Managing Anxiety Incontinence: Tips For Coping With Overactive Bladder Symptoms

If you have an overwhelming fear of urine leaks or losing control of your bladder, then you may be experiencing a condition known as anxiety incontinence whereby your anxiety worsens your incontinence. For most women suffering from both the panic and uncomfortable physical symptoms of urinary incontinence, this condition can be difficult to manage. And it's even more difficult when you feel isolated and alone in your experience.

The good news is that you're not alone, and incontinence anxiety isn't something to be ashamed of. In fact, it can be managed with a combination of a few simple tips, as well as help from your GP. It's time to look after your bladder, your mind, and yourself for a new leak-free lease on life.

Understanding Anxiety Incontinence

Anxiety incontinence is a common condition where your natural need to pee can become incredibly overwhelming. You may already be experiencing stress or anxiety for other reasons and this combined with anxiety over peeing can take a huge toll on your mental health.

Who is at risk of anxiety incontinence?

Anxiety incontinence is more common than you'd think. This is particularly true among women who are going through - or have already gone through - menopause.

Generally, this is also more common in women who have already been diagnosed with an anxiety disorder for another reason. For example, women who have post-traumatic stress disorder (PTSD) or obsessive-compulsive disorder (OCD). However, women without pre-existing anxiety may also be at risk of developing urinary incontinence anxiety. In fact, there are several reasons why women may experience anxiety over their bladder control.

For example, pelvic floor weakness, and hormonal changes are major contributing factors to overactive bladder. But it's the psychological impact of these bladder symptoms that can turn incontinence into a nightmare.

For most women, stress can make their urinary incontinence worse. On top of this, the fear of having accidents or leaks in public can then create a vicious cycle of anxiety and urinary urgency.

5 Tips For Managing Anxiety Incontinence

There are several ways to manage your anxiety incontinence that can improve both your anxiety and bladder symptoms.

Taking control of your mental health and incontinence anxiety isn't always easy. However consistency and a treatment plan set out by your GP and (potentially) a registered psychologist can be very helpful.

Some of the best ways to manage your condition include:

1. Pelvic floor exercises

Strengthening your pelvic floor muscles is one of the most effective ways to improve your bladder control, particularly if you experience leaks when you cough, sneeze, or exercise (stress incontinence). This is because these muscles support your bladder and help to regulate when you pee.

Regularly practising pelvic floor exercises like Kegels can help reduce leaks and improve bladder control, providing peace of mind by ensuring your pelvic floor is strong enough to hold urine until you reach a bathroom.

The best part? You can do a lot of these exercises anywhere and at any time, making it super easy to incorporate into your daily routine. However, it's important to note that some people may need to focus on relaxing their pelvic floor muscles rather than just strengthening them. That’s why consulting with a pelvic floor physiotherapist can be extremely beneficial in developing a personalised program that’s tailored to your specific needs.

2. Relaxation techniques

Practising mindfulness is a helpful technique for a variety of anxiety disorders. This includes incontinence anxiety that may cause an overactive bladder (OAB).

Techniques like deep breathing exercises, progressive muscle relaxation, and meditation can all relax your body and reduce its stress response.

A psychologist may be able to guide you in finding a technique that works for you since it isn't a one-size-fits-all situation. Alternatively, you can try out different techniques. That way, you can eliminate the ones that don’t work for you until you find one that reduces your muscle tension and helps you manage your anxiety symptoms.

3. Yoga and gentle physical activity

Yoga is a great way to incorporate a holistic approach to your incontinence and anxiety management. This is mainly because it addresses both your physical and mental health.

Gentle yoga poses (particularly ones that target your pelvis) can strengthen your pelvic floor muscles. In turn, this can reduce your urinary symptoms. Plus, the meditative element of yoga can lower your anxiety levels, which helps in symptom management.

4. Bladder retraining

Bladder retraining can be particularly helpful if your incontinence is linked to an overactive bladder or detrusor overactivity.. It typically involves scheduling intervals at which you go to the loo. Eventually, you'll be able to increase the time between your bathroom trips.

This trains your bladder to hold your pee for longer. However, it may also be useful in rewiring how you think - and respond - to the anxiety of needing to pee.

Although bladder retraining should be done with the support of a healthcare professional, ideally, you'll also want to practise this technique at home or in a space where you're comfortable. When you're relaxed, it's easier to clear your mind and shift your focus away from your bladder until you head to the loo.

5. Incontinence products

Often, the anxiety of leaks and urinary urgency feels worse than the physical symptoms themselves. When you combine the stress and anxiety of leaks with the physical discomfort of incontinence, it can impact your quality of life.

If you want to give yourself more peace of mind, investing in incontinence products can make all the difference. For example, you can wear incontinence pads around your home or on outings to protect yourself from unexpected leaks. And if you want even more comfortable and discreet protection, you can always opt for leak-proof incontinence pants.

FAQs

Can anxiety incontinence be fully cured, or will I have to manage it for life?

For plenty of women, anxiety incontinence can be managed effectively. However, whether it can be cured depends on your individual circumstances. Many women find relief through a combination of treatment options, which may include:

• Cognitive behavioural therapy (CBT)

• Pelvic floor exercises

• Mindfulness

• Addressing their underlying anxiety

• Addressing their urinary symptoms with bladder care supplements or medications

Some find that this is enough to give them total relief from their symptoms. However, other women find that managing their anxiety becomes part of an ongoing routine. The best way to find a plan that suits you is to work closely with your GP or a psychologist to manage your condition.

What role does sleep play in managing anxiety incontinence?

Sleep is super important in managing anxiety incontinence. Poor sleep can worsen your anxiety and also make it harder to control your bladder. In turn, it also increases your risk of having accidents.

Getting enough good-quality sleep can help keep your stress levels in check, which can reduce your risk of experiencing anxiety incontinence symptoms. If you are struggling with sleep, it's important to chat with your GP as soon as possible. Improving your sleep patterns can be a great way to manage your anxiety - and therefore your anxiety incontinence - effectively.

Can hormonal changes during menopause affect anxiety incontinence?

Dealing with menopause comes with its own set of challenges, including hormonal changes that can influence anxiety incontinence. As your oestrogen levels fluctuate, your bladder control can be affected and your pelvic floor muscles may get weaker. Both of these things can increase the risk of incontinence.

On top of the biological changes, menopause can bring about high levels of stress as your body changes. This may make mild incontinence issues worse.

It's important to speak to your GP about these changes since they can offer guidance and treatment options that are tailored to managing incontinence during menopause.

Final Thoughts

Nothing should stop you from living your life to the fullest - especially not toilet troubles. Luckily, anxiety incontinence isn't a life sentence and can be effectively treated and managed with the right techniques.

At Jude, you're always in safe hands. And with our tips and incontinence products, you'll get the freedom you've been craving. In conjunction with a treatment plan from your GP or psychologist, you'll be able to find relief from your anxiety and leave your worries of leaks behind.

Jude’s clinically proven supplements give you better bladder and pelvic floor control, helping you sleep through the night and regain the freedom to live life on your own terms. With just one capsule morning and night, you'll have relief from need-to-go urgency in just 12 weeks.