Practical things you can do in the moment to feel better
Understanding and managing psychosis can feel overwhelming. But, with the right tools, it can become a bit more manageable. During an episode, it might be tough to search for answers. By having pre-prepared strategies you can turn to at times of need, you can navigate through these times with a bit more ease and confidence.
Experiences of psychosis can vary, so we have organised these short-term strategies based on what they can help with:
Coping with paranoia
If you’re experiencing paranoia, it's useful to pause and check whether there’s any truth to your beliefs. Seeking input from a trusted friend or family member can be really valuable.
They can ask you questions like:
- "Is there solid proof for this thought?"
- "Could there be another way to see this?"
It's just as important to find ways to cope with paranoia when you don’t have friends or family around you.
Here are some more strategies to help you confront unsettling thoughts and gain a clearer perspective:
- Remind yourself that TV or other media cannot communicate with you personally. These are pre-recorded and scripted programs, not messages directed at you.
- Write down your paranoid thoughts. Putting them on paper can help you examine them more objectively. Later, when you're in a calmer state of mind, you can revisit what you’ve written to gain insights.
- Engage in an activity you enjoy, or that requires your full attention, like reading a book, doing a puzzle, or listening to calming music. This can help shift your focus away from paranoid thoughts.
- Create a safe and comfortable environment for yourself. Sometimes, changing your physical surroundings can reduce feelings of paranoia.
- Turn to a distraction or grounding technique like below.
- Distraction techniques
When paranoia feels overwhelming, distraction techniques can be helpful. They can take your focus away from distressing thoughts and feelings, providing relief from the intensity of paranoia. Engaging in enjoyable or calming activities can also help reduce anxiety and tension, making it easier to manage paranoia.
By choosing a distraction, you take an active step in regaining control over your thoughts and emotions.
Here are some ideas for how to distract yourself when feeling overwhelmed by paranoia:
- Spend time doing self-care activities, whether it's drawing, playing an instrument, writing, or any other hobby that you enjoy
- Go for a walk, do a workout, or engage in light exercise. Physical activity can release endorphins and help reduce anxiety
- Try mindfulness or meditation exercises to stay grounded in the present moment and ease anxious thoughts
- Listen to music that helps you relax and takes your mind off distressing thoughts
- Choose a light-hearted movie or TV show to watch. Remember that it's just entertainment and not a reflection of your reality
- Solve puzzles or engage in brain teasers to shift your focus and challenge your mind in a positive way
- Do a grounding technique like deep breathing to calm your nervous system. Watch the video below to try it now.
After engaging in a distraction activity, it's possible that the distressing thoughts may come back. If this happens, acknowledge the thoughts without judging yourself. Remind yourself that they are just thoughts and they don’t necessarily reflect reality.
Consider talking to a trusted friend, family member, or mental health professional about your experience and feelings. If the thoughts become overwhelming or unmanageable, remember you can always reach out for support.
Dealing with hallucinations
When you experience psychosis, it can leave you with feelings of confusion and unease, especially when dealing with hallucinations. Seeing, hearing, or feeling things that others cannot can be unsettling and even frightening.
Below, you'll find ideas for how to deal with them.
- Use reality anchors
Experiencing hallucinations can be disorienting, but there are techniques you can use to anchor yourself in reality.
Using a grounding technique like "reality anchors" can help you distinguish between what's real and what's a hallucination. Here are some effective reality anchor strategies:
- Repeat reassuring statements to yourself, such as "I am safe," "This will pass," or "I can handle this." These can provide comfort and maintain your connection to reality
- Engage your senses to connect with the real world. Touch something textured or hold a familiar object. Describe the sensations to yourself to reinforce your awareness of the present moment.
- Practice mindfulness techniques to stay rooted in the here and now. This can help you maintain a clear and present awareness.
- Ask yourself questions about your surroundings or the situation. For example, ask about the time, date, or location. Confirm these details with a trusted person or a reliable source if you can.
- Have a designated "safety buddy" or support person you can contact during hallucinations. Talking to someone you trust can provide a reality check and emotional support.
- Imagine a protective shield or barrier surrounding you. Visualise this shield as a source of safety and comfort that separates you from the hallucinations.
- Set alarms to go off throughout the day and use these times to consciously check in with your surroundings and confirm their reality.
- Engaging in safe diversions
- Dealing with disorganised thoughts
- Managing anxiety
If you’re feeling distressed, overwhelmed, or uncertain about reality, remember that there’s help available. You can contact Lifeline 24 hours a day. You can also consult your crisis plan or contact your treatment team if you have one. If you or someone else is in danger, please reach out to emergency services on 000.
Things to keep in mind right now
- Remaining connected to supportive people is important when you’re feeling distressed or experiencing symptoms of psychosis
- If you know you’re about to step into a situation where triggers are present, if possible, avoid them to prevent symptoms from getting worse
- If you are working closely with a treatment team, be sure to lean on them for support.
