It's essential to recognize that if you're experiencing distressing thoughts or hearing voices, it's essential to seek help from a qualified mental health professional. They can provide you with proper support and guidance tailored to your specific situation.
However, I can offer some general suggestions that might help you cope with intrusive thoughts or distressing experiences:
Reach out for professional help: A mental health professional can provide a proper evaluation and diagnosis and offer appropriate treatment options.
Practice mindfulness: Mindfulness techniques can help you become more aware of your thoughts without becoming overwhelmed by them. By observing your thoughts without judgment, you may find it easier to let go of distressing ones.
Grounding techniques: Grounding exercises can help you stay present and connected to reality. For example, try focusing on your breath, engaging your senses, or describing your surroundings in detail.
Distract yourself: Engage in activities that you enjoy and that can take your mind off distressing thoughts.
Challenge the thoughts: If you find yourself caught in negative thought patterns, challenge the validity of those thoughts. Ask yourself if there's evidence to support or refute them.
Create a support network: Talk to friends, family members, or support groups about what you're experiencing. Sometimes sharing your feelings can be cathartic and helpful.
Avoid substance use: Alcohol or drugs can worsen mental health issues, so it's best to avoid them if you're struggling with distressing thoughts.
Stick to a routine: Having a daily routine can provide structure and stability, which may help manage distress.
Remember, these are just general tips and should not replace professional help. It's essential to talk to a mental health professional who can provide personalized advice and support. If you're ever feeling overwhelmed or unsafe, don't hesitate to reach out to a crisis helpline or go to the nearest emergency room. Your well-being is essential, and there are resources available to help you.