Acceptance and Commitment Therapy: Can It Help Paruresis?

Those who suffer with paruresis or bashful bladder syndrome know that no matter how hard they try, it seems they cannot get over their fear of using a public bathroom.  They know that other people use them all the time without any problem, but they just cannot do it.

You may find that you take all kinds of precautionary methods to make sure that you won’t have the urge to “go” while you are away from home or other bathrooms you consider “safe.”  You might avoid drinking liquids before you leave the house, or you may even work somewhere close to your home so that you won’t have far to go should the urge hit.

There are many methods that are used to treat paruresis today, some successful and others not so much.  Prescription drugs aren’t the solution because they only treat the symptoms and not the underlying issues.  On the other hand, therapy is often helpful to many people who have bashful bladder syndrome. In this article, we will talk about Acceptance and Commitment Therapy (ACT).

What is Acceptance and Commitment Therapy?

ACT takes its name from the central or core message, which is to accept what is out of your personal control and commit to take action on those things that enrich and improve the quality of your life.

For most people, it’s hard to understand how many types of therapy work.  You may already know that paruresis is a type of social phobia or anxiety, and that many anxiety issues start in your brain with thought processes.  You probably even know that your frightening and stressful thoughts are irrational, but you still can’t stop yourself from having those thoughts.

Acceptance and commitment therapy helps to teach you the psychological skills you need to effectively deal with your negative or frightening thoughts so that these thoughts have far less influence over you.  You begin to understand clearly what is most important to you and your values, so that you can use this knowledge as a motivational tool to help you change for life and focus on the positive rather than the negative.

Why ACT is Often Effective for Those With Paruresis

With many therapies used for anxiety-related issues or conditions today, the individual with the disorder usually attempts to learn to focus negative thoughts in a different, more positive direction.  Cognitive behavioral therapy is one such therapy; with CBT, the individual typically tries to challenge frightening or negative thoughts and correct these thoughts with positive ones.  This is a type of therapy that has proven to be very effective for many who suffer from bashful bladder syndrome.

Acceptance and Commitment Therapy differs because those individuals with anxiety issues learn how to view these irrational thoughts with a bit of indifference.  The thought is taken out of context so that instead of thinking, “Everyone is listening to me pee” or “Everyone is laughing at me,” you begin to detach from the actual meaning of the thought, and realize that it is, in fact, just a thought and not so much a reality.

Your thoughts are put in to perspective so that you may tell yourself, “I’m just having a thought that everyone is listening to me pee.”  This way, you realize that instead of your thought being a fact, it is just a thought that is in your mind.  In essence, you assign a different meaning to your thought.

ACT works to teach you “mindfulness,” which is simply a mental state of focus and awareness.  Once you learn how to reach a state of mindfulness, those frightening and negative thoughts that cause you to become anxious have far less influence and impact over you.  You learn how to distance yourself from irrational or unhelpful thoughts, accept that you will have painful thoughts but that you can let go of them, and how to engage fully with the present moment with an open attitude.

Understand that Paruresis is Usually Not a Physical Condition, but a Mental One

Paruresis is caused by thought processes, and not by an actual physical problem in most cases.  Our brains control everything we do, our attitudes, emotions, and fears.  When you have frightening thoughts about using a public restroom, it can result in physical symptoms of anxiety such as breathlessness, a racing heart, or even sweating or nausea.  The mind plays a huge role in the emotional and physical aspects of our lives.

In order to overcome bashful bladder syndrome and move on to a normal, productive life without the fear that currently controls your life, it is essential that you put your frightening and negative thoughts in to perspective, but it’s easier said than done.

Acceptance and Commitment Therapy teaches you how to accept your emotional distress but at the same time helps you to live a life that is built on a foundation of value rather than a life that is dictated by your symptoms.  In other words, you learn to understand that being able to attend family gatherings or social functions with friends is of greater value in your life than arranging your schedule so that you won’t have to urinate when you are away from home.  You learn that other things in life are far more important than letting frightening thoughts control (and ruin) your life.

If you are ready to finally stop letting those negative thoughts control your life, learn more about ACT and how this modern approach will help you understand how mindfulness and values can help you lead a happier, more fulfilled life.  Don’t let your paruresis prevent you from experiencing the full, rich life that you deserve.

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