Strategies for Coping with Distressing Voices
 Hearing Voices Network Australia
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
Our thanks to the Dundee Hearing Voices Network for allowing us to draw on their THINGS THAT HELP VOICE HEARERS TO COPE and WHAT DOES NOT HELP categories. Special thanks to Maria & Audrey for sharing their
personal collection of strategies with us and thanks also to the members of the Hearing Voices Network Australia for their contributions. Please respect the collective minds of Voice Hearers – any replication from this document must
acknowledged its source (s).
• 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 / draw emotions
• Rainy day letter
• Write a diary
• Write poetry / prose
regarding feelings
Auspiced by Richmond Fellowship WA
THINGS THAT MAY HELP VOICE HEARERS existence of voices feeling GENERAL IDEAS
TO COPE • Other people denying your • Plan safety • Don’t beat yourself up, we all
explanation of your voices • Remember that situations
• Acupuncture make mistakes
• Avoiding street drugs • Professionals thinking they and feelings frequently • List achievements
know more about your change-"This too shall
• Chanting or singing • Make a contract with your
• Distraction e.g. reading, and voices than you do pass" (King Solomon) voices
• Side effects of the medication • Rest on my bed
computer games • Positive self talk
• Focusing on the voices • Thinking negatively • Shout into my pillow • Self forgiveness (find
• Being socially isolated • Try to identify how I am
• Going to Hearing Voices yourself innocent)
Groups feeling • Talk to the voices, find out
RELAXATION TECHNIQUES
• Having good support around COMFORTING TECHNIQUES how they feel
you, good friends, family, • Acknowledge fear, worry, • Wear one ear plug
and stress and let go • Buy / pick fresh flowers
nurse, counsellor etc
• Holidays consciously. Trust • Change the sheets on your
• Count your breaths bed DISTRACTION TECHNIQUES
• Humour
Identifying when you are • Dancing / walking • Cuddle up to a teddy • Cinema
•
most likely to hear the voices • Focus on the position of your • Eat a favourite food in • Clean or tidy things up
Ignoring voices body moderation • Do puzzles or develop a
•
Isolating self • Focus solely on breathing / • Have a bubble bath hobby
•
Keeping a diary about them breathe deeply • Have a soothing drink • Exercise – walking/running/
•
Keeping occupied e.g. • Give yourself permission to • Hold a safe comforting object dance/beach
•
cooking, house chores relax • Find a safe space • Gardening / striking pot
Keeping physically active • Guided fantasy dreamtime • Hug someone plants
•
and healthy • Learn (figure 8) Yoga breath • Listen to soothing music / • Listening to CDs / mp3
Listening to music • Listen to guided relaxation favourite soft music player
•
Massage on tape • Prayer / meditation / • Paint or draw pictures /
•
Meditation • Listen to relaxing music creative visualization posters / cards
•
Money • Massage hands, feet, head, • Put lights / radio on (to • Playing games/cards/
•
Positive attitudes etc sleep) computer
•
Praying /speaking to God • Relax each muscle • Sing favourite songs • Reading out aloud or hum a
•
Religion/Deliverance and individually • Sit in a safe place tune to yourself
•
Healing • Swimming / floating • Soak your feet / Radox bath • Sewing / knitting / collecting
• Sex • Yoga • Spray room fragrance • Shopping
• Stroke / brush your pet or • Sports
• Shouting at the voices THINGS THAT MAY WORK FOR ME IN A
someone else’s • Telephone a friend
• Sleeping CRISIS
• Staff listening to you • Use perfume / hand cream or • Use visual imagery or count
take a warm bath to yourself when trying to get
• Talking (to a trusted person) • Ask for help sooner not later
• Create a personalised crises • Use pot pouri / essential oils to sleep
WHAT MAY NOT HELP plan when you are feeling • Wear comfortable clothes • Visit a friend
well Write a diary or talk about • Walk in shallow water
• Being over-medicated •
Cry how you feel with another • Washing
• Being told not to talk about •
Find a safe place person • Watch TV / video
voices •
Hand in my medication / Zen seeing (with a friend) • Write letters
• Dreams and trying to get to • •
blades or other similar items
sleep *NOTE: Distraction techniques are
• Labelling • Have PRN medication useful when voices are particularly
• Kick boxes around outside
• Lack of sleep distressing or intrusive but are not
• Let people know where I am recommended as an on-going
• Not having information coping technique.
• Other people denying the • Let someone know how I am