How To Make Yourself Pee – 5 Ways To Overcome Shy Bladder

How To Make Yourself Pee And Overcome Shy Bladder

In this feature we’re going to give you a few ideas that you can try out for yourself. Learn how to make yourself pee with our 5 top tips to help you overcome shy bladder and beat Paruresis for good.

For a great many people, particularly men, shy bladder syndrome is an awkward and somewhat embarrassing reality. Often this condition has deep psychological roots. Roots which may not always be obvious and hence can be difficult to treat. Take it from me though, it really is possible to overcome shy bladder, take back control and start living again!

If you’re looking for that miracle cure or magic treatment that makes Paruresis disappear overnight then forget it! With all such social anxiety conditions treatment is going to take a little time, effort, determination and commitment from you. Trust me when I say it’s worth it though – the freedom you’ll feel is liberating.

I think you’ll be surprised at just how many tried, tested and proven help options there are available (plus a few questionable options). However, nothing works for everyone so be prepared to try a few different options and see what you feel most comfortable with and what works best in your particular case.

So … how to make yourself pee when you really need to go? Let’s study the options together and find the right solution for you.

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There is always a way to conquer shy bladder and to learn how to make yourself pee again … that is if you really want to and if you’re up for the challenge! I did it and if I can you can too.

Paruresis – How To Make Yourself Pee

As any paruretic will tell you and, as we both know, shy bladder syndrome can make for a stressful and lonely world. How many times have you sat in a bar with friends and discussed it? Ask yourself how often do you see people reading about it? How often do you see it featured in mainstream media? The answer … probably never which is why it’s known as the “secret social phobia”. It’s one of those conditions that’s regarded to some as funny, weird or embarrassing. One that somehow means you’re left to feel less of a person.

Encouragingly I’ve noticed more publicity of late but the way that people regard this condition isn’t going to change overnight. So, right now, if you’re struggling to make yourself pee when you need to, I’m pretty sure you won’t feel particularly comfortable about discussing with friends or family – you’ll still prefer to treat or manage it discretely yourself. And that’s not a problem – you CAN overcome it yourself. Here’s a few tips and suggestions for you to put to the test.


First of all, let me say that there’s no guarantee that these methods will work instantly, it might take a while for your mind to adjust. Keep at it though because you CAN overcome shy bladder and learn how to make yourself pee again!

Tip 1: Trust Your Instincts And Practise Relaxation.

Let me remind you that, in the case of shy bladder syndrome, there’s nothing physical that’s stopping you from peeing – it’s all in your mind. Your body may be telling you to pee but it’s your subconscious mind that’s over-ruling this natural urge unless it feels in a safe, secure and totally private environment.

So, with that being the case, all you have to do is relax your mind and let your body lead the way. Sounds really 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.

Therefore, my first how to make yourself pee tip is to 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.

    Start by clenching and relaxing the hands, move upwards to the shoulders and head before working down through the neck, chest and all the way down to the lower legs. A great set of instructions can be found on the University of Michigan website.

  • Breathing exercises

    These can be remarkably 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. Feel the inhale all the way down to your stomach. Count slowly to five as you do so. Don’t hold your 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. In effect meditation slows down the subconscious 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. There are so many available online resources to help teach you the basics.

  • How To Make Yourself Pee 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” mumbo-jumbo … we’re talking about hypnotherapy which can be delivered either face to face or through a self-hypnosis program.

    Don’t write this one off as it can prove highly effective as a treatment for shy bladder. I actually still use it today. Learn more about paruresis hypnosis >>>.

Tip 2: Start With Graduated Exposure Therapy.

My second how to make yourself pee tip is to try graduated exposure therapy.

As the name suggests, this one is all about building confidence bit by bit until paruresis is a thing of the past! Try urinating in different washrooms under different circumstances and with 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.

Let me explain as simply as possible. Graduated exposure is basically all about gradual desensitisation. Forcing yourself into increasingly uncomfortable situations on a step by step, gradual basis. Building up confidence until you feel comfortable enough to pee anywhere without concern. This can be quite difficult to do alone and is often tackled in support groups or with the optional help of what’s known as a “pee buddy”! What on earth is a pee buddy I hear you ask? 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 >>>.

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Tip 3: Use A Distraction.

My third how to make yourself pee tip is the distraction technique. If you find it difficult to pee then simply try distracting yourself.

You may not realise it but YOU control your thoughts and so you can distract yourself by changing what you think about. Choose another thought that keep you away from concentrating on your shy bladder and what your body is doing. Once you learn to divert your attention from the action, your stress levels will come down. That means your body will overrule the mind 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. Think about your happy place, an upcoming holiday or something nice or exciting … these are just a few examples to help you. I suggest that you consider what distractive thoughts may work for you and give it a try.

Tip 4: Take A Friend.

How to make yourself pee tip number 4 may not be comfortable or possible for everyone … we’re 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. Instead, he or she will be there to support and give you that little bit more confidence. And given that you will be together and they are aware of your social phobia just having them there can relief so much pressure. You might also be talking to him or her it thereby providing a distraction (talked about above) whilst your body takes care of itself.

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

Tip 5: Hold Your Breath.

Our 5th how to make yourself pee tip is called the breath hold technique.

Holding your breath will increase the level of carbon dioxide in the system and an increased level of CO2 is scientifically proven to reduce anxiety and aid relaxation. This, in turn, reduces stress levels. It also causes the urinary sphincter muscle to relax that will help you to “start a flow” and urinate. Well … that’s the theory!

Whilst it’s a fairly simple process it will need a little practice to perfect. It 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.

I must insist that you consider this paruresis treatment technique with great care. ALWAYS discuss a breath-hold plan 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 – Self-Help Treatment Programs That Work

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How To Make Yourself Pee – The Bottom Line

As how to make yourself pee tips – I hope you found these interesting and useful. I also really hope that you will find the right solution to help you learn how to make yourself pee.

Don’t forget, as I started off by saying, nothing works for everyone. So try out a few different techniques and see what works best for you.

A few other useful links:

Urology Care Foundation

UK Paruresis Trust

International Paruresis Association


National Social Anxiety Center

Good luck … you can do it!

Read Also: How To Make Yourself Pee For A Drugs Test

Read Next: Shy Bladder Cure >>>

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