How To Make Yourself Pee And Overcome Shy Bladder

How to make yourself pee. For a great many people, especially men, shy bladder syndrome is a painful and embarrassing reality. Often this condition has deep psychological roots. Roots which may not always be obvious and hence can be difficult to treat. Rest assured though it really is possible to overcome shy bladder, take back control and start living again!

If you’re looking for that miracle or a magic treatment that cures Paruresis overnight then forget it. With all such social anxiety conditions it’s going to take a little time, effort and determination from you.

The positive to remember though … there is always a way to conquer shy bladder and to learn how to make yourself pee again … if you really want to. I did it and so you can too.

Paruresis – How To Make Yourself Pee


Any paruretic will tell you that shy bladder syndrome can make for a lonely world. How many times have you sat in a bar with friends and discussed it? How often do you see people reading about it? The answers are probably never! It’s one of those conditions that is regarded as amusing or embarrassing. One that somehow means you’re left to feel less of a person.

The way this condition is publicly regarded isn’t going to change overnight either. So, right now, if you’re struggling when it comes to how to make yourself pee, it’s probably something you don’t feel comfortable about discussing with friends or family. Instead you may prefer to treat or manage it yourself, discretely and in complete privacy.

There’s nothing wrong with this at all and, whilst being confident and comfortable enough to share with a close confidante may help the process, we’re not going to tell you to publicise it to the world because you CAN overcome shy bladder syndrome by yourself. No one else need know.

How To Make Yourself Pee For A Drugs Test


We get alot of visitors who are looking at how to make yourself pee for a drugs test. Paruresis is difficult enough in social situations but, being forced to pee for a mandatory drugs test takes it to another level. We sympathise and understand how difficult this additional pressure can be. You can read more about shy bladder and the drugs test here >>>.

Whilst the situation may not be ideal right now the International Paruresis Association is lobbying for change and drugs testing reform to prevent unfair discrimination against the paruretic. You can read more about this campaign over at the IPA Website.

Right … now back to the shy bladder treatment tips! On this page of the website we’ve put together a few tips to overcome shy bladder – we hope they help or inspire you.

Here Are 5 Ways To Help You Overcome Shy Bladder.


There is no guarantee that these methods will work instantly, it might take a while for your mind to come to terms with bodily needs. Keep at it though because you CAN overcome shy bladder and learn how to make yourself pee again – no matter where you are and who’s around.

1. Trust Your Instincts And Practise Relaxation:

Remember, it’s nothing physical that’s stopping you from peeing, it’s all in your mind. Your body may be telling you you need to go but it’s your subconscious mind that’s over-ruling this natural urge. That is unless it feels in a safe and totally private environment. So, all you have to do is relax your mind and let your body lead the way. Sounds simple doesn’t it! In reality though it’s going to take time as your mind is pretty damn powerful and has likely been allowed to control things for far too long.

To ensure that you don’t panic and that your body can naturally carry out the excretory functions it is meant to, you can learn to relax. Great options to try are:

  • Practise progressive muscular relaxation

    This is all about tensing particular muscles in your body and progressively ease the tension to release anxiety. The theory behind this is that when your body feels relaxed you won’t feel anxious. Try tensing different muscle groups as you breathe in deeply and relax them as you breathe out.

  • Breathing exercises

    These can be remarkable relaxing and can be done anywhere, anytime. Make yourself comfortable (sit, stand, lie – it doesn’t matter). Breathe in deeply and slowly through the nose and feel it all the way down to your belly. Count slowly to five as you do so. Don’t hold you breath, just release it again gradually though the mouth and again counting to five. Keep this up for three to five minutes or so and feel the anxiety slip away.

  • Practise yoga to calm your mind

    Yoga is proven to improve your sense of well-being and your mood. It can therefore aid in the management of stress and anxiety brought on by shy bladder syndrome. There are many online resources available but we suggest you consider a local yoga club.

  • Learn meditation

    Meditation can curb your anxiety and stress levels, thereby helping you treat your shy bladder syndrome. Meditation in effect slows down the subconcious mind thereby allowing you to put things better in perspective. It can leave you calm, relaxed, balanced and in focus and can thereby really help any fight against anxiety.

  • Self hypnosis for shy bladder syndrome

    Hypnosis works by, in effect, reprogramming the mind to respond differently (more rationally) to a particular situation. This can really help as you can specifically target the reaction of the mind in respect of paruresis and it’s natural response to urinating. Forget that staged hypnosis “entertainment” dumbo-jumbo – that’s not what we’re talking about. We’re talking about hypnotherapy which can be done face to face or through a self-hypnosis program. Don’t write this off as it’s proven very effective. Learn more about paruresis hypnosis >>>.

2. Start With The Graduated Exposure Therapy: 

Try urinating in different washrooms under different circumstances and in different degrees of difficulty. Studies carried out by the International Paruresis Association (IPA) show that more than 80% of sufferers succeeded in overcoming shy bladder using this method.

Graduated exposure is basically about gradual desensitisation. Forcing yourself into uncomfortable situations on a step by step, gradual basis until you feel comfortable enough to pee without concern. This can be quite difficult to do alone and is often tackled in support groups or with the help of what we call a “pee buddy”! What on earth is a pee buddy I hear you ask? Well, believe it or not, they are fairly common. Basically it’s a close friend or confidant who helps you to get over shy bladder syndrome. In the case of graduated exposure, they can stand behind or next to you in a public toilet pretending to impatiently wait for a urinal whilst gradually getting closer and closer.

It takes guts to do this but it’s proven to be a highly successful solution for paruresis.

Learn more about Graduated Exposure Therapy >>>

3. How To Make Yourself Pee – Use A Distraction:

If you find it difficult to urinate, try distracting yourself. It is like being on auto pilot. You can distract yourself with other thoughts – thoughts that keep you away from concentrating on what your body is doing. And once you can divert your attention from the action, your stress levels will come down and your body will take over and carry out its natural function.

Exactly how you distract yourself is up to you, what works for one may not work for another. It could be particular thoughts, counting, listening to music, sounds or audio books … these are just a few examples to help you. Have a think about what may work for you.

4. Take A Friend:

Back to the pee-buddy again! If you find it difficult to distract yourself, take along a confidante or a trusted friend who will not judge you … rather he or she will be there to support and lend courage. And given that you will be together, you might be talking to him or her while your body takes care of itself.

This “how to make yourself pee” method is similar to graduated exposure but on a more “informal” basis and often works if your symptoms are not too severe and, if nothing else, it will help build confidence and enables you to practice the distraction method above and the breath hold technique below.

5. Hold Your Breath: 

Holding your breath will increase the level of carbon dioxide in the system – this helps to reduce the stress levels. This also causes the urinary sphincter muscle to relax that will help you to urinate. The theory behind this technique is simply that the art of holding your breath will increase levels of carbon dioxide in the blood. It’s widely recognised that increased levels of CO2 reduce anxiety and aid relaxation.

It’s a simple process that involves breathing in as normal but only exhaling around three quarters of your in breath. You then hold this breath – starting with just a few seconds but building up over time to being able to hold it for around 45 seconds.

Sounds simple but you must consider this technique with great care. ALWAYS discuss your plans with a medical professional first. Only practise it in a safe environment, build up gradually and stop immediately if you get any form of adverse reaction whatsoever/

Learn more about the Paruresis Breath Hold Technique >>>.

How To Make Yourself Pee: Treatment Programs To Overcome Shy Bladder


Shy bladder syndrome is more common than perhaps you first realised and affects up to 7% of the population. For that reason it may not surprise you to hear that there are plenty of resources and even a number of specific self-help treatment programs for paruresis.

To help we’ve put together a shortlist of our favourite books on shy bladder syndrome. You can access this list and read our reviews Shy Bladder Book Reviews here.

There’s also a couple of very different but both highly effective self-help treatment programs we suggest that you may want to check out. You can read our Shy Bladder Treatment Reviews here.

Shy Bladder – The Bottom Line


There you have it: how to make yourself pee. 5 ways to help you overcome shy bladder that you must try. We hope you’ve found this article to be of help. We also really hope that you will find the right solution to help you learn how to make yourself pee.

Don’t forget that nothing works for everyone. So try out a few different techniques and see what works best for you.

Good luck … you can do it!

Read Next: Shy Bladder Cure >>>


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