I can offer some general coping strategies that some people find helpful when dealing with distressing voices:
Reach out for Support: Talk to friends, family, or someone you trust about what you're experiencing. Sharing your feelings can help you feel less isolated.
Meditation and Relaxation Techniques: Practice mindfulness or relaxation exercises to help manage anxiety and stress.
Challenge the Voices: Try to challenge the content of the voices and question their validity. Remind yourself that they are a symptom of your condition and not necessarily reflective of reality.
Distraction: Engage in activities you enjoy or that require concentration to help shift your focus away from the voices.
Create a Supportive Environment: Surround yourself with a calm and soothing atmosphere to minimize triggers.
Medication and Therapy: If you haven't already, consider talking to a mental health professional who can help determine the best treatment options for you. Medication and therapy, such as cognitive-behavioral therapy, can be effective in managing symptoms.
Avoid Substance Use: Avoid drugs and alcohol, as they can worsen symptoms.
Remember that different strategies work for different people, and what helps one person may not be as effective for another. Professional help can tailor the treatment to your specific needs.
If you ever feel overwhelmed or are in crisis, reach out to emergency services or helplines in your country. Don't hesitate to seek help, as mental health professionals are there to support you on your journey to well-being.