Now here are the three main steps; to start with the first step is to hold off emptying your bladder to allow it to fill more when your urge isn’t appropriate to empty for example if it’s been less than two hours since you last emptied your bladder, try to hold off emptying your bladder for as long as you comfortably manage to do so, everyone’s different, some of us will be able to hold on for two to five seconds, others will be two to five minutes, do what feels comfortable for you, the main thing is to gradually increase the length of time to delay your emptying so your bladder starts to feel more comfortable when it’s a little fuller, a common mistake i see when starting out is trying to hold off emptying for too long so doing this really upsets the bladder and actually makes your urgency worse, bladder control training is gradual try to be patient and give your body time to adjust, now try to avoid emptying your bladder just in case and this is along the lines of step one, if you don’t need to empty your bladder then try not to empty it just in case, typical examples of emptying your bladder just in case are going to the loo before you get into the shower or also two before going out start with small challenges at home and where it feels safe to avoid emptying and ask yourself do you really need to empty your bladder before you do so and finally try to drink more water, while this seems counterintuitive many people don’t drink enough water and they do this to try to reduce how much urgency they’re experiencing but this actually makes urgency worse, now most of us know that healthy adults should drink about six to eight glasses of fluids daily but how many of this how many of us actually do this, if you’re not drinking enough caffeine free fluid gradually start to try and drink more during the course of the day rather than all at once and try to drink water rather than caffeine.
These are behavioral interventions and they are the first choice in helping manage an overactive bladder. They’re often effective, and they carry no side effects. Other behavioral interventions may include:
Pelvic floor muscle exercises. Kegel exercises strengthen your pelvic floor muscles and urinary sphincter. These strengthened muscles can help you stop the bladder’s involuntary contractions.
Your doctor or a physical therapist can help you learn how to do Kegel exercises correctly. Just like any other exercise routine, how well Kegel exercises work for you depends on whether you perform them regularly.
Biofeedback. During biofeedback, you’re connected to electrical sensors that help you measure and receive information about your body. The biofeedback sensors teach you how to make subtle changes in your body, such as strengthening your pelvic muscles so that when you have feelings of urgency you’re better able to suppress them.
Healthy weight. If you’re overweight, losing weight may ease symptoms. Weight loss may help if you also have stress urinary incontinence.
Scheduled toilet trips. Setting a schedule for toileting — for example, every two to four hours — gets you on track to urinate at the same times every day rather than waiting until you feel the urge to urinate.
Intermittent catheterization. If you are not able to empty your bladder well, using a catheter periodically to empty your bladder completely helps your bladder do what it can’t do by itself. Ask your doctor if this approach is right for you.
Absorbent pads. Wearing absorbent pads or undergarments can protect your clothing and help you avoid embarrassing incidents, which means that you won’t have to limit your activities. Absorbent garments come in a variety of sizes and absorbency levels.
Bladder training. Bladder training involves training yourself to delay voiding when you feel an urge to urinate. You begin with small delays, such as 30 minutes, and gradually work your way up to urinating every three to four hours. Bladder training is possible only if you’re able to tighten (contract) your pelvic floor muscles successfully.