While it's generally not possible to completely avoid needing a toilet on a long journey, you can employ specific techniques to help manage or delay the urge when immediate access isn't available. Based on the provided reference, these methods focus on controlling physical responses and using mental distraction.
Key Techniques to Manage the Urge
The reference outlines a three-step approach to help manage the urge to use the toilet, offering a temporary solution during challenging moments on a long trip.
Here are the techniques described:
- Stay Calm: Begin by relaxing your body as much as possible. This helps reduce tension which can sometimes exacerbate the feeling of urgency. Accompany this with 10 deep breaths to promote relaxation.
- Pelvic Floor and Heel Raises: Perform 10 quick contractions of your pelvic floor muscles. This action can help suppress the urge by engaging the muscles that control bladder function. Immediately following this, raise your heels up and down at least 10 times. This physical action can also help distract and potentially reduce pressure on the bladder.
- Distract Yourself: Engage your mind in a task that takes your focus away from the urge. Good methods include counting backwards from a high number or focusing intently on thinking of a song.
Practical Application
These steps are designed to provide temporary relief by combining relaxation, specific physical movements targeting relevant muscles, and mental diversion.
| Technique | Specific Action | Goal |
|---|---|---|
| Calmness | Relax body, take 10 deep breaths | Reduce tension, relax |
| Physical | 10 quick pelvic floor contractions, 10+ heel raises | Suppress urge, distract |
| Mental | Count backwards, think of a song | Redirect focus |
By implementing these techniques, you might find it easier to temporarily manage the urge until a suitable stop is possible.
It is important to remember that these methods are temporary aids and not a substitute for proper toilet breaks on a long journey. Always use facilities when they are available.
