如何在不能上厕所时憋住尿

方法 1

方法 1 的 2:憋尿

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1
想象关闭尿道的过程。尿道是连通外界的大门,也是尿液排出的通道。想象自己在让其它肌肉放松的情况下,收缩尿道周围的肌肉。这些肌肉就是你尿尿中途想收住尿流而挤压的肌肉。放松骨盆和腹部,避免它们向膀胱施加额外的压力。让不必要的肌肉紧张不仅徒劳,还可能让情况更糟。
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2
换个姿势。憋尿的时候你可能需要多次变换姿势。变换姿势可以适当减少膀胱压力,让憋尿更容易。请参考一下几点:
不要挤压下腹部,否则会增加膀胱压力。
交叉双腿站立。站立的时候交叉双腿会挤压尿道和其四周,感觉起来就像把尿道关闭了一样,有利于憋尿。
坐着的时候尝试交叉或者打开双腿。变换姿势可以缓解膀胱的压力。
放松但坐直。弓着背,抬高上半身,这样可以减少膀胱的压力。放松腹部,但不要伸展腹部,否则会适得其反。
不要向前倾。提高前侧骨盆,或者向内收缩腹部。

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3
想打屁的话,最好把气都排出来。肠道里堆积的气体会给膀胱施压,通过打屁的方式缓解压力可以让你更舒服,或许还能让你憋尿憋更久。

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4
保暖。盖毯子、开暖气或者蜷缩身体,尽可能地给自己保暖。有一种生理现象叫冷利尿,即在急剧受冷的情况下,人会产生排尿的冲动。
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研究来源

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5
避免震动或者摇晃身体。这些动作都会给膀胱施压,并让你感觉不适。
如果你正坐着,请保持坐着的状态。动作过多会刺激膀胱,让你感觉不适。如果某个姿势让你觉得舒服,那就保持这个姿势,等到你感觉不适后再调整姿势。
不要突然变换姿势。避免一切紧张、仓促或者突然的举动。
走路或者从事其它活动时,尽量保持动作流畅、从容。

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6
不要联想水、瀑布或者雨。如果你把想上厕所的事告诉了朋友,他们可能会故意描述瀑布、河流、冲水厕所等各式各样的水流,并以此为乐。冷静、沉着地回应,让他们知道这一招对你没用。如果他们没有停止的意思,淡定地离开。如果摆脱不了他们的话,不妨堵上耳朵,闭上眼睛,大声哼哼。如果你不能闭上眼睛,或者不想堵住耳朵,就尽量大声地哼哼。转身离开,让他们明白除非他们停止捉弄你,否则你不会和他们说话。

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7
在你想尿尿的时候,尽量少喝东西。为了维持体内正常的水分,你可以适当饮水,但不要在不必要的时候喝水。

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想想其它事情。过滤掉所有关于排尿、水或者厕所的念头。
内心不要纠结自己是要尿尿还是憋尿。
除非你找到厕所了,否则不要想着上厕所。
不要刚到厕所就想着尿尿。不然还没来得及脱裤子,你可能就尿出来了。

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可能的话,找个地方解决。找找厕所,没有的话,就在野外或者田地等地方解决。

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10
不要以为只尿一点点可以缓解你的窘境。这完全没用。只尿一点点出来其实是不可能的,在你尿出一点点后,膀胱很可能就失控了,然后你就尿裤子了。

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不要笑,也不要想任何好笑的事情。笑这个动作可能会导致肌肉收缩,从而压迫膀胱。
避开那些会让你笑的朋友和环境。

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除非你打算直接尿在水里,否则不要游泳。如果你之前游过泳,可能有过进到冷水里就突然想尿尿的经历。这个情况叫做浸泡利尿现象或者冷浸泡利尿现象。[2]
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研究来源

方法 2

方法 2 的 2:提前锻炼膀胱

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1
了解膀胱训练技巧。如果你常常找不到地方或者没有时间如厕,考虑事先锻炼自己的膀胱。这样你能憋尿憋更久,从而延长如厕的间隔时间。

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尝试凯格尔健肌法。这个锻炼法能加强盆底肌,而且男女适用。你可能不知道盆底肌到底在哪里。凯格尔健肌法可以让你轻松锻炼到这块肌肉。首先模拟小便,然后收住尿流,而这时你收缩的肌肉就是盆底肌。[3]
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可靠来源

Mayo Clinic

前往来源

当你知道如何收缩盆底肌后,便可以随时随地进行凯格尔健肌锻炼了。
你随时随地都可以运用凯格尔健肌法,比如电视节目的广告时间,坐着或躺着的时候,甚至连给汽车加油的时候也不例外。
试着每天练习三次,每周练习三到四天左右。

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延长每次排尿的间隔时间。安排并记录下自己的排尿时间。如果你每隔两小时尿一次,那么从下周起可以试试每隔两个半小时排尿一次。

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不要一有尿意就去排尿。专家们曾说如果尿意不是很强的话,可以适当憋一憋,这样可以略微伸展膀胱。[4]
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研究来源

等上5到15分钟,看是否还有尿意,再决定上不上厕所。

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