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#*Keep in mind your phone will likely pick up germs if you take it out and touch it in the bathroom stall. So, always clean your phone after you have used it inside a stall. Please be aware of any school or workplace policies that may only allow for the use of phones during hours such as lunchtime or may prohibit phones in the restrooms altogether.
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#*Keep in mind your phone will likely pick up germs if you take it out and touch it in the bathroom stall. So, always clean your phone after you have used it inside a stall. Please be aware of any school or workplace policies that may only allow for the use of phones during hours such as lunchtime or may prohibit phones in the restrooms altogether.
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#Bring reading material into the stall. This could be an article from the newspaper or from a magazine. Or, you could pull up reading material on your phone. Reading can act as a useful distraction while you use the public washroom.[[Image:Overcome Public Restroom Embarrassment Step 8.jpg|center]]
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#Bring reading material into the stall. This could be an article from the newspaper or from a magazine. Or, you could pull up reading material on your phone. Reading can act as a useful distraction while you use the public washroom.[[Image:Overcome Public Restroom Embarrassment Step 8.jpg|center]]
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#Use products to hide any unpleasant smells. Bad smells in the bathroom can be an unwelcoming distraction for some. You can try to mask bad smells in the stall or the urinal by bringing in a small bottle of air freshener with you. You can then use it to freshen up the stall before or after you use it.<ref>http://www.bustle.com/articles/52194-11-reasons-why-pooping-in-public-shouldnt-be-embarrassing-especially-if-youre-a-woman</ref>[[Image:Overcome Public Restroom Embarrassment Step 9.jpg|center]]
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#Use products to hide any unpleasant smells. Bad smells in the bathroom can be an unwelcoming distraction for some. You can try to mask bad smells in the stall or at the urinal by bringing in a small bottle of air freshener with you. You can then use it to freshen up the stall before or after you use it.<ref>http://www.bustle.com/articles/52194-11-reasons-why-pooping-in-public-shouldnt-be-embarrassing-especially-if-youre-a-woman</ref>[[Image:Overcome Public Restroom Embarrassment Step 9.jpg|center]]
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#*You may also want to bring in other hygiene products like hand sanitizer to make you feel as though you are not picking up any germs while you are using the washroom or antibacterial wipes in case there are no toilet seat covers.
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#*You may also want to bring in other hygiene products like hand sanitizer to make you feel as though you are not picking up any germs while you are using the washroom or antibacterial wipes in case there are no toilet seat covers.
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#*There are currently products on the market that can be sprayed in the toilet after you use the washroom to mask the smell. Carry a small bottle of this product in your bag so you can feel less anxious about any bad smells when you are in the washroom.
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#*There are currently products on the market that can be sprayed in the toilet after you use the washroom to mask the smell. Carry a small bottle of this product in your bag so you can feel less anxious about any bad smells when you are in the washroom.
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#*Your family doctor may be able to give your a recommendation for a therapist who treats individuals with paruresis. You will likely have to attend weekly one on one therapy sessions or group therapy sessions, where you may talk about your anxiety and fears associated with using public washrooms. You may also learn techniques to cope with your disorder.
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#*Your family doctor may be able to give your a recommendation for a therapist who treats individuals with paruresis. You will likely have to attend weekly one on one therapy sessions or group therapy sessions, where you may talk about your anxiety and fears associated with using public washrooms. You may also learn techniques to cope with your disorder.
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#*Remember that holding in your urine for too long can cause medical problems like urinary tract infections. It is a good idea to get help before serious problems arise.
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#*Remember that holding in your urine for too long can cause medical problems like urinary tract infections. It is a good idea to get help before serious problems arise.
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#Talk to your doctor about graduated exposure therapy. Graduated exposure therapy is a step-by-step program that has participants try to
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#Talk to your doctor about graduated exposure therapy. Graduated exposure therapy is a step-by-step program that has participants try to pee more and more in difficult, public places. Around eight out of 10 people with paruresis are successfully treated with graduated exposure therapy.<ref>https://ift.tt/2xL6jyS> You can get a referral for a behavioral specialist who does graduated exposure therapy through a psychologist and a therapist.<ref>http://paruresis.org/about-avoidant-paruresis/</ref>[[Image:Overcome Public Restroom Embarrassment Step 11.jpg|center]]
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#*To do graduated exposure therapy, you will make a list ranking urination locations that are the easiest for you to use to the most difficult for you to use. For example, your bathroom at home may be easiest and a public washroom at work may be more difficult. You will then start by trying to use the washroom in the easiest locations and work your way to the more difficult locations.
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#*To do graduated exposure therapy, you will make a list ranking urination locations that are the easiest for you to use to the most difficult for you to use. For example, your bathroom at home may be easiest and a public washroom at work may be more difficult. You will then start by trying to use the washroom in the easiest locations and work your way to the more difficult locations.
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#*You should do graduated exposure therapy three to four times a week for the best results and drink lots of fluids before each session. Participants usually notice results after 12 weeks.
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#*You should do graduated exposure therapy three to four times a week for the best results and drink lots of fluids before each session. Participants usually notice results after 12 weeks.
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