Shy bladder is common, and it can be overcome.
Paruresis (shy bladder) makes it hard or impossible to urinate when other people are nearby. You’re not alone, and with the right step-by-step practice, most people make real progress.
Get the free preview Try Week 1 of the program freeNot sure where to start? Take the private 2-minute check-in →
Free and private. Or go straight to the ebook or the 12-week program.
Three things that help
These are the approaches covered on this site, from building confidence in small steps to knowing when it’s time to get extra support.
Graduated exposure
Gradual exposure is the most widely recommended approach for paruresis. You start in easy situations and slowly work up to harder ones, so your body learns it’s safe to relax.
Read about remedies →The breath-hold technique
An optional technique some people use to help start the flow in a public restroom. Learn how it works and how to practise it safely.
Learn the technique →When to see a professional
See a doctor to rule out a physical cause, and consider a therapist who uses CBT if anxiety is holding you back. If you can’t urinate at all, even in private, get medical help right away.
Read our medical disclaimer →
The Paruresis Cure System
The new second edition is a 12-week plan, one short chapter a week, built around a research-backed way to practice: testing your fears step by step. Work through it at your own pace, in private.
- 12 weekly chapters with worksheets and Practice Cards
- Read it in the Paruresis Cure app, plus a PDF download
- Second edition, by Dr. Anum Khan, MBBS, M.D., with Paruresis Cure
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Read a free preview of the ebook
Learn what paruresis is, why it isn’t your fault, and what the full system covers. Free, instant, private.
Get the free previewNEW: 12-WEEK GUIDED PROGRAM
The Paruresis Cure Program
A Daily 5 check-in, a Confidence Meter that fills as you practice, Practice Cards that test your fears, your own exposure ladder, weekly lessons and goals, a private journal, 8 guided audio sessions narrated by Noah or Samantha from the Paruresis Cure Podcast, and a graduation certificate. Full ebook included. $29/month for 3 months.
See the programFree guides
Start here if you’re new to the site.
- Exposure Therapy for Shy Bladder: How to Test Your Fears, Step by Step New
- Can Shy Bladder Be Cured? Honest Answers and What the Research Says New
- Shy Bladder While Traveling: Tips for Flights, Road Trips and Stadiums New
- Urinal Anxiety: How to Pee at a Urinal When People Are Around
- Shy Bladder in Women: Causes, Signs and What Helps
- The Paruresis Breath-Hold Technique: A Step-by-Step Guide
- See all guides →
This site shares self-help information. It isn’t medical advice. Please read our medical disclaimer. More support: International Paruresis Association.
Listen to the Paruresis Cure Podcast
Short, practical, judgment-free conversations about shy bladder. New: Episode 4, Surviving the Holidays with Shy Bladder (11 minutes).