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How to Hold in Your Poop in Embarrassing Situations

Three Parts:Holding in your Poop with Physical TricksUsing Mental Tricks to Avoid PoopingUnderstanding the Risks of Holding in PoopCommunity Q&A

Okay, this is an embarrassing one. Maybe there’s a time that you need to hold in your poop. Who knows what it is? You’re somewhere you can’t escape to the bathroom. Or you’re too embarrassed to use it. What do you do? There are tips that will help you temporarily hold in your poop.

Part 1
Holding in your Poop with Physical Tricks

  1. 1
    Try standing up to keep in your poop (or, alternatively, lying down). The worst possible position to be in if you are trying to hold your poop is to squat. Sitting isn’t as good for holding your poop in as standing or lying down is, either.
    • The reason for this is because squatting has long been defined by researchers as the ideal position for defecation. That’s because it applies pressure on the abdomen, encouraging release of the stool.
    • Standing will remove some of the pressure from the abdomen. So will lying down.
    • Even just shifting your position a bit can also help you keep the poop where you want it to stay inside your body until you have a chance to get to a toilet. If you must sit, shift your position in the chair. Pressing your buttocks against a hard area - like a metal chair bottom - might help.
  2. 2
    Tense your butt cheeks as much as you can. Basically, what you are accomplishing here is to apply pressure on the upcoming poop to keep it inside the body. Yes, it's really the best way to do it!
    • Clenching your butt cheeks will tense your rectum, and, thus, it helps to keep the poop inside.
    • It’s harder to hold in poop if your muscles around your rectum are weak. If your nerves are damaged in that area, you might not even know a stool has come out. See a doctor in such cases. [1]
  3. 3
    Try to encourage a bowel movement several hours before your event, and then stop eating. Basically you want to poop before you end up at the place where it will be hard to poop. It’s a good idea to do this to activate the bowels so you empty them. Think ahead![2]
    • For example, many long-distance runners face this issue. They feel like they have to poop during the race. Another way to avoid this embarrassing problem is to simply avoid foods high in fiber before the race or event because that causes the need to poop.
    • Gas-producing foods like beans, bran, fruit and salad could also cause the need to have a bowel movement. Try to avoid eating any food within two hours of the event, though, or you will have another bowel movement.
  4. 4
    Try not to drink coffee. There are some studies that have linked coffee drinking to having to poop. Although this is by no means definitively proven, if you drink coffee while trying to hold in poop you will probably have to pee too.[3]
    • It will be harder to hold in poop if you’ve had no previous defecation that day. One study found that coffee provoked pooping more so in people who hadn’t already pooped.
    • The study also found that the effect was more pronounced in the morning.

Part 2
Using Mental Tricks to Avoid Pooping

  1. 1
    Don't overthink it. You have to be cool. If you're thinking about your bowel movements all the time, then it's just going to make it harder. Relax, and try to think about something else.
    • Stay still! Although standing up will help, if you start making abrupt movements or doing something that requires exertion (such as running), it’s going to be a lot tougher.
    • Above all, keep your dignity and stay calm. Make sure not to panic or hold your hand against your behind. It's all about applying mental will to the situation.
  2. 2
    Distract yourself mentally so you’re not focusing on the poop so much. Come up with distracting thoughts like a kitten loving and cuddling you. Nothing funny or you may have a real accident in your pants.
    • Find a phrase, and repeat it over and over again in your mind to focus your mind on something else. Another way to distract yourself is by striking up a conversation with someone.
    • Watch TV, read a book, or listen to music. Do anything to move your mind on to other thoughts for the time being. A mental task that requires concentration is best, such as playing a word game or writing down a to-do list.[4]
  3. 3
    Get over the embarrassment, and just do it. If there’s a bathroom nearby, and you’re just too embarrassed to use it at that moment (say, if you’re on a date), shake it off!
    • Pooping is a natural part of life, and everyone does it.
    • You might feel better about it if you camouflage the smell. Spray a little perfume in the air of the bathroom after pooping, for example. Be prepared. Carry a mini air freshener with you.[5]

Part 3
Understanding the Risks of Holding in Poop

  1. 1
    Recognize the dangers of holding in your poop. There’s a lot of research on this. It’s really not a good idea to hold in your poop, especially repeatedly and for a very long time.[6]
    • There was a case of a teenager from England who died after not pooping for eight weeks. Pooping is really just the practice of emptying your bowels. It’s essential for good health! If you don’t poop, your body will recirculate fecal water throughout the body. That’s pretty gross when you think about it.
    • If you want to poop but can’t, you should see a doctor. You could also try a stool softener or fiber pills. Then, again, that’s different from wanting to temporarily hold in your poop to avoid simple momentary embarrassment. [7]
    • Although experts say holding your poop briefly until you can find a socially acceptable time to do it is unlikely to cause you serious problems, they have found that people who do so regularly because of their profession might end up with issues like constipation (say teachers or truck drivers).[8]
  2. 2
    See a doctor if you have a bowel control problem. This is defined as you accidentally passing a stool from your rectum. If you can’t make it to the bathroom on time repeatedly, see a doctor.
    • Stool is the term used for solid waste that is passed as a bowel movement, more commonly called poop. [9]
    • Bowel control problems are fairly common, affecting about 18 million adults in the United States. They are more common in older people, but anyone can get them. Difficult childbirth, poor overall health, and disease or injury can be causes.
  3. 3
    Understand how people poop. People use a muscle called the puborectalis muscle to poop. This muscle is basically a sling for your rectum.
    • When you sit down on a toilet, the hold on your rectum is partially loosened. If you were to squat, the hold would be completely relaxed, making it easier to poop.
    • Poop is a combination of fiber, bacteria, other cells, and mucus. Soluble fibers like beans and nuts become part of your poop. Some foods are harder to digest, like corn or oat bran. [10]

Community Q&A

Add New Question
  • Question
    What can I do if I need to use the toilet and my teacher won't let me?
    wikiHow Contributor
    Community Answer
    If it's an emergency, just go. You can explain the situation to another teacher or authority at the school. You have the right to use the bathroom when you need to.
  • Question
    I have been holding in my poop for at least 7 days because of a dare, and my stomach is beginning to swell. I'm supposed to hold it in for a month. Help!
    wikiHow Contributor
    Community Answer
    You're going to get very sick. Quit the dare, it's not worth it. Poop is toxic, that's why your body excretes it. If you keep it in your body, you're poisoning yourself.
  • Question
    What if I have to poop, but I don't want other people to hear me?
    wikiHow Contributor
    Community Answer
    Run the water while you do it, or put a bit of tissue in the toilet before you poop so that it doesn't splash.
  • Question
    How do I hold in poop when I can't hold it any longer?
    wikiHow Contributor
    Community Answer
    If you cannot hold it any longer, you must go to the bathroom. Try to distract yourself a bit longer until you can use a restroom. Count numbers in your head, start talking to people nearby or hum a song to distract your mind.
  • Question
    What if I need to use the bathroom, but people block me from going in?
    wikiHow Contributor
    Community Answer
    Just say "excuse me" -- they should let you pass. In an emergency, just say "I'm gonna hurl!" and they'll move out of your way fast.
  • Question
    I have pin worms, and I am afraid to poop. I don't want to see worms in my poop. What do I do?
    wikiHow Contributor
    Community Answer
    Just poop! Get rid of them by pooping them out. And for goodness' sake, don't look!
  • Question
    What happens if I poop my pants?
    wikiHow Contributor
    Community Answer
    If you can, make a smooth exit and get to a place where you can get a change of clothes. If you can't leave, put your hands together and pray you make it out of the situation without anyone noticing.
  • Question
    What if I am in a car with someone on a long road trip and badly need to poop?
    wikiHow Contributor
    Community Answer
    Just tell the person driving that you need to use the bathroom and ask if they could please stop somewhere. They'll understand.
  • Question
    What if I need to poop in the middle of nowhere?
    wikiHow Contributor
    Community Answer
    If you are near a forest, stop your car, and go behind a tree. Be sure to dig a hole and cover it up when you are done. Try not to disturb wildlife, and watch out for poisonous plants.
  • Question
    What do I do if I'm on the school bus, and I'm the last stop? My parents wouldn't approve of going to a friend's house at the last minute (even of it's an emergency), and my ride is about 45 minutes long.
    Top Answerer
    If it's an emergency, you have to go. No matter what anybody else says. It may be cumbersome, but if you have to go, well, you have to go. Take care of this first, then deal with the consequences.
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    • When you get to the toilet, place a layer of toilet paper inside the bowl. It makes the landing much quieter, and it does not get toilet water on your bottom.
    • Do not practice this for long periods; it can lead to serious health problems!
    • Bring old magazines, Kleenex, or a small roll of toilet paper in your ruck sack, backpack, or bag so you can use it as a substitute for toilet paper if there is none available.
    • If you absolutely have to go, flush as soon as possible. The longer you take to flush the toilet, the more the bathroom will smell like poop.
    • Try to find the most private bathroom as possible: at a house, make an excuse to go upstairs ("I want to brush my teeth" or "I just want to grab something from upstairs").
    • If you feel like you have to pass gas, hold that in because it may actually be the poop.
    • Use wet wipes instead of tissue. Wipes are more moist than tissue and can collect the excess stool better. Plus, you feel cleaner and more comfortable using wipes.
    • Carry a bottle of air freshener with you.
    • If going on long road trips or similar, consider purchasing a portable toilet for the trunk in case of emergencies.


    • Practicing this too frequently can cause colon problems and bloating. It can be very dangerous to your health to hold in poop.

    Article Info

    Categories: Discreet Bodily Etiquette | Defecation (Bowel Movements)

    In other languages:

    Español: aguantar las ganas de defecar en situaciones incómodas, Português: Controlar a Vontade de Defecar em Situações Constrangedoras, Italiano: Trattenere la Cacca in Situazioni Imbarazzanti, Русский: сдержаться, если хочешь по большому в неловкой ситуации, Deutsch: In peinlichen Situationen dein großes Geschäft zurückhalten, Français: contrôler l'envie de déféquer dans des situations inconfortables, Bahasa Indonesia: Menahan Buang Air Besar dalam Situasi yang Memalukan, Nederlands: Je poep ophouden in ongemakkelijke situaties, العربية: حبس البراز في المواقف المحرجة, Tiếng Việt: Nhịn đại tiện trong tình huống khó xử, 中文: 在处境尴尬时忍住便意, ไทย: อั้นอุจจาระในสถานการณ์คับขัน, 한국어: 창피한 상황일 때 대변 참는 방법

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