Tension in the pelvic floor - which is linked to our stress response - can also lead to difficulty fully emptying the bladder or an increase in the dreaded dribble after peeing.
On top of the physical impact of bladder weakness, managing leaks and urgency can feel isolating and lonely. The stigma around leaks and urgency means we may hold back from social plans or feel disconnected from our loved ones because we are worried about leaking or where the nearest loo is, which can have a real effect on our mental wellbeing.
Making small, mindful shifts in our daily routine can help support bladder health, reduce stress, and boost our overall wellbeing. Here are five simple activities to try.
Breathe from your diagphram
Deep breathing helps activate our parasympathetic nervous system, which calms the body and relaxes the pelvic floor. Sitting or lying down, place one hand on your belly and the other on your chest. Breathe in deeply through your nose, letting your belly expand, then exhale slowly through your mouth. A few minutes of this each day can help with bladder urgency and ease tension.
Relax your pelvic floor
Strengthening the pelvic floor is often recommended, but learning to relax it is just as important - especially if urgency or leaks are linked to tightness. Try a gentle stretch, like lying on your back with your knees apart, or visualise the pelvic floor softening with each exhale. Letting go of tension in this area can help with bladder control and reduce discomfort.
Mindful movement
Yoga and Pilates can be brilliant for bladder health, but even simple stretching or a slow walk can make a difference. Movements that gently engage the core and pelvis improve circulation, support bladder function, and lower stress levels. Choosing a practice that feels enjoyable rather than a chore helps us stay consistent.
Ground yourself
When urgency strikes, it can trigger panic, making symptoms feel more intense. Grounding techniques, like focusing on a textured object, pressing our feet into the floor, or naming things we can see and hear, help bring the nervous system back to balance. This can ease the urge to rush to the toilet and help us feel more in control.
Journal your stress away
Writing down our thoughts can help process worries around bladder leaks, reducing feelings of shame or isolation. It doesn’t need to be pages—just a few sentences about the day, a worry we want to release, or something we’re grateful for can shift our mindset. Over time, journalling can help us reframe how we see our bladder health and build confidence in managing it.
