Dec 12, 2025
A stressful day could feel even longer when dealing with bladder leaks. It's okay to feel frustrated; it's not your fault that stress sometimes makes your symptoms feel worse.1
But did you know that mindful habits, like meditation for bladder control, could help calm both your mind and your bladder?1
Let's explore simple, practical ways to use mindfulness to ease stress and feel more in control.
What is Mindfulness?
Ever felt your mind racing through thoughts on a particularly stressful day? Mindfulness could help you stay present and in the moment.2 It is a practice that could help you feel more in control of your thoughts, feelings, and body.1,2
Since Jon Kabat-Zinn first introduced the Mindfulness-Based Stress Reduction program in 1979, mindfulness has shown many benefits for stress, anxiety, and overall well-being.1
Understanding Incontinence and It’s Triggers
During high-tension moments of stress or anxiety, you might experience more leaks than usual.1 That’s because emotional stress could affect how your bladder and pelvic floor muscles respond.1
For example:
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Stress incontinence: If you notice leaks when you cough, laugh, or sneeze, moments of high tension or anxiety could make it harder for your pelvic floor muscles to stay firm.1
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Urge incontinence: If you feel a sudden, strong need to pee and can’t always make it in time, emotional distress could increase your bladder activity.1,3
It’s okay to feel stressed and frustrated; you’re not alone. Millions of Americans live with incontinence, and support is available.3 The good news is that mindfulness could help reduce stress and ease symptoms like urgency and leaks, helping you feel calmer and more in control.4
The Connection Between Mindfulness and Bladder Health
Mindfulness, especially mindfulness-based stress reduction therapy, could help reduce those unexpected urges and leaks.1,4 In fact, a recent study found that mindfulness helped women with bladder leaks to have fewer urges and less leaks.5
It works by helping you tune into your emotions, thoughts, and body sensations.6 This awareness could change how you respond to urges, calming your mind and your bladder.7,8
So, on particularly stressful days, mindfulness could help you stay grounded, notice what’s happening in your body, and let go of the anxious thoughts that might otherwise make leaks and urges feel worse.
While it’s not a cure, it could be a gentle, supportive tool alongside your doctor’s care and healthy habits.
Mindfulness Techniques to Try
With mindful exercises, you don’t have to worry about your location. You could do them anywhere, whether you’re on the go or at home. Here are some to support your holistic approach to manage incontinence:
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Breathing exercises: Taking slow, deep breaths through your nose and exhaling gently could help you feel calmer and reduce tension.9,10
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Body scan mindfulness: Slowly focusing on the sensations, emotions, and thoughts you feel in each part of your body could help you relax your pelvic floor muscles and manage urges, even during stressful moments.5,10,11
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Mindful walking: Taking slow, intentional steps could help you stay grounded in the present, ease your mind, and lift your mood.10,12
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Guided meditation apps: If you’re new to mindfulness, there are apps that could guide you through meditation, relaxation, journaling, and even mood tracking.
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Journaling or mindful reflection: Writing down what you feel, and notice could help you better understand your bladder habits and emotional triggers.13 It could also provide useful insights for your next doctor’s visit.14
Combining Mindfulness with Pelvic Floor Exercises
Mindful breathing, like diaphragmatic breathing, helps relax your core and gently engage your pelvic floor muscles.15 When you pair it with your pelvic floor exercises, pilates or yoga for incontinence, it could make them work even better.15
So, stay consistent, breathe through each move, and with time, you can feel more in control of your bladder and body. Tips for Building a Mindfulness Routine
Your mindful routine doesn’t have to be complex. Here are a few tips to help you get started:
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Add it into your daily routine; it could be while eating, waking up, or getting ready for bed.
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Set reminders on your phone to help you stay consistent.
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Start small; even two minutes a day could make a difference, then gradually build up.
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Create a quiet, supportive space where you can disconnect without distractions.
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Join a community or partner with a friend for motivation.
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Try different mindfulness exercises to find what feels right for you.
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Keep a journal to track your progress and lift your spirits on low days.
When to Seek Professional Support
While mindfulness could help ease those unexpected urges and leaks, it’s not a replacement for medical care. It’s always best to let your doctor know what mindful practices you’re trying, especially if your symptoms change or persist.
As you make lifestyle changes on your incontinence journey, TENA has something for everyone. Our products and resources could help the journey feel smoother, whether you’re a man, a woman, or a caregiver.
Caring for someone with incontinence can be demanding. Practicing mindfulness is one way to care for yourself. Need more ideas? Our article on caregiver stress offers simple ways to lighten the load.
FAQs
Can Meditation Cure Incontinence?
Bladder leaks could disrupt anyone’s life, and it’s completely okay to want relief. Mindful exercises like meditation could help reduce unexpected urges and leaks. But a helpful next step could be to talk to your doctor about your treatment options.
How Does Stress Affect Incontinence?
Stress could worsen incontinence symptoms like urgency and leaks.1 Moments of tension could affect your pelvic floor muscles and how your brain communicates with your bladder.1 It's normal for your body to respond to stress, and many people experience it.
What Mindfulness Exercises are Best for Bladder Health?
Remember, it’s okay to try different mindful exercises to see what feels right for you. Here are some to help you get started:
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Breathing exercises
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Body scan mindfulness
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Mindful walking
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Mindful journaling
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Meditation
References
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Byram Healthcare [Internet]. Byram Healthcare. 2025. Available from: https://www.byramhealthcare.com/blogs/how-stress-and-anxiety-affect-bladder-control
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Hoshaw C. What mindfulness really means and how to practice [Internet]. Healthline. 2022. Available from: https://www.healthline.com/health/mind-body/what-is-mindfulness#what-it-is
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WebMD Editorial Contributor. Types of Urinary Incontinence [Internet]. WebMD. 2024. Available from: https://www.webmd.com/urinary-incontinence-oab/types-of-urinary-incontinence
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Weil D. Mindfulness May Help Prevent Incontinence | Dr. Weil [Internet]. DrWeil.com. 2025 [cited 2025 Oct 9]. Available from: https://www.drweil.com/blog/bulletins/mindfulness-may-help-prevent-incontinence/
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A. Conklin C, Coffman B, M. Greco C, Tyagi S, D. Clarkson B. Mindfulness and Transcranial Direct Current Stimulation (tDCS) to Attenuate Situational Urgency Urinary Incontinence (UUI): A randomized pilot study. ScienceDirect [Internet]. 2025 Jun;14. Available from: https://www.sciencedirect.com/science/article/pii/S2772973725000220?via%3Dihub
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Yoga and mindfulness for pelvic health [Internet]. Physiopedia. 2018 [cited 2025 Oct 9]. Available from: https://www.physio-pedia.com/Yoga_and_mindfulness_for_pelvic_health#cite_note-:2-12
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Adelstein SA, Lee UJ. The Role of Mindfulness in Urinary Urgency Symptoms. Current Bladder Dysfunction Reports. 2016 Jan 30;11(1):38–44.
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Jenkins S. Improve Your Bladder Health through Meditation - National Association for Continence [Internet]. National Association for Continence. 2023 [cited 2025 Oct 9]. Available from: https://nafc.org/bhealth-blog/improve-your-bladder-health-through-meditation/
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NHS. Breathing exercises for stress [Internet]. nhs.uk. 2021. Available from: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/
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Mayo Clinic Staff. Mindfulness exercises [Internet]. Mayo Clinic. 2022. Available from: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
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Pelvic floor relaxation [Internet]. Available from: https://www.dynamichealth.nhs.uk/media/huqitjg2/pelvic-floor-relaxation-leaflet-v2.pdf
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Cronkleton E. The Benefits of Meditation Walks [Internet]. Healthline. Healthline Media; 2020. Available from: https://www.healthline.com/health/walking-meditation#benefits
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Nortje A. Journaling for Mindfulness: 44 Prompts, Examples and Exercises [Internet]. PositivePsychology.com. 2020. Available from: https://positivepsychology.com/journaling-for-mindfulness/
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Incontinence Diaries [Internet]. National Association for Continence. Available from: https://nafc.org/diaries/
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Breathing Exercises for Pelvic Floor Muscle Relaxation and Flexibility [Internet]. hingehealth. 2024. Available from: https://en-gb.hingehealth.com/resources/articles/diaphragmatic-breathing-pelvic-health/
