These Tricks Will Help You Get Rid of “scene Fright” in the Bathroom
If you find it difficult to do your business in a public restroom, you are not alone. According to the International Paruresis Association , approximately twenty-one million Americans suffer from paruresis, or what is colloquially known as “shy bladder syndrome”. People with paruresis find it difficult to urinate in the presence of other people; they require complete privacy to use the bathroom, they struggle to “go”, even if someone is just waiting outside the toilet. Although it may seem silly to you, paruresis is considered the second most common social phobia , behind only the fear of public speaking.
There isn’t much research on what causes paruresis and there isn’t much specific research on how to treat it, but there are a few tips to help you get over it the next time it hits.
Hold your breath
Dave Cliss, board member of the International Parurese Association, swears by the “hold your breath” method . For this technique, you hold your breath for ten seconds, then release. Repeat this for each successive breath until you relax to the point where you no longer feel stage fright. Cliss says this method works best when you start counting up to 100 after your third breath.
Count in your mind
When you asked your high school math teacher “when would we ever need it in real life,” who knew they might reply “because it will help you deal with toilet stage fright”? According to David Gilbert of EcoSys Wellness Center, mental math is a reliable technique for overcoming mental block caused by paruresis. He explains :
Ignore the fact that you need to urinate. Instead, focus on solving addition or multiplication problems in your head. They should be complex enough that you really need to concentrate, like 16 x 16. It doesn’t matter if you get the right answer. Effort is a trick. While you are intensely concentrating on something else, your mind forgets to be shy, and miraculously, you pee.
Try this trick the next time you go to a restaurant. If you need to pee and calculate your percentage of the check, you can even hit two birds with one stone.
Focus on the wall in front of you
You never know where you’ll find good advice. Some are passed down from generation to generation. Some of these can be found in unsuspecting places like this Reddit thread, from people with usernames like u/fitznutzz30 :
Here’s the trick: look at the smallest imperfections on a wall or tile, or simply marvel at how straight the grout line is. This will draw attention away from your shyness and allow the flow to flow.
U/gunnerzz1008 backs this up by saying:
This is the method! I look at the ads on the wall, or I look at the bubbles in the tile grout.
Finally
If these tips don’t help with paruresis, there are more intensive treatments you can use. Those with severe cases may seek help from a mental health professional. In addition, medications have also been used to treat paruresis , such as anxiety medications and alpha-blockers. It is important to consult your doctor before resorting to these treatments.