[delv-x]

We all could use a little humor and this may actually help some of us realize how much sleep and peeing have in common. Enjoy!

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CBT-ur (Urinary Retention)

Pee hygiene
– Removing distractions such as television, computers, and other engaging activities
– Keeping the bathroom calm and quiet
– Having a good clean toilet and bathroom
– Committing to a consistent morning  and evening pee time
– Avoiding standing or sitting at or near the toilet for a longer time period than ideal for urinating. A recommended practice is relaxing elsewhere, such as by sitting or standing around, then returning to bathroom when one is more likely to urinate.

Stimulus control
If you are having difficulty initiating, maintaining or have premature termination of elimination, you may consider stimulus control. The principle is to help remove factors that condition your mind to resist urinating.

– Limit stimulation before urinating
– Avoiding alcoholic or caffeinated beverages before urinating
– Limit activities in the bathroom to urinating, defecating, brushing teeth, showering and sex
– Because medications can delay or disrupt peeing, choosing to take them far in advance of peeing times is preferred unless a physician directs otherwise
– Avoiding smoking for at least 3 hours before peeing
– Engaging in regular physical exercise, but not within 4 hours of going to pee
– Avoiding stressful situations before going to the bathroom
– Avoiding a little tinkle too soon before a full elimination

Pee restriction
Standing or sitting in the bathroom and not peeing can be a habit that leads to poor elimination. This treatment reduces the time you spend trying to pee, causing partial deprivation, which makes your bladder hurt more. Once your elimination has improved, your time to pee is gradually increased.

Relaxation training
This method helps you calm your mind and body. Approaches include meditation, imagery, muscle relaxation and others.

Dysfunctional beliefs about peeing
Cognitive therapy seeks to alter urinary cognitions (e.g., beliefs, attitudes, expectations, and attributions) that are presumed to contribute to the maintenance or exacerbation of urinary retention. \For example:
– I must pee 500ml
– My inability to urinate is entirely due to a biochemical imbalance

Paradoxical intention
This involves avoiding any effort to pee. Paradoxically, worrying that you can’t pee can actually prevent you from peeing. Letting go of this worry can help you relax and make i t easier to fall pee.

[Martin Reed]

This is hilarious — where did you find this?! If you wrote it yourself, let me know when your insomnia survival book is published!

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If you are ready to stop struggling with insomnia you can enroll in the online insomnia coaching course right now! If you would prefer ongoing phone or video coaching calls as part of a powerful three month program that will help you reclaim your life from insomnia, consider applying for the Insomnia Mastery program.

The content of this post is provided for informational and educational purposes only. It is not medical advice and is not intended to diagnose, treat, cure, or prevent any disease, disorder, or medical condition. It should never replace any advice given to you by your physician or any other licensed healthcare provider. Insomnia Coach LLC offers coaching services only and does not provide therapy, counseling, medical advice, or medical treatment. All content is provided “as is” and without warranties, either express or implied.

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