Have you ever had the embarrassment of not being able to hold your urine? Do you have a bad night’s rest, do you wake up because you can’t sleep, or do you wake up with urine? These are all manifestations of overactive bladder disorder (OAB for short), including symptoms of urinary urgency (sudden and compulsive urge to urinate that is difficult to delay), urge incontinence (involuntary leakage of urine that is accompanied by urinary urgency or occurs immediately after the onset of urinary urgency), and urinary frequency (daytime urination ≥ 8 times with <200ml each time; nighttime urination > 1 time). The prevalence of overactive bladder disorder is high in people over 40 years of age in China, with a prevalence of 10.6%. The main symptom is urinary urgency, and most people experience urinary urgency 1 to 6 times a week. For these diseases with urinary urgency as the core symptom, in addition to treatment, self-regulation and training are also very important. 1, change the bad lifestyle such as pay attention to the intake of water and beverages, drink 6~8 glasses of water or beverages a day, avoid a large intake of water at once; quit alcohol and all foods and beverages containing caffeine; try to consume most of the water during the day and stop drinking near night; avoid taking food and beverages that stimulate the bladder, such as coffee, tea, chocolate and certain drugs; avoid going to the toilet in advance, confirm in advance Toilet, make a map of the toilet, etc. 2, bladder training hold urine training when urinary urgency do not immediately rush into the bathroom, but first hold some time, waiting for the feeling of urination to diminish. For example, whether you need to urinate or not, urinate once every hour. After that, you can gradually increase the time interval of urination until you can hold urine for 3~4 hours. 4. Suppress the urge to urinate If you feel the urge to urinate before fixing the time to urinate, you can try the following techniques to delay until the urge to urinate passes. Relax: Don’t tense up and focus your attention on relaxing the outer pelvic floor area, such as the abdominal wall muscles. Concentration: Turn your attention to other bodily sensations and take 5 to 10 slow, deep breaths. This exercise can interfere with the wrong information transmitted by the brain about the urgency of urination. 5, pelvic floor muscle training first find the pelvic floor muscles, the muscles that control this activity (i.e. sphincter) by constantly stopping and starting to urinate during urination, is the muscle you want to exercise. Next, train the muscle by contracting this muscle for 3 seconds, then relaxing it for 3 seconds and repeating 10 times, doing one set of 10 muscle contractions in 3 different positions such as sitting, standing and lying down, so that you can control the pelvic floor muscles in any position. 3 sets of 10 muscle contractions take about 3 minutes and repeat these exercises at least twice a day. With behavioral therapy, if the symptoms of urinary urgency and frequency do not change, then medication or surgery should be started as directed by your doctor.