Often in an unfamiliar environment, especially in the presence of strangers, some people experience problems in coping with natural needs - urination in such a situation becomes impossible even with a strong desire. This condition is called paruresis, a constricted bladder syndrome or, more simply, a fear of urination in humans. Such a condition is not a disease in the full sense of the word, the name pathological condition is more suitable for it, because in a calm home environment, problems with emptying the bladder usually do not arise. More often this problem is observed in men, but it also happens with women from time to time. Scientists claim that seven percent of people at one time or another in their lives experienced a similar condition.
Instructions
Step 1
Trust your subconscious mind.
The subconscious mind takes care of a lot. Blinking, digestion, erection, breathing, menstrual cycle, salivation, and many other processes are best left to the part of you that knows how to control them: your subconscious mind.
Anxiety and conscious attention interfere with natural physical processes. When people think about sleep while consciously trying to sleep, it disrupts sleep development and can lead to insomnia. Likewise, when consciousness interferes with a natural function such as urination, the whole process is disrupted.
Now, when planning to go somewhere, before leaving the house, close your eyes and tell your subconscious mind: "Today, I (consciousness) will not interfere in the processes that you should control." It may sound silly, but this kind of self-hypnosis has helped many shy people with a tight bladder.
Step 2
Rehearse your success.
Your imagination is a powerful tool, use it.
When you actually use the toilet at home, imagine that you are in a public toilet and feel completely relaxed. This will help you prepare for a real-life situation.
You may have noticed that some public restrooms are easier for you to relax than others; perhaps this is due to the fact that they are less busy. Make a list of light toilets, medium difficulty, and hard.
Start by using so-called light toilets for a week. When using a light toilet, pretend you are in a medium difficulty toilet. Imagine this clearly. Then move on to medium-difficulty toilets. When using a medium difficulty toilet, pretend you are using a difficult toilet.
Like any rehearsal, this one will help prepare your brain for a real situation.
Step 3
Think back to the days before the onset of constraint bladder syndrome.
Events from the past are remembered not only by our mind, the body also remembers them. So, if I remember some funny incident, I may feel that I’m starting to laugh again. If I think back to a time when I was in very good physical shape, I can feel stronger.
With your eyes closed, remember a time when you had no problem urinating in a public toilet. Imagine yourself as relaxed and letting your body do a natural process. Thanks to this, your mind and body will feel the same as then. Do this exercise regularly and you will begin to feel comfortable using public restrooms again.
Step 4
Ask a loved one to help you.
Share your problem with a close friend or family member and ask them to be with you when you use the toilet.
Yes, indeed, it will relieve tension. Why? Because they will know about it. Shyness and shame arise when you hide it. If your best friend knows about your problem, then his presence will embarrass you much less.
If you're a guy, practice standing with your buddy at the adjacent urinals. If it turns out to be funny, so much the better, because laughter supplants anxiety. Women can practice urinating or just sit in a booth with a trusted friend.
We can overcome any fear, the attitude and desire to get rid of the cause of fear is important. Restricted bladder syndrome is a temporary condition. These recommendations will effectively help you in solving the problem of pararesis.
