You may not want to explore the story behind your voices in depth. But there are still things you could do to help you feel more in control. Here are some suggestions:
- Ignore the voices, block them out or distract yourself. You could try listening to music on headphones, exercising, cooking or knitting.You might have to try a few different distractions to find what works for you.
- Give them times when you agree to talk to them and times when you will not.
- Tell them that you would like to wait before you do what they say.
- Stand up to them. Tell them they have no power over you and try to ignore their commands and threats.
- Try to ignore the voices you don't like and focus on the ones you find easier to listen to.
- Try and 'ground' yourself in what is around you by focusing on doing something simple like watering a plant or washing up. Our information on mindfulness has more information on this technique.
We would write letters to my voice to ask what it was they wanted from me and how I didn't like what they were doing to me anymore.
Talk to other people who hear voices
A safe space to talk to other people who hear voices can help you to feel heard and understood.
Peer support groups for people who hear voices can:
- help you feel less alone - you may be relieved to hear that other people have similar experiences
- help you talk about hearing voices in a safe, non judgmental place
- help you gain new perspectives and insight into your voices
- allow you to help others too
- help you feel accepted and listened to
- be great for your self esteem
- encourage you to make your own choices and decisions about how you want to deal with your voices
The Hearing Voices Network has over 180 groups across the UK. Your local Mind may also run voices groups. See our pages on peer support for more information.