Hearing voices can be a sign of stress, so do activities that relax you. [2] X Trustworthy Source Mind U. K. -based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source Sleep deprivation, isolation, dehydration or starvation, strong emotions, fever/illness, and drug use can also cause hallucinations. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Tell yourself “it’s just a symptom” or “just because it sounds/looks/feels real doesn’t mean it is. "
Sight: Try taking a photo of what you see. If it doesn’t show up in the photo, it’s not real. If you wear glasses, try taking them off and see if the hallucination looks “clear,” like when you’re wearing your glasses. Hearing: Try taking a recording of what you hear on your phone. If the voices are too loud, ask someone else to listen to the recording. Or play music: if the voices are still clear despite there being loud music, they’re a hallucination. Smell: Ask another person, “Do you smell that?” If they don’t, it’s probably a hallucination. Taste: Ask someone to try a bit of what you’re eating. If they don’t taste what you’re tasting, it’s likely a hallucination, and your food is fine. You can also notice if other people and animals are reacting to whatever you’re noticing. If nobody seems to notice it, it may not be real.
Try doing something that you enjoy, like working on a hobby, playing with a pet, watching a show, or playing a favorite game. Try using a different sense than the one the hallucination is engaging. For example, if you’re having visual hallucinations, then you could sing along to music. [4] X Research source Sometimes, blocking out the hallucination using the same sense might work. For example, if you’re having tactile hallucinations, a warm shower or cold compress might drown out those feelings.
Focus on the senses that are best connected to reality right now.
Which is more scary: an eldritch four-tailed abomination in your corner, or the four-tailed creature named Fluffy who listens to you talk about your troubles at work?
If you’re in private, you might want to talk back to them. Insult the voices right back, be sarcastic, and mock them. It won’t make them stop, but it may help you cope. If you’re in public, you can talk into a phone while talking to the mean voices, so that people don’t get confused. [5] X Research source
Go to a place that makes you feel safe. Use any comfort objects, like a favorite blanket or a book that you like to re-read. Turn on the lights. Play your favorite, most relaxing music. Spend time with people who help you feel safe.
If you have a pet, give your pet a treat every time you take your meds. You may forget when it’s time to take your meds, but your pet won’t.
Sleep changes Isolation Feeling annoyed more easily Wondering if it’s time to stop taking your meds
Spend time with loved ones. Try to exercise, even in small ways. Enjoy your hobbies. Try spending time with animals. Get advice on how to tackle the most stressful areas of your life. Spend less time on stressful news or social media sites. Cut out (or at least reduce exposure to) toxic people, places and habits.
“Sometimes I forget what to do when I hallucinate, because I’m so scared that I forget how to help myself. It would be helpful for you to gently remind me of the strategies I can use. " “There’s not much you can do when I hallucinate. But if you stay with me, and listen and validate my feelings, it really helps me feel better. " “Please don’t argue with my hallucinations. It doesn’t help me. What I really need is someone to listen to me and acknowledge my feelings, even if the hallucinations aren’t real. "
Don’t punish yourself if you have a bad day and aren’t able to take good care of yourself. Tomorrow is a new day. Just keep doing your best.
Marijuana might calm you down in the moment, but it makes symptoms worse and increases the risk of a relapse.
If you’ve been keeping a journal of symptoms, bring it along. If talking about your symptoms is hard, try writing down a list. If you’re nervous, try bringing along a support person to help you through it.
Take your meds according to the directions. Don’t take more than the prescribed dosage. Some medications have side effects. Talk to a doctor about any side effects you’re experiencing, and whether a different medication might be better. If you feel like you’re “cured,” it means the pills are doing their job. Don’t stop taking them without talking to a doctor.
