Paruresis is also known as shy bladder.
Signs of Paruresis
Paruresis can range from mild to severe.
Before starting exposure therapy, have a doctor rule out medical causes.
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Steps to Overcoming Paruresis On Your Own
1.
Enlist the help of a trusted friend or relative.
This person will be present during early exposures to mimic the situations that you would experience in public.
Learn whether urgency to urinate makes it more or less difficult for you to perform.
If the need becomes very urgent and you are still unable to urinate, consult a doctor or urologist.
Construct a behavioral hierarchy scale.
Make a list of locations or situations in which you find it difficult to use restrooms.
Begin with an item rated 0, such as urinating at home while a guest is present.
Have your partner remain in your home in another room while you attempt to urinate.
If possible, allow urine to flow for 3 seconds before stopping.
Sometimes moving back a step in your hierarchy can also help.
Meet your partner for a 3-minute break.
Once again, attempt to urinate.
Do not use coping strategies such as running a faucet or trying not to make noise.
Continue in this fashion, alternating exposures and breaks for up to an hour.
Have a goal of working on exposures at least twice per weekseveral times per week being even better.
After 8 to 12 sessions, you should find your ability to urinate freely greatly improved.
Completing 15 to 20 sessions is the ideal goal.
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Urology Care Foundation.What is Paruresis?
2019;48(4):212215. doi:10.31128/AJGP-09-18-4700
