So what's a girl to do? Take charge of your bladder and retrain it! Boot camp for your bladder.
There are 2 basic training strategies to make your bladder behave. The first involves slowly delaying how often you void, the second is called timed voiding. The slow and easy program uses the bladder suppression tips (see archives) to gradually delayvoiding. In the absence of a medical problem, nothing bad happens to you if you hold urine.
The bladder is meant to be a storage tank not a pipeline. So by gradually delaying how often you urinate, you are training your bladder to hold a more normal volume of urine. This will be easier for you to do if you have rid your diet of bladder irritants (see archives for more info).
1. Don't go to the bathroom "just in case". You are training your bladder to empty (or call you) before there is a real need to empty. Just because a bathroom is handy, you are leaving the house, or a friend is going and wants bathroom company are not a reasons to urinate. No good comes of this and in fact that's probably how you got in this fix.
2. Try to initially delay urination by 5 minutes, use the suppression tips to help you. If that's hard do, delay for just a minute. If that is too hard, delay urinating for just a few breaths. The goal is to break the habit of "feeling" the urge to go and running mindlessly in a panic to the bathroom. Going to the bathroom is not an emergency.
Don't be hard on yourself it took you awhile to develop this habit it will take awhile to change it.
We know you can do it, just keep training.
Next week, interval training for your bladder-the other strategy.