There are several strategies you can use to manage or stop voices in your head:
1. Challenge the voices: Stand up to them and tell them they have no power over you. Ignore their commands or threats and be assertive[1].
2. Practice distraction techniques: Focus on activities like puzzles, listening to music, reading, watching TV, or doing household chores[2]. You can also try grounding exercises, such as listing things you can see, hear, touch, smell, and taste[1].
3. Use vocalization: Talk out loud, hum tunes, sing, or read aloud to keep the voices from flooding your thoughts[2].
4. Keep a journal: Write down when you hear voices, how they make you feel, and what triggers them. This can help you recognize patterns and build self-awareness[2].
5. Try mindfulness: Practice mindfulness techniques to focus on the present moment and separate yourself from the voices[3].
6. Communicate with the voices: Some people find it helpful to acknowledge the voices without agreeing or disagreeing with them. Use neutral phrases like "okay, sure" or "is that right?" and keep responses short[1].
7. Seek professional help: Cognitive Behavioral Therapy (CBT) can help you work through what the voices mean and how they affect you[2]. Medication may also be prescribed by a psychiatrist to reduce the frequency or intensity of the voices[3].
8. Join a support group: Connecting with others who have similar experiences can provide valuable coping strategies and emotional support[6].
Remember, if the voices become too strong, mean, or dangerous, it's important to seek immediate medical attention[2].
Citations:
[1]
https://www.mind.org.uk/information...ms/hearing-voices/coping-with-hearing-voices/
[2]
https://www.webmd.com/schizophrenia/schizophrenia-hearing-and-managing-voices
[3]
https://www.mind.org.uk/information...hearing-voices/treatments-for-hearing-voices/
[4]
https://www.healthline.com/health/mental-health/i-hear-voices-in-my-head
[5]
[6]
https://my.clevelandclinic.org/health/symptoms/23233-auditory-hallucinations
[7]
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Answer from Perplexity:
https://www.perplexity.ai/search/ho...5o61aKkHS4WAz3VkyIBtlw?utm_source=copy_output