The Women's Confidence at Work Incontinence Checklist

If you’ve ever planned your whole day around toilet locations, avoided light-coloured trousers, or sat through a meeting praying you don’t sneeze… you’re not being dramatic. You’re being practical.

Bladder leakage is common, especially for women, but it’s still treated like a secret. In the UK, around 1 in 3 women (34%) are living with urinary incontinence.

And it’s not “just older women”, either: after pregnancy, roughly 1 in 3 women experience urinary incontinence at 3 months postpartum.

A few stats to help you feel less alone (and more in control)

· In a UK poll of women experiencing bladder leakage, 72% said their mental health/emotional wellbeing has suffered.

· 36% said they won’t leave the house without knowing where the toilets are.

· Work matters here: a large Finnish cohort study found urinary incontinence is associated with higher odds of poor work ability, especially for urgency and mixed incontinence (e.g., urgency UI had OR 3.34 for poor work ability).

· Many women still don’t seek support: one study found only 31% had consulted a doctor about their symptoms, and another found 60% hadn’t contacted their doctor.

This article is your confidence plan for work, whether you sit all day, stand all day, or do those “how is it only 11:14?!” long days.

Step 1: Know your “work pattern” (it changes what you need)

Most workplace leaks fit into one of these:

1) Stress incontinence (movement leaks): cough, laugh, lift, stairs, rushing, exercising.
2) Urgency/overactive bladder (got-to-go-now): sudden urge and not enough time.
3) Mixed: a bit of both.

Hormonal changes can play a role too. Menopause is commonly associated with urinary symptoms, and research reviews show prevalence can be substantial in post-menopausal groups.

Why this matters: your “confidence setup” at work depends on whether your risk is movement, delay, or both.

Step 2: Build your “Confidence Kit” (simple, discreet, repeatable)

For many women, the most confidence comes from pairing:

· Incontinence pants for women (washable protective underwear that stays put and looks/feels like underwear)

· Ladies washable incontinence pads (extra boost on heavier days, or during long shifts)

A “mix and match” approach is common, using washables day-to-day, then adding extra protection when needed.

Your work-bag essentials (the “I’ve got this” kit)

· 1 spare pad (or 2 for long days)

· 1 spare pair of underwear (or spare incontinence pants)

· Small pack of fragrance-free wipes or a damp flannel in a zip bag

· A discreet “wet bag” (zip pouch) for used washable pads/underwear

· Spare tights/socks (tiny, but a lifesaver)

· Mini hand sanitiser

· Optional: travel barrier cream (for sensitive skin)

The Confidence at Work Checklist

A) Before you leave the house (2-minute setup)

☐ Go to the toilet right before you head out (even if you “don’t really need to”)

☐ Choose your protection level:

Light: pants alone may be enough

Moderate/long day: add a washable pad for backup

☐ Pick an outfit that reduces stress:

Darker bottoms if you’re feeling anxious (many women avoid light colours for this reason)

Slightly looser trousers/skirts can feel less “noticeable”

☐ If lifting/rushing triggers leaks, plan one “slow minute” (keys, coat, bag - no sprinting)

B) Sitting jobs (desk work, driving, meetings, back-to-back calls)

Your “Sitting Safe” routine

☐ Bathroom buffer: aim for a toilet break before long meetings, and between back-to-back calls

☐ Seat strategy: if possible, sit near an aisle/door in meetings (quiet confidence boost)

☐ Hydration, not restriction: sipping steadily is usually better than drinking nothing then chugging later (which can irritate the bladder for some people)

☐ Caffeine check: if urgency is your issue, trial reducing coffee/energy drinks on high-stakes days

☐ Emergency reset: if anxiety spikes, do one slow breath and remind yourself: you’ve planned for this

Work reality: urinary incontinence is linked with higher odds of poor work ability, so planning your environment isn’t “extra”, it’s smart.

C) Standing jobs (retail, healthcare, teaching, hair & beauty, events, warehouse)

Standing work often adds movement and limited toilet access, which can worsen confidence fast.

Your “On Your Feet” routine

☐ Wear protection that stays in place (this is where well-fitting incontinence pants for women can feel more secure than a pad alone)

☐ If lifting is a trigger, practise the “brace before you lift” habit (many women report fear of lifting heavy items)

☐ Put your kit somewhere easy (locker / zipped pouch in your bag / staff room drawer)

☐ Plan one “change window” in your shift (even if you don’t use it)

Why it matters: in a workplace productivity study of employed women, more severe symptoms predicted greater work productivity impairment, and many still weren’t accessing treatment.

D) Long days (shifts, travel, site visits, conferences, double appointments)

This is where confidence usually breaks. Not because protection fails, but because access and timing fails.

Your “Long Day” routine

☐ Map toilets early (a third of women say they won’t leave the house without knowing)

☐ Pack double what you think you’ll need

☐ Choose layers you can change quickly (no complicated bodysuits on 10-hour days)

☐ Add a washable pad to your pants if:

you can’t predict breaks

you’re travelling

you’re on your feet all day

☐ If you’re in constant meetings: ask for 2-minute gaps between sessions (it’s a reasonable adjustment in practice for many conditions)

Step 3: Washables done right (so they stay discreet and fresh)

Washables can be a brilliant work solution because they’re predictable and reusable:

· One source notes a pack of seven washable pants can be used up to 250 times per pair (about two years), and they should be washed before first use; avoid bleach/fabric softener and ensure fully dry before wearing.

· Sustainability angle: the UK is estimated to throw away around 3 billion adult incontinence products annually.

Step 4: If work is part of the problem, involve work (you don’t have to overshare)

If your symptoms are affecting your day, consider a simple conversation with your manager/HR.

You can say:

“I’m managing a bladder health condition and may need slightly more flexible toilet breaks / a consistent break window. I’m confident in my work, this just helps me perform at my best.”

In the UK, employers have duties around reasonable adjustments for disability-related needs. ACAS explains what reasonable adjustments are and when employers must make them, and Bladder & Bowel Community discusses continence and discrimination.

When to get medical support (even if your products are working)

Products help you cope, but you also deserve support and treatment options.

Consider speaking to your GP/continence service if:

· symptoms are new or worsening

· you’re leaking most days

· urgency is interrupting work

· you’re avoiding activities you used to enjoy (very common)

And if you’re postpartum, pelvic health is increasingly being prioritised in the UK, including plans for earlier assessment and support.

Day to day confidence

You don’t need to be fearless. You need a system.

Protection (pants/pads) + plan (toilets/breaks) + backup (kit) = confidence.

If you want discreet day-to-day options, P&S Healthcare’s incontinence pants for women and ladies washable incontinence pads are designed to help you get through meetings, commutes, and long shifts with less second-guessing.

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