“Why am I going to the toilet all the time?”
The festive season is a time for joy, celebrations, and endless mince pies. But let’s be honest—December often brings its fair share of stress too. Between gift shopping, family gatherings, and navigating busy schedules, it’s no wonder our bodies react in unexpected ways. If you’ve noticed that stress has you going to the toilet more frequently or dealing with pesky leaks, you’re not alone.
Stress doesn’t just affect your mind; it plays tricks on your body too. One of its favourite targets? Your bladder. Understanding the connection between stress and toilet habits is the first step to regaining control—and yes, it can be done with a little patience and some clever tricks!
Stress and Your Bladder: What’s Going On?
When you’re stressed, your body enters “fight or flight” mode. This is a primal response designed to help you escape danger (like running from a saber-toothed tiger—though now it’s more about dodging holiday chaos). Adrenaline surges, your muscles tense, and your bladder becomes more sensitive.
In this heightened state, even the smallest signal from your bladder can feel like an emergency. That’s why you might find yourself going to the toilet every hour or “just in case.” This creates a frustrating loop: stress makes you feel like you need the loo more, and frequent toilet trips disrupt your day, adding to your stress.
Breaking the Cycle: Two Simple Tricks
You’ll be happy to know that breaking this cycle doesn’t involve anything drastic. Here are two effective strategies to regain control and calm your overactive bladder.
1. Pause and Breathe
When the urge strikes suddenly, instead of rushing to the loo, take a moment to pause.
- Take a deep breath: Slow, deep breaths help your nervous system switch off that “fight or flight” mode.
- Cross your legs and squeeze your pelvic floor: This activates the muscles that help control your bladder, signalling to your brain that you’ve got this under control (if you need help knowing how to squeeze your pelvic floor, check out my blog on it here).
- Stay calm and wait: The urge will pass. It might feel like a lifetime, but it’s usually only a few seconds. Most leaks happen when you panic and run—not when you pause and breathe.
2. Distract Your Brain
If the thought of needing the loo persists, try walking backwards across the room once or twice. Sounds ridiculous, right? But this quirky trick confuses your brain just enough to interrupt that persistent “need to wee” signal. It’s silly but surprisingly effective!
Why Does This Work?
These techniques focus on retraining your brain-bladder connection. Your bladder isn’t the boss of you (even if it feels that way sometimes). By pausing and redirecting your attention, you’re teaching your bladder that it doesn’t need to sound the alarm every five minutes.
Signs of a UTI
While stress can ramp up those “need to wee” signals, it’s also important to recognise the symptoms of a urinary tract infection (UTI). If you experience pain when going to the toilet, or have cloudy or strong-smelling wee, or a persistent feeling that you can’t empty your bladder, these could indicate a UTI. UTIs often cause frequent toilet trips that are more about discomfort than urgency.
If you’re concerned, don’t wait—book an appointment with your GP. It’s always better to get checked out than to ignore potentially treatable symptoms.
Long-Term Solutions for Stress-Triggered Leaks
If you’re still struggling with leaks or frequent toilet visits, it might be time to think beyond quick fixes. Remember, your pelvic floor is a muscle, just like your biceps or glutes. And just like any other muscle, it can be trained and strengthened.
That’s where Thrive Physiotherapy comes in! I created the Pelvic Strength Exercise Class specifically for women like you—who are fed up with rushing to the loo or dealing with leaks every time they cough, sneeze, or laugh. These classes combine pelvic floor activation with full-body exercises to strengthen your entire system, ensuring your muscles work together in harmony.
Prefer a more personalised approach? Book a 1:1 physiotherapy session with me. We’ll create a tailored plan to address your unique needs, helping you feel confident and in control again.
Make Time for Yourself
This festive season, amidst the chaos of Christmas shopping and party planning, remember to prioritise your health. Your pelvic floor is an incredible group of muscles that deserves just as much attention as the rest of your body. With the right techniques and support, you can stop leaks, reduce stress, and feel empowered.
Let’s make 2025 the year you finally say goodbye to those pesky leaks for good. Book a 1:1 session with Thrive and start your journey today. Because every woman deserves to feel confident—no matter what life throws at her!
Ready to take back control? Book your session with Thrive Physiotherapy in Sheffield and let’s work together to make stress leaks a thing of the past!
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