Post by Admin on Dec 28, 2022 22:26:42 GMT
STRATEGIES FOR COPING WITH DISTRESSING VOICES
www.rw.org.au/strategies-coping-distressing-voices/
We know living with distressing voices can be difficult, and its important to explore ways of coping that work for you. Below we’ve listed possible strategies that have helped some people live meaningful lives with their experiences.
FOCUSING TECHNIQUES
Accepting that voices are not ‘the’ problem, they are a consequence of a problem. Your job is to find out more
Identify your voices— number, gender, age and so on
Learn about boundaries to apply to people and your voices (i.e., make a deal with your voices, “be quiet now and I’ll listen later”)
Listen out for positive voices too—they can be allies
Schedule a time to listen to the voices and ask them to leave you alone until that time
Tell negative voices that you will only talk with them if they are respectful towards you
Voice dialogue— let a trusted family member, friend or mental health worker talk directly to your voices
Work through Ron Colman & Mike Smith’s “Working with Voices II” work book with a trusted family member, friend or mental health worker
Write down what the voices are saying to you
POSITIVE EMOTIONAL TECHNIQUES
Go for a picnic
Listen to energetic music
Look at good things achieved list
Look at photo albums
Look at the list of good things others have said about you
Make a list of your assets or strengths
Make an emergency comfort bundle (of goodies)
Read books, love letters, love poems
Read joke books & emails
Say positive statements to self
Record positive statements on tape (your voice)
Watch films – comedy or inspirational
POINTS TO REMEMBER TO ENABLE ME TO LOOK AFTER MYSELF
Do something nice for ‘me’ each day
Eat a healthy diet
Keep regular appointments with my support network even if I am feeling OKAY
Look up, get perspective, stretch or shift your body
Plan my day; ensure I do not have long periods of time with nothing to do
Reach out. Talk to someone
Take medication as prescribed (in consultation)
Think about how I am feeling and be realistic about what I can achieve
Try to see the grey areas
EMOTIONAL FOCUSING
Discuss feelings with another person
List emotional triggers
Paint or draw emotions
Rainy day letter
Write a diary
Write poetry regarding feelings
THING THAT MAY HELP VOICE HEARERS TO COPE
Acupuncture
Avoiding street drugs
Chanting or singing
Distraction e.g. reading, and computer games
Focusing on the voices
Going to Hearing Voices Groups
Having good support around you, good friends, family, nurse, counsellor etc
Holidays
Humour
Identifying when you are most likely to hear the voices
Ignoring voices
Isolating self
Keeping a diary about them
Keeping occupied e.g. cooking, house chores
Keeping physically active and healthy
Listening to music
Massage
Meditation
Money
Positive attitudes
Praying /speaking to God
Religion/Deliverance and Healing
Sex
Shouting at the voices
Sleeping
Staff listening to you
Talking (to a trusted person)
WHAT MAY NOT HELP
Being over-medicated
Being told not to talk about voices
Dreams and trying to get to sleep
Labelling
Lack of sleep
Not having information
Other people denying the existence of voices
Other people denying your explanation of your voices
Professionals thinking they know more about your voices than you do
Side effects of the medication
Thinking negatively
Being socially isolated
RELAXATION TECHNIQUES
Acknowledge fear, worry, and stress and let go consciously. Trust
Count your breaths
Dancing or walking
Focus on the position of your body
Focus solely on breathing & breathe deeply
Give yourself permission to relax
Guided fantasy dreamtime
Learn (figure 8) Yoga breath
Listen to guided relaxation on tape
Listen to relaxing music
Massage hands, feet, head, etc
Relax each muscle individually
Swimming or floating
Yoga
THINGS THAT MAY WORK FOR ME IN A CRISIS
Ask for help sooner not later
Create a personalised crises plan when you feel well
Cry
Find a safe place
Hand in my medication and other similar items
Have PRN medication
Kick boxes around outside
Let people know where I am
Let someone know how I am feeling
Download your PDF copy of these coping strategies
www.rw.org.au/strategies-coping-distressing-voices/
We know living with distressing voices can be difficult, and its important to explore ways of coping that work for you. Below we’ve listed possible strategies that have helped some people live meaningful lives with their experiences.
FOCUSING TECHNIQUES
Accepting that voices are not ‘the’ problem, they are a consequence of a problem. Your job is to find out more
Identify your voices— number, gender, age and so on
Learn about boundaries to apply to people and your voices (i.e., make a deal with your voices, “be quiet now and I’ll listen later”)
Listen out for positive voices too—they can be allies
Schedule a time to listen to the voices and ask them to leave you alone until that time
Tell negative voices that you will only talk with them if they are respectful towards you
Voice dialogue— let a trusted family member, friend or mental health worker talk directly to your voices
Work through Ron Colman & Mike Smith’s “Working with Voices II” work book with a trusted family member, friend or mental health worker
Write down what the voices are saying to you
POSITIVE EMOTIONAL TECHNIQUES
Go for a picnic
Listen to energetic music
Look at good things achieved list
Look at photo albums
Look at the list of good things others have said about you
Make a list of your assets or strengths
Make an emergency comfort bundle (of goodies)
Read books, love letters, love poems
Read joke books & emails
Say positive statements to self
Record positive statements on tape (your voice)
Watch films – comedy or inspirational
POINTS TO REMEMBER TO ENABLE ME TO LOOK AFTER MYSELF
Do something nice for ‘me’ each day
Eat a healthy diet
Keep regular appointments with my support network even if I am feeling OKAY
Look up, get perspective, stretch or shift your body
Plan my day; ensure I do not have long periods of time with nothing to do
Reach out. Talk to someone
Take medication as prescribed (in consultation)
Think about how I am feeling and be realistic about what I can achieve
Try to see the grey areas
EMOTIONAL FOCUSING
Discuss feelings with another person
List emotional triggers
Paint or draw emotions
Rainy day letter
Write a diary
Write poetry regarding feelings
THING THAT MAY HELP VOICE HEARERS TO COPE
Acupuncture
Avoiding street drugs
Chanting or singing
Distraction e.g. reading, and computer games
Focusing on the voices
Going to Hearing Voices Groups
Having good support around you, good friends, family, nurse, counsellor etc
Holidays
Humour
Identifying when you are most likely to hear the voices
Ignoring voices
Isolating self
Keeping a diary about them
Keeping occupied e.g. cooking, house chores
Keeping physically active and healthy
Listening to music
Massage
Meditation
Money
Positive attitudes
Praying /speaking to God
Religion/Deliverance and Healing
Sex
Shouting at the voices
Sleeping
Staff listening to you
Talking (to a trusted person)
WHAT MAY NOT HELP
Being over-medicated
Being told not to talk about voices
Dreams and trying to get to sleep
Labelling
Lack of sleep
Not having information
Other people denying the existence of voices
Other people denying your explanation of your voices
Professionals thinking they know more about your voices than you do
Side effects of the medication
Thinking negatively
Being socially isolated
RELAXATION TECHNIQUES
Acknowledge fear, worry, and stress and let go consciously. Trust
Count your breaths
Dancing or walking
Focus on the position of your body
Focus solely on breathing & breathe deeply
Give yourself permission to relax
Guided fantasy dreamtime
Learn (figure 8) Yoga breath
Listen to guided relaxation on tape
Listen to relaxing music
Massage hands, feet, head, etc
Relax each muscle individually
Swimming or floating
Yoga
THINGS THAT MAY WORK FOR ME IN A CRISIS
Ask for help sooner not later
Create a personalised crises plan when you feel well
Cry
Find a safe place
Hand in my medication and other similar items
Have PRN medication
Kick boxes around outside
Let people know where I am
Let someone know how I am feeling
Download your PDF copy of these coping strategies