Bladder training

Patient Information Factsheet

Why do I need to train my bladder?

• People who often feel a strong, sudden need to pee (urgency) and go to the toilet very often (frequency) can get stuck in a cycle.
• You may start to notice your bladder more and go to the toilet as soon as you feel even a small urge.
• Over time, the bladder gets used to holding less urine and tells your brain it is full too early.
• This means you feel like you need to go more often.
• Worrying and rushing can make the urge feel even stronger.
• Sometimes this can even lead to leaking urine (urge incontinence).

Bladder training

• This training helps your bladder hold more urine and helps you feel more confident in controlling it.
• You need to stick with it. Some days will be easier than others, but you can improve with practice.
• When you feel like you need to pee, try to wait a little.
• Start with just 1–2 minutes. Then slowly build up to 30 minutes, and later up to 1 hour.

Below are some ways to help you wait when you feel the urge.

Tips for holding on:

• Sit on something firm, like a hard chair, a rolled towel, or the arm of a chair
• Press or gently rub the area between your legs, or rub the back of your thighs
• Gently squeeze your pelvic floor muscles for 10–20 seconds
• If you are standing, rise up and down on your toes
• Curl your toes for 10 seconds or more
• Cross your legs
• Distract yourself (for example: think about dinner, tidy up, make a list, send a text, or count backwards from 100 in 7s)
• Count to 60 before going to the toilet
• Stand or sit still for 10–20 seconds, then walk calmly to the toilet
• Stay calm and relaxed, and focus on slow breathing or relaxation exercises.

Approaching the toilet

• Walk slowly and try to keep your mind on something else, not your bladder
• If the urge gets stronger, stop walking and use your holding-on tips.
• You can even turn away from the toilet and wait until the urge settles, even if you leak a little
• Go into the toilet calmly and sit down slowly
• Hold on for about 5 seconds using your techniques, then relax and let your urine go
• When you go, try not to focus on the feeling of relief. Remind yourself it is just a normal body function.

How long will it take to see changes?

• Most people start to notice improvements after about 2–3 weeks.
• At first, you might even notice a bit more leakage, which is normal.
• Using a pad can help you feel more confident while this happens.
• Things like food, being unwell, hormones, or stress can sometimes make symptoms worse for a short time.
• Keep following the plan, even if this happens.
• It can take a few months to fully improve bladder control, but if you keep going and stay consistent, you should see progress over time.

Contact our service

Whittington Bladder and Bowel Care Service

Email: whh-tr.bladderandbowel@nhs.net

Tel: 020 3316 8401/8398 (Monday to Friday, 9.00am to 5pm).

Whittington Pelvic Health Physiotherapy

Email: whh-tr.outpatienttherapy@nhs.net

Tel: 020 7288 5660 (Monday to Friday, 8am to 5pm).

Please be aware that due to workload we may take several days to respond.

North central London perinatal pelvic health service - Royal Free London

Email: rf-tr.nclpphs@nhs.net

Tel: 020 7443 9757 (Monday to Friday, 8am to 5pm).