Anxiety urination: what is it and why does it happen?

Anxiety urination is a common effect and an experience that may be very familiar to us. Something as normal as facing a job interview, a public exhibition or even having a special appointment makes us suddenly feel that uncomfortable urge to go to the bathroom. How can it be? Why can the impact of emotions reach that point?

The famous neuropsychiatrist Kurt Goldstein pointed out that fear sharpens the senses, but high anxiety paralyzes us completely. The truth is that When this psychological mechanism reaches really high levels, effects that are as striking as they are limiting are triggered.. We are, suddenly, completely subject to that associated symptomatology.

Dizziness, stomach pain, tachycardia, tremors, excessive sweating and even frequent urination. Now, beyond being something specific, there is a detail that we must consider. There are many people who experience this effect continuously. Persistent nerves can make us eternally dependent on the bathroom. We analyze it.

Anxiety Urination: Definition, Symptoms and Causes

Frequent urge to urinate can be due to multiple causes. Urine infections, kidney stones, diabetes… The first thing, in case we have been experiencing this problem for days or weeks, is to have a good medical diagnosis. Ruling out any problem or illness is essential in all cases.

Now, if this urgency to go to the bathroom is not due to any organic problem, it is very possible that we suffer from anxiety urination. It is a condition in which you experience discomfort in the bladder and an increased need to urinate. In general, this event is usually something specific in time and limited to that stressful or distressing situation such as, for example, an exam.

However, the situation becomes a little more complicated when this situation extends over time. Thus, something that draws attention to experts on this topic is how The natural urge to urinate is controlled by many factors and not just those mediated by the brain. when it sends us a signal telling us that “It’s time to go to the toilet.” Emotions would also play an indispensable role.

What are the symptoms?

Anxiety urination can appear without the need for a stressful stimulus or situation. That is to say, sometimes, it does not depend only on that exam, on that public exhibition, on that trip that worries us. There are times when we accumulate a higher level of anxiety for personal or work reasons. That’s when we start to notice that discomfort.

Let’s know the symptoms:

We experience increased pressure in the bladder muscles.Urinating frequently, on average eight or more times in a 24-hour period. The urge to go to the bathroom is almost constant. That is to say, we may have just left the toilet when a quarter of an hour later we feel that discomfort again. Urination due to anxiety can appear both during the day and at night.We may also experience some stinging, cramps and even abdominal pain. In some cases, this condition may be present for weeks or months.Overactive bladder can be triggered by anxiety.

What is the origin of anxiety urination?

In normal situations and without any health problem, the bladder can withstand the urge to urinate quite a bit. Now, when it is very full, the bladder itself sends a signal through the spine to the brain to tell it that, indeed, it is at its limit and it is time to empty it. However, in conditions of anxiety and great emotional intensity, things can change.

Stress and anxiety release a high level of cortisol and adrenaline. These hormones hyperactivate the entire body, including the urinary system. Likewise, The muscles tend to tense, which also puts more pressure on the bladder. and we always feel “full”. On the other hand, studies such as those carried out at Toho University (Japan) indicate something interesting. Emotions also exert control over the urinary system. It’s known that People with anxiety or depression disorders tend to suffer from the problem of overactive bladder more frequently.Likewise, we cannot forget a very specific factor. Anxiety prepares us for flight or attack, This reaction in turn requires the body to be freed of waste and liquids to act more quickly.. This causes us to have a greater need to evacuate both urine and sphincters.

What strategies should we carry out to treat this problem?

Urination due to anxiety is not resolved by drinking less or resorting to drugs exclusively. We need changes, psychological strategies and adequate skills to manage thoughts, emotions and behaviors. Let’s look at some keys that can help us.

Psychological strategies

In these cases, cognitive restructuring can be very useful. It basically consists of being more aware of everything that happens in the mind, being able to detect dysfunctional thoughts and attitudes.

Transform your irrational thoughts into more integrated, rational and logical ideas.Avoid falling into negativity, generalizations and magnifications. Be able to detect your negative emotions to understand them, understand their message and reduce their impact.Learn problem solving techniques. Prevent what worries you from becoming bigger every day. Be flexible, be able to rest your mind, allow yourself moments of leisure and rest.

Relaxation and breathing strategies

Strategies such as deep or diagrammatic breathing, mindfulness or Jacobson’s progressive relaxation technique are appropriate strategies to reduce the impact of stress and anxiety. To quickly relieve muscle tension in times of anxiety:

Sit in a quiet and comfortable place. Close your eyes and focus on your breathing. Breathe slowly through your nose and mouth.Use your hand to make a fist. Clench your fist tightly.Keep your fist clenched for a few seconds. Notice all the tension you feel in your hand.Slowly open your fingers and be aware of how you feel. You may notice a tight feeling as it leaves your hand. Eventually, your hand will feel lighter and more relaxed.Continue tensing and then relaxing various muscle groups in your body, from your hands, legs, shoulders or feet. You may want to work up and down your body by tensing various muscle groups. Avoid tensing muscles in any area of ​​your body where you are injured or in pain, as this can further aggravate your injury.

A breathing exercise that could also help you is:

Loosen any clothing that may restrict breathing and choose a comfortable position.If you are lying down, place your arms slightly apart from your sides with your palms facing up. Place your legs comfortably. Whether sitting or standing, place your feet flat on the floor, shoulder-width apart.Inhale gently through your nose for a count of five, allowing your breath to flow deeply into your belly without straining.Then, without pausing or holding your breath, exhale through your mouth for a count of five.Continue the exercise for 5 minutes.

Pelvic floor muscle exercises (Kegel)

Lastly, and not least interesting, It is worth starting to do pelvic floor muscle exercises. They are a way to strengthen the entire pelvic area, something ideal to optimize the proper functioning of the urinary organs. Relaxes, promotes health and also internal balance.

To conclude, as we noted at the beginning, urination due to anxiety is a common problem. However, it is always appropriate to consult with the doctor to find out what guidelines would be most appropriate for us.

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