A Guide To Hearing Voices

a guide to hearing voices

(Note: this information was given to me by my therapist and is not my original writing. The information provided in this post comes from the UK based mental health charity known as Mind, and is paraphrased by me.)

What are voices?

A hallucination is a perception you may have that is not shared by those around you. Hearing voices is a type of auditory hallucination where you hear voices when no one is present, or that other people cannot hear. Some examples of voices you may hear include:

Hearing your name called when no one is around.

Hearing things as you fall asleep.

Feel as though you can hear other people’s thoughts.

Threatening voices that tell you to do dangerous things.

Friendly voices that encourage or support you.

Multiple voices arguing or talking with one another.

There are many reasons why you might hear voices. Some reasons include lack of sleep, hunger, physical illness, being under the influence of drugs, grief, abuse/bullying, physical illness, trauma, spiritual experiences, or mental health problems such as psychosis.

How can I help myself cope?

Understanding your voices and how they relate to your past may help you feel more in control, recognize when voices cause problems, stand up to your voice, or develop a better relationship with your voices so they don’t interfere with your life.

Some questions to help you think about how your voices relate to you are:

What was happening when I first heard voices?

Where was I and how was I feeling?

What did the voice say?

What did they sound like?

Do they represent a person or a problem?

Are there any patterns to the voices?

What do the voices want me to do?

What do I want to do?

It may be helpful to keep a diary and record when you hear voices or what they say. This can help you identify patterns and understand how they affect you over a period of time.

Here are some suggestions to help you feel more in control of your voices:

Ignore them, block them out, or distract yourself.

Give them times when you agree to talk to them and times when you won’t.

Tell them to wait.

Stand up to them, ignore their commands and threats. They have no power over you.

Try to ignore the voices you don’t like, and focus on the ones you find easier to listen to.

Use grounding techniques, like taking note of the things you see, hear, smell, etc.

The recovery approach

This helps reframe the way we see recovery. The main principles of the recovery approach are:

Live the best life you can have the you can with your experiences and the consequences they’ve had.

Focusing on what you can do, not what you can’t.

Making your own choices and being your own person.

Seeing recovery as a journey, not a destination.

Seeing setbacks as ways of learning more about yourself.

Maintaining hope.

How other people can help

If someone you care about hears voices, you might find it hard to understand what they are experiencing. But there are many things you can do to help support them.

Accept that their experiences of voices are real, even if you don’t understand it.

Try not to make judgements about what hearing voices means for them.

Learn their triggers.

Remember that they are still the same person you’ve always known. Hearing voices doesn’t change who they are.

Ask them what would help, and avoid making assumptions.

Reassure them that they are not alone. There are lots of reasons why people hear voices.

Encourage them to talk about their experience. To you, to a doctor, or to a support group.

Learn more about the experience of hearing voices and fight the stigma.

Help them seek treatment and support, if they want it.

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