How to Make Yourself Pee

Most of us know the frantic feeling of needing to use the restroom immediately. But the opposite problem—needing to pee but being unable to—can be just as frustrating. Whether you’re dealing with a “shy bladder” in a public restroom, providing a urine sample for a medical checkup or recovering from a surgical procedure, having trouble emptying your bladder is a common issue.

While it’s not a good idea to force it, there are several gentle techniques you can try to stimulate the urge and get things flowing.

Techniques To Help You Pee

If you’re struggling to start your stream, try these safe and simple methods. They rely on physical and psychological triggers to help your bladder muscles relax.

• Turn on a faucet.
• Listen to recorded water sounds.
• Rinse your perineum.
• Put your hands in water.
• Sniff peppermint oil.
• Bend forward while sitting.
• Tap your lower abdomen.
• Walk or pace around.
• Use the Valsalva maneuver.

The sound of running water is a classic trigger. If you can’t run a tap, listening to a recording of water or flushing the toilet before you sit down might help. Sensory tricks, such as placing your hands in warm or cold water or rinsing your perineum (the area between your anus and genitals) with warm water, can also stimulate the nerves that control your bladder.

Physical movement helps too. Walking around the room or up and down a hallway can help. If you’re recovering from surgery or have pain, skip vigorous movement (like jumping jacks) and ask your care team what’s safe. When sitting, try bending forward or rocking gently to apply natural pressure. Tapping the area between your belly button and pubic bone may also trigger the bladder to contract.

You can also try the Valsalva maneuver by sitting on the toilet and gently bearing down as if you are having a bowel movement. While you do this, use your forearm to apply gentle pressure to the lower abdomen. If you have heart issues or recently had surgery, ask your care team before trying this. Just be careful not to press directly on the bladder itself since forcing urine back up toward the kidneys can lead to an infection.

Relaxation Is Key

Often, the inability to pee is linked to stress or tension. Your pelvic floor muscles need to relax for urine to flow. If you’re anxious—maybe because you are rushing to provide a sample—your muscles may involuntarily tighten.

Close your eyes and take deep, slow breaths. Visualize your pelvic muscles loosening. If you’re in a cold room, try to warm up, as cold can sometimes cause muscles to tense. If these tricks don't work, take a break. Walk away, drink some water and try again in approximately 15 minutes.

If this is a recurring issue, ask a provider whether pelvic therapy could help.

Related Symptoms To Watch For

Difficulty peeing (urinary retention) can manifest in various ways. It isn't always just about being unable to start. Be aware of these signs:

• Weak or interrupted flow.
• Dribbling after finishing.
• Leaking urine unexpectedly.
• Full bladder sensation.
• Frequent urge to go.
• Waking often at night.
• Pain in the lower abdomen.
• Swelling in the stomach.
• Inability to empty your bladder fully.

If you experience these symptoms regularly, it might indicate an underlying issue such as an enlarged prostate, a kidney stone blockage or nerve complications.

When To See a Provider for Trouble Urinating

While occasional difficulty emptying the bladder can happen to anyone, persistent issues require professional attention. You should contact your primary care provider if:

• Symptoms do not improve.
• You have severe pain.
• You see blood in your urine.
• You are vomiting.
• You have a fever or chills.

Important: If you can’t pee at all and your bladder feels full or painful, you should seek immediate medical attention to relieve the pressure and prevent damage to your kidneys or bladder.