Coping with Hearing Voices

About hearing voices

• Hearing voices means hearing, seeing or sensing something that does not exist outside of someone’s mind
• Hearing voices can be distressing, especially the first time
• Some people find comfort in the voices they hear and it can be
  possible to manage the voices in their head effectively.

We all speak to ourselves as we think and go about everyday life. Hearing voices is different to that ‘inner voice’ we all have. The voices or auditory hallucinations you hear may be the voice of someone you know, background mumbling, or a conversation between several different voices. Everyone's experience will be unique to them.

If you’re hearing voices, or experiencing other kinds of hallucinations, it can feel alienating, but it's important to remember you're not alone and that support is available.

Hearing voices can be a common symptom of mental health conditions such as schizophrenia, bipolar disorder, post-traumatic stress disorder, borderline personality disorder and major depressive disorder. But if that sounds scary, it’s worth noting that it's more common than you think. Auditory illusions (that’s hearing something that’s not real) are experienced by up to 1 in 10 people.

Dealing with hearing voices

If you, or someone you know, is experiencing auditory hallucinations, it’s important to remember that treatment is available, but there are also a few practical steps that can help you, or someone you care about, cope with hallucinations.

• Be aware of your environment. Our environment can play a huge part in how we feel. A poorly lit room, or loud chaotic setting may increase the likelihood of a hallucination.
• Try to stay calm. Hallucinations can be really frightening and uncomfortable, but staying calm can help stop things spiralling out of control.
  
• Use distractions. Hearing voices can feel very draining and sometimes, scary. If you’re able to, try distractions like music, conversation with a loved one, or moving to another room. If you put on your favourite music, listen to the singer’s voice, tune into the melody to help reframe your experience from draining, to entertaining
• Be honest. If you’re experiencing a hallucination, being open about what you’re going through can be helpful. If you’re with someone who is having an auditory hallucination, try not to dismiss their concerns.
• Maintain routines where you can. Day-to-day routines can be useful, making it less likely for hallucinations to occur. Keeping a record of when you tend to experience hallucinations can also be helpful in working out circumstances that may trigger them.
• Sing your heart out. Hearing your own voice can break the process that creates voices and this can reduce the intensity of the voices
• Plug it! Wearing earplugs in one ear can reduce voice activity by 50%
• Talk to someone. You don’t have to deal with the voices or feel alone, you can talk to someone else be it family, friends, your GP or a helpline. A different conversation might help reduce the intrusiveness

Talking about hearing voices

It can be difficult to talk about hearing voices with your friends, family or a medical professional. Here’s some ways you can start a conversation around how you’re feeling: