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