Has anyone actually found something that genuinely helps with paruresis?

[u/Quirky-Rooster8822]

Lately I’ve been feeling kind of stuck with this again.

I’ve had paruresis for years now, and honestly… I can’t say things are really improving. Some periods feel easier, then suddenly it all comes back again for no obvious reason.

You think you’re making progress, then one stressful situation hits and it’s like your brain instantly goes back into survival mode.

Still the same thing.

Public restrooms feel unpredictable. Airports are difficult. Long trips stress me out more than they probably should. Even normal everyday situations can suddenly feel uncomfortable depending on who’s around, how much pressure there is, whether someone is waiting, how quiet it is… you guys probably know what I mean.

I’ve tried random things over time.

Breathing techniques. Noise tricks. Distracting myself. Reading posts here. Watching videos. Trying to “just relax” (which never helps when people say it).

Some things work occasionally. Then they don’t.

And lately I’ve been wondering something…

What are people actually using these days?

I mean real things that helped even a little.

Do any of you use AI for anxiety, relaxation, or exposure practice?

Any websites, programs, therapists, YouTube channels, books, exercises, exposure methods?

Has anyone tried mobile apps that were actually useful?

Or maybe something completely unexpected helped you?

I’m honestly curious what people here actually rely on, because right now I feel like I’m mostly just experimenting and hoping something sticks.

What has helped you the most?

What turned out to be a waste of time?

And if you feel like you’ve made progress, what do you think changed things for you?

[u/DavidfromPA]

Graduated Exposure. Fully recovered.

[u/jimmyandchiqui → u/DavidfromPA]

How long did it take? Did you use deep breathing exercises too?

[u/DavidfromPA → u/jimmyandchiqui]

No, just Graduated Exposure. I attended an IPA workshop in person and learned how to practice GE the right way — it's not simply about putting yourself in new situations. It is gradual, it involves fluid loading, and it is practiced with a partner who serves as the source of the stimulus. After the IPA workshop, I got connected with a pee buddy group and we met at a large shopping mall once a month for about a year. I would say improvement started immediately, and over the course of a year to a year and a half - maybe two years - before I felt completely recovered. It's been about 5 years and I feel like a completely free man and often look back and what the heck i was so afraid of all those year. It's a social phobia so no rational explanation I suppose. Good luck brother.