering cool or cold water.
Most people need to urinate 4-10 times a day. That depends on how much liquid you consume and how active you are, though.
OAB can often be treated by making healthy lifestyle changes—like improving your diet, exercising regularly, losing excess weight, and quitting smoking—and possibly by taking medication. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Also speak to your doctor if you have any type of issues with incontinence—that is, releasing urine when you don’t intend to.
