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While there is limited research on the causes of paruresis or definitive cures, there are some helpful tips to manage the condition when it arises.
One technique that may help is to hold your breath.
Take a deep breath and hold it in to help shift your focus and ease the anxiety.
Dave Kliss, a member of the International Paruresis Association Board of Directors, recommends the ‘hold your breath’ technique. In this method, you take a deep breath, hold it for ten seconds, then release. Continue this pattern with each subsequent breath until you begin to feel less anxious and more relaxed. Kliss notes that the best results come when you start counting to 100 after your third breath.
Engage in mental math.
Remember asking your middle school math teacher, 'When will we ever need this in real life?' Little did you know, the answer might have been 'Because it could help you overcome bathroom stage fright.' David Gilbert from the EcoSys Wellness Center suggests that mental math is an effective strategy to break through the mental block caused by paruresis. He explains:
Forget that you need to urinate. Instead, challenge yourself with addition or multiplication problems in your head. Pick problems that are complex enough to require full concentration, like 16 x 16. The goal is not to worry about getting the right answer; the key is to focus hard. As your mind becomes absorbed in the math, you’ll notice that your shyness fades, and before you know it, you’ll be able to urinate.
Next time you're dining out, try this trick. If you need to use the bathroom but also need to calculate the tip, you’ll manage both tasks simultaneously—hitting two birds with one stone.
Focus your attention on the wall right in front of you.
Good advice can come from the most unexpected sources. Some wisdom is passed through generations, while other valuable insights can pop up in the most surprising places, like a Reddit thread from users such as u/fitznutzz30:
Here's the secret: find the smallest flaw on the wall or tile, or simply admire how perfectly straight the grout line is. This will redirect your attention away from your shyness and allow things to flow naturally.
U/gunnerzz1008 supports this idea, mentioning:
This is the trick! I focus on the ads on the wall or the bubbles in the grout lines of the tiles.
To conclude,
If these strategies don’t provide relief from your paruresis, more intensive treatments are available. Those facing severe cases can reach out to a mental health professional for guidance. Additionally, medications like anxiety-reducing drugs and alpha-adrenergic blockers have also been utilized to treat paruresis. Always consult your doctor before considering these treatment options.
