I can provide some general advice on how to cope with feelings of paranoia, including the fear of an intruder:
Identify the triggers: Try to recognize the specific situations or circumstances that trigger your paranoia. Understanding the triggers can help you develop strategies to manage your reactions better.
Stay grounded in reality: When you feel paranoid, remind yourself that it's just a feeling, and there's no concrete evidence to support your fears. Focus on facts and evidence rather than assumptions.
Share your feelings: Talking to someone you trust about your feelings of paranoia can be helpful. It could be a friend, family member, or a mental health professional who can provide support and understanding.
Practice relaxation techniques: Engage in activities that can help calm your mind, such as deep breathing, meditation, yoga, or mindfulness exercises.
Challenge your thoughts: Question the validity of your paranoid thoughts. Are they based on evidence or just fears? Analyze the evidence objectively and try to adopt a more rational perspective.
Avoid substance use: Alcohol or drugs can exacerbate feelings of paranoia. Try to avoid using substances as a way to cope with your emotions.
Create a safe environment: Taking steps to improve the security of your home, like installing reliable locks and security systems, can help you feel more secure and reduce paranoid feelings.
Seek professional help: If paranoia significantly affects your daily life, relationships, or overall well-being, consider seeking support from a mental health professional. They can provide a proper diagnosis and offer appropriate treatment options.
Remember, it's crucial to prioritize your mental health and well-being. Don't hesitate to reach out for professional help if you find it challenging to cope with feelings of paranoia on your own.