Strategies for Coping with Distressing Voices 

 Hearing Voices Network Australia

Auspiced by Richmond Fellowship WA
FOCUSING TECHNIQUES • Make an emergency comfort THINGS THAT MAY HELP VOICE HEARERS existence of voices feeling GENERAL IDEAS
bundle (of goodies) TO COPE • Other people denying your • Plan safety • Don’t beat yourself up, we all
• Accepting that voices are not • Read books, love letters, explanation of your voices • Remember that situations
‘the’ problem, they are a • Acupuncture make mistakes
love poems • Avoiding street drugs • Professionals thinking they and feelings frequently • List achievements
consequence of a problem. • Read joke books / emails know more about your change-"This too shall
Your job is to find out more • Chanting or singing • Make a contract with your
• Say positive statements to • Distraction e.g. reading, and voices than you do pass" (King Solomon) voices
• Identify your voices— self • Side effects of the medication • Rest on my bed
number, gender, age and so computer games • Positive self talk
• Record positive statements • Focusing on the voices • Thinking negatively • Shout into my pillow • Self forgiveness (find
on on tape (your voice) • Being socially isolated • Try to identify how I am
• Learn about boundaries to • Going to Hearing Voices yourself innocent)
• Watch films – comedy or Groups feeling • Talk to the voices, find out
apply to people and your inspirational RELAXATION TECHNIQUES
voices (i.e., make a deal with • Having good support around COMFORTING TECHNIQUES how they feel
you, good friends, family, • Acknowledge fear, worry, • Wear one ear plug
your voices, “be quiet now POINTS TO REMEMBER TO ENABLE ME TO and stress and let go • Buy / pick fresh flowers
and I’ll listen later”) nurse, counsellor etc
LOOK AFTER MYSELF: • Holidays consciously. Trust • Change the sheets on your
• Listen out for positive voices • Count your breaths bed DISTRACTION TECHNIQUES
too—they can be allies • Do something nice for ‘me’ • Humour
Identifying when you are • Dancing / walking • Cuddle up to a teddy • Cinema
• Schedule a time to listen to each day •
most likely to hear the voices • Focus on the position of your • Eat a favourite food in • Clean or tidy things up
the voices and ask them to • Eat a healthy diet
Ignoring voices body moderation • Do puzzles or develop a
leave you alone until that • Keep regular appointments •
Isolating self • Focus solely on breathing / • Have a bubble bath hobby
time with my support network •
Keeping a diary about them breathe deeply • Have a soothing drink • Exercise – walking/running/
• Tell negative voices that you even if I am feeling OKAY •
Keeping occupied e.g. • Give yourself permission to • Hold a safe comforting object dance/beach
will only talk with them if • Look up, get perspective, •
cooking, house chores relax • Find a safe space • Gardening / striking pot
they are respectful towards stretch or shift your body
Keeping physically active • Guided fantasy dreamtime • Hug someone plants
you • Plan my day; ensure I do not •
and healthy • Learn (figure 8) Yoga breath • Listen to soothing music / • Listening to CDs / mp3
• Voice dialogue— let a have long periods of time
Listening to music • Listen to guided relaxation favourite soft music player
trusted family member, with nothing to do •
Massage on tape • Prayer / meditation / • Paint or draw pictures /
friend or mental health • Reach out. Talk to someone •
Meditation • Listen to relaxing music creative visualization posters / cards
worker talk directly to your • Take medication as •
Money • Massage hands, feet, head, • Put lights / radio on (to • Playing games/cards/
voices prescribed (in consultation) •
Positive attitudes etc sleep) computer
• Work through Ron Colman & • Think about how I am feeling •
Praying /speaking to God • Relax each muscle • Sing favourite songs • Reading out aloud or hum a
Mike Smith’s “Working with and be realistic about what I •
Religion/Deliverance and individually • Sit in a safe place tune to yourself
Voices II” work book with a can achieve •
Healing • Swimming / floating • Soak your feet / Radox bath • Sewing / knitting / collecting
trusted family member, • Try to see the grey areas
• Sex • Yoga • Spray room fragrance • Shopping
friend or mental health • Stroke / brush your pet or • Sports
worker • Shouting at the voices THINGS THAT MAY WORK FOR ME IN A
EMOTIONAL FOCUSING someone else’s • Telephone a friend
• Write down what the voices • Sleeping CRISIS
• Discuss feelings with another • Staff listening to you • Use perfume / hand cream or • Use visual imagery or count
are saying to you take a warm bath to yourself when trying to get
person • Talking (to a trusted person) • Ask for help sooner not later
POSITIVE EMOTIONAL TECHNIQUES • List emotional triggers • Create a personalised crises • Use pot pouri / essential oils to sleep
• Paint / draw emotions WHAT MAY NOT HELP plan when you are feeling • Wear comfortable clothes • Visit a friend
• Go for a picnic well Write a diary or talk about • Walk in shallow water
• Rainy day letter • Being over-medicated •
• Listen to energetic music Cry how you feel with another • Washing
• Write a diary • Being told not to talk about •
• Look at good things achieved Find a safe place person • Watch TV / video
• Write poetry / prose voices •
list Hand in my medication / Zen seeing (with a friend) • Write letters
regarding feelings • Dreams and trying to get to • •
• Look at photo albums blades or other similar items
• Look at the list of good things sleep *NOTE: Distraction techniques are
• Labelling • Have PRN medication useful when voices are particularly
others have said about you • Kick boxes around outside
• Lack of sleep distressing or intrusive but are not
• Make a list of your assets or • Let people know where I am recommended as an on-going
strengths • Not having information coping technique.
• Other people denying the • Let someone know how I am

Our thanks to the Dundee Hearing Voices Network for allowing us to draw on their THINGS THAT HELP VOICE HEARERS TO COPE and WHAT DOES NOT HELP categories. Special thanks to Maria & Audrey for sharing their
personal collection of strategies with us and thanks also to the members of the Hearing Voices Network Australia for their contributions. Please respect the collective minds of Voice Hearers – any replication from this document must
acknowledged its source (s).