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PT Tip: What to do when you have an urge?

One form of urinary incontinence is called urgency incontinence. This urge to urinate happens quickly, say when you turn the key in your front door and you don’t think you can make it to the bathroom fast enough. Here are some ideas to conquer urgency incontinence:

First: Stop the activity, stand or sit quietly and take some deep breaths, do some mental distraction techniques such as preparing your grocery list in your head.

Second: Do some quick pelvic floor contractions by squeezing and letting go 5 or 6 times and continue to distract yourself. A rolled up towel or your hand pressure in your perineal area helps control the urge as well.

Third: Relax and do not rush to the toilet. Rushing causes the “flight or fight” response which is difficult to overcome. Think positive thoughts

Finally: when the urge has subsided, walk calmly to the toilet and continue to focus on control.

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North Sound Physical Therapy