What To Do When the Urge Hits
Do you ever feel like you suddenly have to pee—even if you just went? That strong, unexpected feeling is called urinary urgency, and it can be frustrating and stressful. The good news is: there are simple ways to calm your bladder when that urge hits. These are called urge suppression strategies, and they’re something you can start using right away!
First, What’s Going On?
Sometimes the bladder sends a strong “go now!” signal, even when it’s not full. This can be caused by:
Poor bladder habits (like going “just in case” too often)
Tight or weak pelvic floor muscles
Stress or anxiety
Certain foods or drinks that irritate the bladder
Here are some easy steps to calm your bladder and avoid that mad dash to the bathroom:
🛑 Stop Moving
When you feel the urge, pause and stay still. Walking quickly to the bathroom can actually make the urge worse. Take a moment to reset.
💪 Do Quick Pelvic Floor Contractions
If you’ve been shown how to do them properly by a pelvic floor physical therapist, try doing 5 short, strong squeezes of your pelvic floor muscles. These act like “emergency brakes” for your bladder.
🧘♀️ Take Deep Breaths
Breathe in slowly through your nose and out through your mouth. This helps relax your body and quiet the bladder. Try to do at least 3–5 slow, deep breaths.
👣 Try Heel Raises
Gently lift your heels up and down while keeping your toes on the ground. Do about 10 slow heel raises. This subtle movement helps distract your nervous system and refocus your brain away from the bladder.
It’s a great option if you’re standing in line or can’t sit down.
🎶 Distract Your Brain
Think about something else:
Count backwards from 100
Recite a song or grocery list in your head
Visualize a calming place like the beach or a mountain trail
Redirecting your attention can help reduce the urge.
⏱️ Delay the Trip
If you can, try waiting just 1–5 minutes before going to the bathroom. Over time, you can train your bladder to hold longer and reduce urgency.
Bonus Tips to Help Long-Term
Avoid “just in case” bathroom trips — This can confuse your bladder over time.
Cut back on bladder irritants — Caffeine, alcohol, spicy foods, and fizzy drinks can make urgency worse.
Stay hydrated — Dehydration can actually irritate the bladder too.
See a pelvic floor physical therapist — They can teach you even more personalized ways to manage urgency and improve bladder control.
You’re in Control
You’re not alone if you deal with urinary urgency—it’s more common than you think. But with the right strategies, you can train your bladder, feel more in control, and worry less about where the next bathroom is.
Start with these small changes, and don’t hesitate to reach out to a pelvic floor therapist for extra support!
Need help getting started?
We’re here for you. You don’t have to live with bladder stress—simple strategies can make a big difference. 💧✨
