Stress, anxiety, and an overactive bladder pose a circular problem. Suffering from overactive bladder (OAB) can cause stress and anxiety, and stress and anxiety can result in more frequent trips to the bathroom.
In a recent study, 48% of participants with OAB had anxiety symptoms. Almost one-quarter had severe anxiety symptoms. Those with anxiety also had higher stress levels and more depression.
What is OAB and What Causes It?
If you suffer from overactive bladder, you have frequent, sudden, uncontrollable urges to urinate.
OAB occurs when the signals between your bladder and brain aren’t working correctly. Usually, your nerves tell your brain to relax your pelvic floor and urethra muscles while your bladder tightens so you can empty your bladder. When your bladder is empty, your muscles are relaxed.
If you suffer from OAB, it may be because the signals between your bladder and brain aren’t working correctly or because the muscles in your bladder are contracting before it is full. Either of these can cause a strong urge to urinate.
Why Do Stress and Anxiety Exacerbate or Cause OAB?
Doctors aren’t sure why these two conditions often go hand in hand, but they believe it may be because of the body’s natural “fight-or-flight” response, which increases your nervous system sensitivity. When you are anxious, your bladder muscles may contract, creating pressure. If you must run to the bathroom too often and it’s interfering with your social and work life, that can cause you to feel stressed.
Another theory is that anxiety and stress cause muscle tension throughout your body, including your bladder, which increases the urge to urinate. Anxiety and depression are also associated with waking frequently throughout the night to use the bathroom. If you’re awake, you may use the bathroom more.
Treating Overactive Bladder
Fortunately, there are simple things you can do to relieve OAB symptoms caused by stress and anxiety.
Strengthen your pelvic floor muscles
You can strengthen your pelvic floor muscles like any other muscle. Stronger pelvic floor muscles improve bladder control.
Before attempting pelvic floor exercises (Kegel exercises), find your pelvic floor muscles. Lie down and contract your muscles like you are trying to stop yourself from urinating. You can also think of pulling in and lifting your genitals.
For the exercises, start with an empty bladder. Hold your pelvic floor muscles for five seconds and keep your breath flowing. Then relax them for five seconds. Avoid using your stomach, leg, or buttock muscles.
Repeat this exercise 10 times at least three times a day. Gradually increase the duration of time that you’re holding and resting from five to 10 seconds.
Practice yoga and meditation
Practicing yoga has two benefits if you suffer from OAB.
First, yoga is proven to reduce chronic stress and help you relax and be more mindful through stretching and breathing. Focusing on your breath allows you to shift your thoughts from the past or future to the present. A recent study found that women with urinary urge incontinence who participated in yoga saw substantial quality of life improvements.
Yoga also improves pelvic floor muscle strength and coordination, which reduces OAB symptoms.
Consider behavioral therapy
Behavioral therapy combines education, diaries, and bladder training. To train your bladder, wait longer to urinate, gradually increasing the time between bathroom visits. Other behavioral modifications include restricting fluids and decreasing caffeine intake.
Your doctor may ask you to keep a diary to record how much you drink, how often you urinate, and when you have urine leakage. That can help them identify what exacerbates your OAB symptoms so they can suggest lifestyle modifications.
According to a recent study, behavioral therapy for OAB, either on its own or in combination with medication, is more effective than just medication treatment.
Get Help for Overactive Bladder
You don’t have to live with distressing and uncomfortable OAB symptoms. At Norman Urology, we are experts in treating many urologic conditions including OAB. We will create a treatment plan to reduce discomfort, stress, and anxiety. Let us know how we can help.