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Step 1
Wear dark clothes that don't show stains. Black pants are the best.
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Step 2
Pack your purse with necessities: incontinence pads, disposable plastic bags, extra pants, odor neutralizer spray and, if you are going to stay overnight, a bed pad for nighttime accidents.
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Step 3
Use a tampon. Tampons can prevent leaks by putting pressure on the urethra.
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Step 4
Cut back on alcohol, caffeine and spicy foods. Enjoy the things you love, like coffee in the morning, in moderation, and avoid them when you are working, going out for the day and especially facing a long drive.
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Step 5
Practice Kegel exercises often. Contract the pelvic muscles that you use to stop the flow of urine. Tighten and hold for at least 3 seconds, and do 10 repetitions at a time. Daily Kegel exercises will give you the best results. Tighten your pelvic muscles when you feel a sneeze or cough coming on, or before you lift or strain when exercising.
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Step 6
Take your incontinence medications. There are several on the market that that will help you manage incontinence. Keep a diary of how often you void and how incontinence is affecting your lifestyle. After your have tracked your habits for 2 weeks, take your diary to your doctor, so she can help you find the best incontinence medicine.
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Step 7
Train your bladder. In the beginning, go to the bathroom every 2 hours, whether you feel like you need to or not. Slowly increase the time between bathroom breaks until you are able to go 3 or 4 hours in between urinating. Deep-breathing exercises can help you get through urges. After the urge fades, wait a few minutes, then go, even if you feel like you don't have to anymore.
