Bladder health

Controlling urinary urge

Four steps to use when you feel a strong urge to urinate.

1 Stop and be still. 2 Squeeze your pelvic floor and breathe slowly. 3 Let the urge pass, then walk calmly to the bathroom.

When you experience a strong urge to urinate

FirstStop activity, stand quietly or sit down. Try to stay very still to maintain control. Avoid rushing to the toilet.
SecondContract your pelvic floor muscles by squeezing and letting go 5 to 6 times to keep from leaking, or maintain a holding contraction if you feel as though leakage will occur if you relax the muscles. Pelvic floor contractions send a message to the bladder to relax and hold urine. Try to distract yourself by thinking of something other than going to the bathroom.
ThirdRelax. Do not rush to the toilet. Take a deep belly or diaphragmatic breath and let it out slowly. Let the urge pass by using distraction techniques and positive thoughts.
FinallyIf the urge returns, repeat the steps to regain control. When you feel the urge subside, walk normally to the bathroom. You can urinate once the urge has subsided.

Urge feeling! Stop and be still. Begin pelvic floor contractions.

Do not rush to the toilet.

Think positively. Distract yourself.

This handout is for education and does not replace advice from your own healthcare provider.