Living with incontinence can feel overwhelming at times. It's not just about managing physical symptoms — dealing with the stress and anxiety that naturally comes with the condition can be equally challenging.

But here’s some good news, mindfulness and meditation are two techniques that can be incredibly effective in helping you manage incontinence stress and improve your overall wellbeing.

Please note, if you are experiencing any mental health challenges and you feel you need support, don’t hesitate to reach out to your health professional, or call Samaritans on 116 123, available 24 hours a day, 7 days a week.

Incontinence often brings with it a host of emotional challenges, commonly referred to as incontinence anxiety.

This anxiety stems from fears of public embarrassment, the need to plan life around bathroom access, and the stress of keeping up with incontinence products.

If you're feeling the weight of these stresses, you're not alone—and mindfulness might just be the extra support you need.

Mindfulness is all about living in the moment and accepting it without judgement.

\When it comes to coping with incontinence stress, mindfulness encourages us to acknowledge our situation without criticism.

This approach can diminish feelings of shame and help you tackle incontinence anxiety with a kinder heart.

• Mindful Breathing: Whenever incontinence anxiety tries to take over, pause and focus on your breathing. This helps calm your mind and centres your thoughts, making everything more manageable.
  
  

• Body Scan Meditation: This relaxation exercise involves slowly scanning your body in your mind, identifying areas of tension, and gently relaxing them. It's a wonderful method for relieving stress before it can affect your incontinence.
  
  

• Mindful Observation: Take a moment to observe your surroundings using all your senses. This can be a delightful distraction from any anxiety and a way to ground yourself in the present.

Meditation can deepen the relaxation that mindfulness kickstarts. Regular meditation not only calms the mind but also strengthens your emotional resilience, empowering you to better handle incontinence stress.

Some meditation techniques you can incorporate include:

• Guided Visualisation: Imagine yourself in a peaceful setting—the beach, a quiet forest, a serene garden. This mental getaway can provide a profound sense of calm and serve as a practical coping strategy for managing incontinence stress.

• Progressive Muscle Relaxation (PMR): This technique, which involves tensing and relaxing different muscle groups, is great for reducing physical stress that could be triggering your incontinence. You can find guided PMR meditations online or via music streaming platforms like Spotify.

• Mindful Walking: Combine the benefits of mild exercise with meditation by going for a mindful walk. This helps maintain a peaceful state of mind while also keeping your body active.

You don't need hours out of your day to benefit from mindfulness and meditation. Here’s how to seamlessly integrate these practices into your daily routine:

• Set Regular Times:
  Choose specific times for your mindfulness and meditation sessions to help make them a regular part of your day. You can commit as little as 10 minutes, or take half an hour. Whatever works best for you!
  
  

• Use Apps and Online Resources:
  There are numerous apps and websites that offer guided sessions specifically designed for health-related stress, including incontinence anxiety. Get googling!

The Continence Foundation of Australia supports people dealing with incontinence, spreading awareness and providing helpful resources. From educational workshops to practical daily management guides, they work tirelessly to demystify bladder and bowel health and chip away at the stigma. They champion better health policies and bring people together through community forums and events, fostering a supportive network for sharing and understanding.

• Have the Talk:
  Starting a conversation about incontinence with your doctor can significantly improve your situation. Prepare your questions, follow through with recommended actions, and use the available support systems. With the right approach and medical advice, you can manage incontinence effectively and regain a confident, comfortable life.