Fed up with frequent urination when your anxiety disorder gets excited? Nailing down disruptors guarantees a cutback to bathroom visits. Want to know how?
Don't feel bad when you often have to go pee. No one else cares about your personal bathroom habits.
But, what if life revolves around the toilet and you're tired of it?
Rule out medical reasons. Such as infection, disease, sleep apnea or a change in kidney function. Visit the doctor to ease worries.
There are clever ways to make less trips to the bathroom. And, avoid embarrassment. Guilt. Shame. Read on, the answers are here.
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How many times a day is considered normal to urinate? 7-8 times. From a 6 am wake up to an 11 pm bedtime, it's, on average, every 2 ½ hours.
Frequent urination, when your anxiety disorder acts up, can be many times an hour. Nighttime frequent urination – nocturnia – can be disruptive, too. Even with depression medication to help you sleep.
Muscle tension makes you feel like you need to pee. So, does constipation. Depression. Or, cold weather.
Medication you may be taking, can be a cause, too. Such as certain...
Frequent urination can come from an overactive bladder.
Drinking 10+ glasses of fluid a day, barring exercise and/or hot weather, makes for extra trips to the bathroom.
On the other hand...
Drinking too little also eggs on frequent urination. Body waste becomes concentrated. This irritates the bladder. And, increases toilet visits. Keep in mind, 8 glasses of 8 oz. spread throughout the day, keeps your body happy.
At any rate,...
There are valuable ways you can get frequent urination to slow down. And, reduce anxiety about having to go so often.
Here are 9 tips to make it happen...
Not every reason, listed below, may apply to you. But, while reading on, think on your drinking patterns and eating.
An adjustment, here and there, can make an enormous difference to the number of times you void.
So, what are you waiting for?
Tip # 1
When you need to pee, just go. Give yourself permission. Once you kiss goodbye the anxiety about having to urinate often, tip # 9 is as good as gold.
1 hour ahead of a meeting, bus ride, school play or shopping, hold back that drink you want to take. And, go to the bathroom, just before the event.
When in the company of others, and you need to go pee, say “Excuse me” or “Excuse me, I'll be right back.” With a smile. No need to say more. And, make a quiet exit.
Urine production increases during sleep. So, cut off fluid intake 1 to 1 ½ hours before bedtime. Then, void just before getting into bed. After sex, empty your bladder.
Gulping in 12 oz. + of fluid in one sitting can cause your bladder to fill up fast. Cut back the size to 8 oz.
When you're big on consuming 10 glasses of water/fluid a day and more, reduce to 7-8 glasses. In hot weather or with spirited activity, constantly take sips so you don't dehydrate.
If it burns your tummy, chances are, your bladder won't like it either. Acidic foods and juices are bladder irritants. So are spicy dishes. They can trigger frequent urination.
During anxious episodes, cut them out till bathroom pit stops return to a level you're happy with.
Some bladder irritants...
As well as...
Cut down drastically...
These aren't part of your picture? Then, check out the 2012 Interstitial Cystitis Network Food List for other possible bladder irritants. And, discover good-to-know substitutes.
These aren't irritants but natural diuretics. And, they could lead to more bathroom visits. Hold off on these till frequent urination settles down. Then reintroduce, one at a time. And, check for bathroom frequency.
While dealing with anxiety, an unwanted habit may have cropped up...Dashing to the toilet at the slightest urge to pee.
You can retrain your bladder. The idea is to increase the gap between bathroom visits.
Set a schedule when to go urinate. Your watch or a clock can be the timer. Start by going to the bathroom as soon as you wake up.
Then, void every 30 minutes. At the 30-minute mark, go, even if you don't have to.
If an urge to pee comes up before the time limit, sit down. Focus on something else. Check emails. Work on your budget. Watch a program on TV.
Wait out the urge until your next scheduled trip. If it comes back, wait again. Once the yen passes, go to the bathroom. No running.
If you can't hold on, go and void. Then, jump right back into your next scheduled visit. Even if it's five minutes away. Afterward,continue with the timetable.
Do this for 4 days. When you can hold your urine for 30 minutes, make a new schedule. Add 15 minutes to the interval. Then go at it for another 4 days.
Add 15 minute chunks, every 4 days, as long as you can hold the urine between intervals. Don't increase the gap unless you can.
You may need to stretch the practice to 5-6 days to make it work. Even, a little longer. Whatever works for you. The idea is relearning to pee every 2 ½ - 3 hours. With ease. And, free of anxiety.
You've found a way to handle one of anxiety disorder's pesky symptoms.
Just because you have the urge to go, doesn't mean your bladder needs to be emptied. And, you don't need to urinate at every opportunity.
Believe you can hold longer than you have been. Because you can. And, now, you know how.
Easing frequent urination is doable. While dealing with anxiety disorder, a few small changes can be the gigantic confidence-booster you've longed for. Don't let this opportunity slip by.
What miracles do YOU hope for when frequent urination is beat? Do tell!