Coping Strategies for Voice Hearing

[sscott]

I have to cope with hearing voices as a result of my schizophrenia. Over the years, I have tried many approaches to managing them. I found one method that works brilliantly, and that is to write down exactly quote unquote what they say. This enables you to discredit them and maintain the higher moral ground. Many of my voices have names, human names. So when I am writing down what they are saying, I write down who was saying it. I have made several infographics about coping with auditory verbal hallucinations, that can be found at http://hearingvoices.info. Also, if you write down what they say, you can make a recording and put it on YouTube to help other people.

 

[sscott]

The coping strategies infographics / posters at The Hearing Voices Database Of Verbal Auditory Hallucinations are free to download and duplicate. Go directly to Schizophrenia Hearing Voices Infographics

 

[Kerome]

How is a database a coping strategy? It seems a bit of a random addition to the thread...

 

[sscott]

Yes sorry. I was in the process of updating the website, that is now called "Schizophrenia Voices Info". The database stuff is now deprecated and the link was erroneous.

 

[sscott]

SORRY ** The above link was named incorrectly. Below is what it should have read:

The coping strategies infographics / posters at Schizophrenia Voices Information are free to download and duplicate. Go directly to Schizophrenia Hearing Voices Infographics

 

[Gracey]

I feel good laying in bed at home sometimes. Just relaxing. It makes me feel better.

 

[Judy31]

Hearing disturbing screams

I have recently been hearing screams in my head. Very loud and very real. I suffer from depression but not bipolar or schizophrenia. I have gone through some recent stress but the screaming is making me very aggressive . I have no intentions of harming anyone. I can't imagine living with these voices like you all say you do. What do I do. Distraction is difficult.

 

[Positivelypositive]

I find it helpful too to actively think silently in (positive) sentences rather than letting ideas or voices come to me as images or implied concepts. I'm not sure if that's an issue for other people. Fully fleshing out thoughts and organizing them into journal entries has done a lot more for me than I expected. Fish Oil seems to help quell erratic thinking patterns for me as well.

 

[Miller77]

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

Very good grounded advice displayed here

 

[Miller77]

Please don't shout at them, i don't think it works.

I say to them, What you know about parrots! or Is sand passive, just subvocalize something random, as they are trying to get you to act out, do everything opposite to them, if you get welfare, say thanks for the money, talk about Donald Trump or God or something nonsensical, if they attack you while your on the loo, insult them, regard them as pedos they hate this!!

 

[Cat]

When the voice is at a relatively low level I find that studying (focusing intensely on something) actually shuts him up. Being engaged in mindful conversation with another person also kills him. Other than that I have yet to find that any other technique works. And I've tried just about everything. Ive tried meditation and yoga (both of which makes the voice ten times worse), singing in my head, exercise, relaxation techniques, reasoning with him, listening and trying to cooperate with his apparent good suggestions while ignoring the rest, identifying themes to get more insight into why the voice might be saying certain things, counting, chores, petting my dog, walking, etc but none of those have worked

 

[sscott]

When the voice is at a relatively low level I find that studying (focusing intensely on something) actually shuts him up. Being engaged in mindful conversation with another person also kills him. Other than that I have yet to find that any other technique works. And I've tried just about everything. Ive tried meditation and yoga (both of which makes the voice ten times worse), singing in my head, exercise, relaxation techniques, reasoning with him, listening and trying to cooperate with his apparent good suggestions while ignoring the rest, identifying themes to get more insight into why the voice might be saying certain things, counting, chores, petting my dog, walking, etc but none of those have worked

Try writing or recording "1st person transcripts". They are quote unquote records of the dialogue between you and your voices. I write them, but you could record them on your phone by saying "they said" as you record their part. These transcripts change what the voices say, and can soon stop them if you keep it up.

 

[Cat]

Try writing or recording "1st person transcripts". They are quote unquote records of the dialogue between you and your voices. I write them, but you could record them on your phone by saying "they said" as you record their part. These transcripts change what the voices say, and can soon stop them if you keep it up.

Thank you for your suggestion. I write down the sayings of the voice on a regular basis, but this does not in any way seem to change what he is saying. Of late his sayings are incredibly repetitive (and hostile/judgmental). I will hear the same phrases or sentences more than 50 times per day. "Shut the fuck up", "what the fuck is wrong with you", "are you fucking retarded" etc seem to be the most common ones, along with "fucking right" (if I have a negative or critical thought about myself), and "that is for fucking sure". I have written down these statements on many many occasions. That does not make them less likely to occur however.

 

[sallimae76]

My male voice says "I can't believe it" "burn" "I'm mad" and "I'm an ape" continuously, from the time I wake up until I go to sleep. I am so discouraged. I want him to go away. I think it's a demon, or Satan because I am a virgin in my 40's.

 

[sscott]

You might like to try looking at this : Scott: Twitter: Scott James Stewart (@VoicesDatabase) | Twitter that has an explanation of m1str person transcripts, that cumulatively work very well for me. If you are completely desperate and really in need, you can try playing this Play to the demon or some of these Good luck

 

[sallimae76]

My voices are not internal, they are external. It is definitely and evil spirit. If I had a significant other, that person would hear the voices too during the quiet times, when I'm about to go to sleep. Does anyone else here believe that their voices are a result of an evil spirit, demon, or Satan? I have attempted to reach out to an exorcist, but he did not return my call.

 

[DiAnna]

I don't think I am schizophrenic. I just hear strange voices that sound like real people.

I agree,

I don't think I am schizophrenic. I just hear strange voices that sound like real people.

 

[sallimae76]

When the voice is at a relatively low level I find that studying (focusing intensely on something) actually shuts him up. Being engaged in mindful conversation with another person also kills him. Other than that I have yet to find that any other technique works. And I've tried just about everything. Ive tried meditation and yoga (both of which makes the voice ten times worse), singing in my head, exercise, relaxation techniques, reasoning with him, listening and trying to cooperate with his apparent good suggestions while ignoring the rest, identifying themes to get more insight into why the voice might be saying certain things, counting, chores, petting my dog, walking, etc but none of those have worked

Cat,

Please know that my heart goes out to you. I am in the same boat as you. I am sane, and function well, go to work, but I hear these voices. They are external and the only saving grace is that I can sleep over it. Why we are chosen to go through this is a great mystery.

 

[natalie]

Here are a few techniques, and solving t echiques for voices; first and foremost is medication, I am on medication, though I don't have voices in the forms of which are being described, not of evil sort any way, also I listen to music, and I knit combined.

Furthermore, I do volunteering I am on call for volunteering and where where possible, music while I function for helping others.

It's vital that one sees the GP, or contact crisis team, to be assessed for the voices, and point you and or your partner if you have one, in the right direction.

 

[Cat]

Cat,

Please know that my heart goes out to you. I am in the same boat as you. I am sane, and function well, go to work, but I hear these voices. They are external and the only saving grace is that I can sleep over it. Why we are chosen to go through this is a great mystery.

Very interesting. Mine are definitely internally generated. I think different people hear voices for different reasons. In my case I don't feel chosen or like there is any particular meaning to the phenomenon. However, that doesn't mean I can't make the best out of the situation. So, given that I think my voices represent aspects of my subconscious, I use them to explore what's in my mind deep down in that place that people are generally not aware of. The disturbing discovery I have made is that I have a large amount of very dark material buried there. I can be rather dark on the inside. Ive also realized I'm rather insecure and will judge myself very harshly and abuse myself in a number of unflattering ways if I perceive anything less than perfection in myself. I am about to start exploring these things with my therapist to see if there is a way to change how I feel about myself deep down, so that I can change the contents of the voice to something more positive. Have you any ideas what your voices are about? Any ideas why you are chosen? Sending you a big hug, Cat.