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    Thread: Coping Strategies for Voice Hearing

    1. #1
      Eigau
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      Default Coping Strategies for Voice Hearing

      Hi there, these are some helpful techniques that I think may of help to others. This may be of use to low to mid level intensities. But if you find that you are not coping, even though you may be trying these suggestions, it is important to seek help from a medical professional:

      Focussing Techniques
      Identify your voices, number, gender, age etc
      Reason with your voices
      Listen for positive voices
      Schedule time for the voices
      Let a trusted person interview your voices
      Write down what the voices say

      Positive Emotional Techniques
      Listen to upbeat music
      Make a list of blessings
      Get friends to write positive things about you
      Make a list of your assets and strengths
      Read positive scriptures
      Read jokes online
      Say positive affirmations
      Record in your voice positive things about you
      Watch comedy tv/movies

      Look After Yourself
      Do something nice for yourself each day
      Eat healthy
      Exercise regularly
      Keep to a daily routine
      Plan your day
      Set realistic goals
      See that life has grey areas too

      Emotional Focusing
      Talk to a mature person
      List emotional triggers
      List a plan b for emotional triggers
      Paint/draw/scribble emotions
      Keep a mood diary
      Write poetry

      Coping Techniques
      Keep free from illicit drugs
      Singing
      Games
      Support Groups
      Good friends
      Comedy
      Identify most likely times you hear voices
      Keep a diary
      Cooking
      Chores
      Exercise
      Music
      Massage
      Prayer
      Sleep
      Talk to a mature person

      Unhelpful Things
      Self-medicating/ taking yourself off meds
      Being told not to talk about voices
      Not talking about your voices [bottling up]
      Disturbing dreams
      Lack of sleep
      Being told it’s your imagination
      Negative thinking
      Isolation

      Relaxation Techniques
      Acknowledging fear, worry and stress and letting go
      Slow deep breathing
      Dancing/walking
      Listen to relaxing music
      Massage
      Exercise

      Crisis Techniques
      Tell a mature person
      Plan in advance for emotional triggers
      Cry
      Have a safe place
      Get rid of possible self-harm implements
      Have PRN meds
      Remind yourself that it will pass
      Shout into a pillow
      Identify the trigger and write it down

      Comforting Techniques
      Change bedding
      Eat favorite food
      Hot bath
      Hot drink
      Hug someone
      Music
      Prayer
      Illuminate dark rooms
      Sing
      Soak feet
      Comfort a pet
      Incense
      Write in a diary

      General Ideas
      Don’t expect perfection from yourself
      List assets and strengths
      Positive affirmations
      Self-forgiveness
      Voice dialogue
      Listening to two separate sound sources in each ear, one music the other a book

      Distraction Techniques
      Movies
      Chores
      Games
      Exercise
      Gardening
      Music
      Paint/draw/scribble emotions
      Shopping
      Sports
      Phone a friend
      Visit a friend
      Walk by the sea
      Bathing
      Write

      Source: www.hearing-voices.org; www.hearingvoicesnetwork.com; Intervoice: The International Hearing Voices Network
      Last edited by Eigau; 03-03-16 at 17:02. Reason: added

    2. #2
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      Hi,
      For the suggested Coping Strategies:
      Focussing Techniques
      Identify your voices, number, gender, age etc
      Reason with your voices
      Listen for positive voices
      Schedule time for the voices
      Let a trusted person interview your voices
      Write down what the voices say

      From my personal experience with dealing with the "Voices" that infect me ... I don't think this is a good strategy to cope and deal with the "Voices" ... Instead I would recommend the following:
      1. It is almost impossible to identify and distinguish to such an extent each "Voice" ... one will have to just sit around wrapped up within his/her own head ...
      2. A better approach would be to get more "Insight" into the "Voices" and a Clear Perspective such as the one from my Thread here -- http://www.mentalhealthforum.net/forum/thread80026.html
      3. Develop the skill to get on with normal life and live life to the fullest with having the "Voices" being a "pre-occupation" ... transition the "Voices" from being a "Bother and pre-occupation" to just a "Distraction".
      4. Develop the great coping technique of being able to dismiss all that the "Voices" are screaming at you as ULTIMATELY being all just "Auditory Hallucinations" and IGNORING it all.
      Cheerio !!
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    3. #3
      Active Member bootoblue's Avatar
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      Please don't shout at them, i don't think it works.
      Last edited by bootoblue; 15-03-14 at 23:37.
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    4. #4
      Active Member bootoblue's Avatar
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      Distraction Techniques

      Singing out loud.
      Humming
      Listening to music.
      Last edited by piglet; 16-03-14 at 00:13. Reason: Forun guidelines - No specifics to self harm please.
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    5. #5
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      Quote Originally Posted by bootoblue View Post
      Please don't shout at them, it does'nt work.
      Hi boottoblue,
      You're absolutely right !! "Shouting" at the "Voices" will not work at all .. you will only be driving yourself mad and come off as a fool blabbering away ... the best strategy ultimately is to "Develop the insight" and IGNORE them !!...
      Cheerio !!
      Last edited by wellness; 15-03-14 at 23:42. Reason: typo ...
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      I think Listening to Music is best !!

      Cheerio !!
      Last edited by piglet; 16-03-14 at 00:16. Reason: Moderation
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      Senior Member Gajolene's Avatar
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      Music and video games works best for JS as well, for the upsetting voices he uses an online radio station to sleep Meditation Radio Stations he prefers the nirvana station linked there at night for sleeping, The unfortunate part is he still believes the voices are real and will not accept that they are not. He does shout at the voices out in the yard and sometimes in public if he is off his meds and manically paranoid and hearing his voices at the same time. It is embarrassing for me and scary for other strangers who hear him. He hasn't done that since last summer however.
      Last edited by piglet; 16-03-14 at 00:15. Reason: Moderation
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    8. #8
      Active Member bootoblue's Avatar
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      Initially some of these approaches work but I find are short lived.

      Anyone has ways to help with visual hallucinations? I keep seeing a gang of lads, I see them seriously hurting me, they have it in for me?
      Last edited by messymoo; 18-03-14 at 14:26. Reason: Moderated to Forum Guidelines
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      Senior Member Kerome's Avatar
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      I've found singing to be very effective, sometimes I've even gotten voices to sing along and some have disappeared after singing with me as well. I found songs made for singing, like Christmas Carols, to work much better than trying to sing a pop song.

      The other thing that I've found useful lately is listening to binaural beats on YouTube, especially the "golden frequency". It's almost like that realigns my ears and banishes stuff that shouldn't be there, like tinnitus or voice like impulses, to a different space.
      One does not become enlightened by imagining figures of light, but by making the darkness conscious.
      - Carl Gustav Jung
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      HI, it's Natalie Berg here,


      I have suffered with hearing voices for as long as I can remember; they were at their worst in my earlier years only not so much nowadays. I tend to find, that regular frequent dance workouts, and also listening to music in which listening to music through my personal cd player is theraputic for me, and also very effective. For relaxation techniques and i thought I just read something, I do have the odd back massage done here and there, to help sooth any tensions out of me, and I'll like to cross stitch design work with my walkman on. When they happen, boy - they are very loud, muffled, not too clear, I have been going through stress as of late, so that's probably the reason how and why, and also, if I'm very tired. They are singular voice - not a group of them, not all jumbled up. I don't carry out instructions, from the voices, in fact, whe the voice should occur, on goes the walkman, when I'm able to do so, I'll either will knit, to destress, thoroughly or, I'll go straight into a hard and faster dance workout when I am able to do so. The voices don't happen as much these years, everything is all stablised and under control.


      These are basically my coping stratagies for managing maitaining, and counteracting at times the heard voice I might suffer with. I'm absolutely fine, hearing voices wise (my time) presently. No hearing voices problems at all. As I say, if I get very tired, or if I'm very stressed out, then the heard voice does flare up.



      Natalie Berg.
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