Reach out for professional help: The first step is to seek support from a mental health professional, such as a psychiatrist, psychologist, or therapist. They can properly assess your situation, provide a diagnosis if necessary, and create a treatment plan tailored to your specific needs.
Practice grounding techniques: Grounding techniques can help you stay connected to the present moment and reduce the intensity of distressing thoughts and feelings. Focus on your senses by describing things you see, hear, touch, smell, or taste to anchor yourself in reality.
Breathing exercises: Deep breathing exercises can help calm your nervous system and reduce anxiety. Try techniques like diaphragmatic breathing or box breathing to help you relax.
Create a safe environment: Find a quiet and comfortable space where you can feel safe. Surround yourself with familiar and comforting objects if possible.
Distract yourself: Engage in activities that can distract you from the distressing voices, such as listening to music, drawing, reading, or spending time with loved ones.
Avoid substance abuse: Avoid using drugs or alcohol to cope with the voices or anxiety, as they can exacerbate the problem and interfere with proper treatment.
Develop a support network: Reach out to friends, family, or support groups who can offer understanding and encouragement during difficult times.
Consider mindfulness and meditation: Mindfulness practices and meditation techniques may help you become more aware of your thoughts and emotions without judgment, which can be beneficial in managing distressing experiences.
Remember that every individual's situation is unique, and the best course of action will depend on a professional assessment. Please do not hesitate to seek immediate help from a mental health professional or a crisis helpline if you are in immediate distress or danger. They can provide immediate support and guide you towards appropriate resources. Take care and prioritize your well-being.