*This list was compiled by Richmond Fellowship Western Australia with contribution from both Dundonian and Australian voice hearers.
1. Focusing Techniques
- Accepting that voices are not 'the' problem, they are a consequence of a problem. Your job is to find out more.
- Indentify your voices - number, gender, age and so on
- Learn about boundaries to apply to people and your voices (i.e. make a deal with your voices "be quiet now and i'll listen later")
- Listen out for positive voices too - they can be allies
- Schedule a time to listen to the voices and ask them to leave you alone until that time
- Tell negative voices that you will only talk with them if they are respectful towards you
- Voice dialogue - let a trusted family member, friend or mental health worker talk directly to your voices
- Work through Ron Coleman & Mike Smith's "Working with Voices II" work book with a trusted family member, friend or mental health worker
- Write down what the voices are saying to you
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2. Positive Emotional Techniques
- Go for a picnic
- Listen to energetic music
- Look at good things achieved list
- Look at photo albums
- Look at the list of good things others have said about you
- Make a list of your assets or strengths
- Make an emergency comfort bundle (of goodies)
- Read books, love letters, love poems
- Read joke books/ emails
- Say positive statements to self
- Record positive statements on tape (your voice)
- Watch films - comedy or inspirational
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3. Points To Remember To Enable Me To Look After Myself
- Do something nice for 'me' each day
- Eat a healthy diet
- Keep regular appointments with my support network even if I am feeling 'okay'
- Look up, get perspective, stretch or shift your body
- Plan my day; ensure I do not have long periods of time with nothing to do
- Reach out. Talk to someone
- Take medication as prescribed (in consultation)
- Think about how I am feeling and be realistic about what I can achieve
- Try to see the grey areas
4. Emotional Focusing
- Discuss feelings with another person
- List emotional triggers
- Paint/ draw emotions
- Rainy day letter
- Write a diary
- Write poetry/ prose regarding feelings
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5. Things That May Help Voice Hearers To Cope
- Meditation
- Listening to music
- Keeping physically active and healthy
- Keeping occupied e.g. cooking, house chores
- Distraction e.g. reading, and computer games
- Religion/Deliverance and Healing
- Sex
- Chanting or singing
- Holidays
- Money
- Massage
- Acupuncture
- Taking medication dampens them and can make them go (not if bad side effects)
- Some medication is better that others.
- Avoiding street drugs
- Smoking cigarettes
- Isolating self
- Humour
- Sleeping
- Shouting at the voices
- Ignoring voices
- Having good support around you
- Good CPN, psychiatrist, psychologist, counsellor
- Positive attitudes
- Talking
- Staff listening to you
- Praying /speaking to God
- Keeping a diary about them
- Identifying when you are most likely to hear the voices
- Going to voices groups
- Focusing on the voices
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6. What May Not Help
- Being over-medicated
- Being under- medicated
- Professionals thinking they know more about your voices than you do
- Dreams and trying to get to sleep
- Lack of sleep
- Side effects of the medication
- Not having information
- Other people denying the existence of voices
- Being told not to talk about voices
- Other people denying your explanation of your voices
- Labelling
- Thinking negatively
- Professionals asking too many questions
7. Relaxation Techniques
- Acknowledge fear, worry, and stress and let go consciously. Trust
- Count your breaths
- Dancing/ walking
- Focus on the position of your body
- Focus soley on breathing/ breathe deeply
- Give yourself permission to relax
- Guided fantasy dreamtime
- Learn Yoga breathing techniques
- Listen to guided relaxation on tape
- Listen to relaxing music
- Massage hands, feet, head, etc.
- Relax each muscle individually
- Swimming/ floating
- Yoga
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8. Things That May Work For Me In A Crisis
- Ask for help sooner not later
- Create a personalised crises plan when you are feeling well
- Cry
- Find a safe place
- Hand in any spare medications/ blades or other similar items
- Have PRN medication
- Kick boxes around outside
- Let people know where I am
- Let someone know how I am feeling
- Plan safety
- Remember that situations and feelings frequently change - "this too shall pass" (-King Solomon)
- Rest on my bed
- Shout into my pillow
- Try to identify how I am feeling
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9. Comforting Techniques
- Buy/ pick fresh flowers
- Change the sheets on your bed
- Cuddle up to a teddy
- Eat a favourite food in moderation
- Have a bubble bath
- Have a soothing drink
- Hold a safe comforting object
- Find a safe space
- Hug someone
- Listen to soothing music/ favourite soft music
- Prayer/ medication/ creative visualization
- Put lights/ radio on (to sleep)
- Sing favourite songs
- Sit in a safe place
- Soak your feet/ radox bath
- Spray room fragrance
- Stroke/ brush your pet or someone else's
- Use perfume/ hand cream or take a warm bath
- Use pot pouri/ essential oils
- Wear comfortable clothes
- Write a diary or talk about how you feel with another person
- Zen seeing (with a friend)
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10. General Ideas
- Don't beat yourself up, we all make mistakes
- List achievements
- Make a contract with your voices
- Positive self talk
- Self forgiveness (find yourself innocent)
- Talk to the voices, find out how they feel
- Wear one ear plug
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11. Distraction Techniques
- Cinema
- Clean or tidy things up
- Do puzzles or develop a hobby
- Exercise - walking/ running/ dance/ beach
- Gardening/ striking pot plants
- Listening to CDs/ mp3 player
- Paint or draw pictures/ posters/ cards
- Playing games/ cards/ computer
- Reading out aloud or hum a tune to yourself
- Sewing/ knitting/ collecting
- Shopping
- Sports
- Telephone a friend
- Use visual imagery or count to yourself when trying to get to sleep
- Visit a friend
- Walk in shallow water
- Washing
- Watch TV/ video
- Write letters
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