How To Make Yourself Pee 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.
How To Make Yourself Pee 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.
How To Make Yourself Pee 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
I found that self-help shy bladder treatment programs really did work for me so don’t write off a “do it yourself” solution . They’re especially good if (like me) you find it hard to even consider talking to anyone about it!
