Free Handouts
Toilet anxiety affects many people to some degree, and can interfere with daily life. Several handouts have been developed free of charge to help individuals with this condition.
HANDOUT 1: What Is Toilet Anxiety and Challenging It Using Relaxed Breathing Techniques
Handout 1 provides a brief introduction to: what anxiety is and how it relates to toilet anxiety, the role of slow breathing and slow mindful breathing in reducing anxiety.
HANDOUT 2: Managing Toilet Anxiety Through Distraction, Cognitive Diffusion, Mindfulness, & Guided Imagery
Handout 2 provides a brief introduction to managing toilet anxiety by building upon the slow breathing techniques outlined in Handout 1. Handout 2 provides an introduction of short-term techniques to manage the distress associated with toilet anxiety.
HANDOUT 3: Identifying and Challenging Unhelpful Thinking Associated With Toilet Anxiety
Handout 3 provides a brief introduction to identifying and challenging the unhelpful thoughts that precede and maintain toilet anxiety.
HANDOUT 4: Challenging Toilet Anxiety Through Thinking Straight and Behaviour Exposure Work
Handout 4 provides a brief introduction to engaging in exposure work. That is, developing a plan to gradually re-introduce you to using public toilets. Exposure work is a key technique utilized to overcome phobias and situations that cause anxiety, such as using public toilets. Exposure work is most successful when initial anxiety management techniques (e.g., slow/relaxed breathing, identifying and challenging unhelpful thoughts) are well practiced. Another essential key to utilizing exposure techniques is taking time to practice and not trying to do something too overwhelming.
HANDOUT DISCLAIMER:
The handouts and their content are not intended or recommended as a substitute for medical/psychological advice, diagnosis or treatment. Always seek the advice of your own qualified health care professional regarding any medical or psychological questions/conditions.