How to

cope with hearing voices

how to

cope with
hearing voices

How to cope with hearing voices

This booklet is for anyone who hears voices and
wants to understand why and what things might
help if their voices are a problem, and their friends
and family.

Contents
What are voices? 4
What's it like to live with voices?

How can I help myself cope?

10

What treatment is available?

14

How can other people help?

17

Useful contacts

20

How to cope with hearing voices

What are voices?

We might say someone is hearing voices if you hear a voice when no-one
is present with you, or which other people with you cannot hear. People
have many different experiences of hearing voices. Some people don't
mind their voices while others find them frightening and distracting.
It's common to think that if you hear voices you must have a mental
health problem. But research shows that lots of people hear voices and
most of them are not mentally unwell. Its a common human experience.
Some people also see things that others cant see. Others have touch,
smell or taste sensations which they cant explain in everyday ways. These
experiences are called hallucinations. This does not make it abnormal its
just a word for a perception you may have that is not shared by those
around you.

I hear hundreds of voices. Partly relatives, friends and people

in the media.
What kind of voices do people hear?
There are lots of different ways we all hear voices. You might:
hear your name called when there is no one with you
hear or see things as you are falling asleep
experience the voices as being in your head
feel voices are coming from outside and heard through your ears like
other sounds
feel as if you are hearing other peoples thoughts or as if other people
can hear your thoughts
experience nasty or threatening voices that tell you to do dangerous
and unacceptable things or try to control you
hear a voice that feels friendly but encourages you to do things that

What are voices like?

might not be good for you

hear a kind supportive voice or a voice that helps you
hear more than one voice and they may talk or argue with each other

I remember hearing this malicious whispering which I assumed

was coming from other passengers on the train...it was like being
able to hear people's thoughts and in my paranoid state these were
always malevolent and critical.
Why do I hear voices?
There are lots of reasons why you might hear voices. Here are some of
them:
Voices as you fall asleep or wake up - these are to do with your
brain being partly in a dreaming state. The voice might call your name
or say something brief. You might also see strange things or
misinterpret things you can see. These experiences usually stop as
soon as you are fully awake.
Lack of sleep - this can cause you to hear voices or have other
sensory experiences that you can't explain in everyday ways.
Hunger - you may hear voices if you are very hungry or if you haven't
eaten much recently.
Physical illness - if you have a high temperature and are delirious
you may hear voices or see and say strange things.
Drugs - you may hear or see things after taking street drugs or as a
side effect of some prescribed drugs. You might also have these
experiences when you are coming off drugs.
Bereavement - if you have recently lost someone very close you may
hear them talking to you or feel that they are with you. This
experience is very common and some people find it comforting.
Abuse or bullying - you may hear the voice of the person who
abused you being unkind or threatening or ordering you to harm
yourself or do things that you know are wrong. This is especially so if

How to cope with hearing voices

you experienced the abuse in childhood when you had not learned the
coping skills you needed to protect yourself.
Other traumatic experiences - you may hear voices as a result of
other traumas. You may be diagnosed with post-traumatic stress
disorder. Hearing several different voices may be associated with
traumatic experiences and with dissociative disorders.
Spiritual experiences - some people hear a voice as part of a
spiritual experience. This may be a very special experience and one
that you feel helps you make sense of your life. Or you may feel as
though you are hearing the voice of an evil spirit.
Mental health problems - you may hear voices if you experience
psychosis, schizophrenia, bipolar disorder or severe depression.

I started hearing voices when I was 16. It resulted from a

traumatic event in my life that led to weeks of a manic period.

What's it like to live with voices?

Your relationship with your voices
You may have different feelings about your voices at different times in
your life - or even at different times of the day or week. You might:
find your voices comforting, helpful or even funny
find your voices frightening and want them to stop
find you hear some voices that you like and other voices that cause
you problems
worry that you're the only one hearing the sort of voices that you hear
not be sure whether other people have these experiences too
Often voices are a problem because of your relationship with them rather
than just because you hear them. Thinking about your relationship with
your voices can help you work out what (if anything) you want to do
about them. See 'How can I help myself cope' on p.10 for more
information.

What's it like to live with voices?

What if I like my voices?

Some people can find hearing voices a positive experience. Your voices
might be friendly and supportive. You may welcome them and miss them
if they stopped. They might make you feel better or encourage you during
difficult times.
Can my voice be my friend?
It isn't always easy to work out whether your voices want the best for you
or not. They might feel friendly but tell you to do things that make it
harder for you to look after yourself or live the life you want. If your voice
feels comforting it can be hard to recognise that they might be
manipulative or harmful.

I first started hearing voices when I was developing my

anorexia. My voices were my best friend. I thought she just wanted
the best for me... she was extremely manipulative and whatever
she said I would do.
Difficult experiences of voices
You might find your experience of hearing voices quite difficult. For
example you may feel that:
my voices are harder to deal with at specific times
I don't feel able to control my voices
I feel threatened and upset by my voices
my voices make me lash out and hurt other people
My voices are harder to deal with at specific times
You might only hear voices at certain times. This might be every day
(for example, at mealtimes) or at certain times of year (for example,

How to cope with hearing voices

at the anniversary of a particular event or experience).

You may only hear voices in certain places. For example, you might
hear voices when you leave the house or when you go to a place
which you associate with stress or trauma.
You may find your voices are louder and more frequent when you feel
stressed.
This may mean you avoid certain places or experiences - or find them very
difficult.
I dont feel able to control my voices
You may feel that your voices are controlling you or stopping you
from doing things that you would really like to do. Your voices might
interrupt your thoughts and make it very difficult to concentrate or hold a
conversation.

I had an interview .. I left the house and the whispering

started, growing steadily louder until I eventually fled home
drenched in sweat and absolutely terrified.
I feel threatened or upset by my voice
Your voices might, be unkind to you, and criticise and undermine you.
They might tell you to do things that are wrong
These experiences are likely to make you upset, scared or angry. You
might feel you deserve to be shouted at and that it's difficult to stand up
to anyone.
My voices make me lash out or hurt other people
Your voices might demand that you hurt other people or yourself. You
might find it very difficult to resist doing what they say. You may lash out

What's it like to live with voices?

at others or hurt yourself because your voices make you angry and
frustrated.

Talking to other people

It can be hard to talk about hearing voices. The way other people react
can make a big difference to your experience. You may feel about to cope
with your voices, but find that other peoples reactions are more of a
problem, or you might feel you need to hide what your voices say or how
often you hear them altogether. You might find that other people:
give your voices meanings or assume that your voices mean you are
seriously ill
don't mind about your voices and accept them as part of who you are
dont understand what hearing voices is like, which can be frustrating

I didnt want to speak about it because that would somehow

make it more real.
It may be easier to talk about your voices if you choose someone who you
trust and feel comfortable with. If you are worried about their reaction
you could show them this information.

Facing stigma
Unfortunately some people have misconceptions about what it means to
hear voices. They might think that hearing voices means you are
dangerous or very unwell. This can be really upsetting, especially if the
people who feel this way are family, friends or colleagues.
It's important to remember that you aren't alone and you don't have to
put up with people treating you badly. Here are some options for you to
think about:

How to cope with hearing voices

Show people this information to help them understand more about

what hearing voices is really like.
Talk to other people who hear voices by going to a support group - or
setting one up for yourself.
Know your rights. Our online legal rights guides provide more
information. Search 'legal rights' on Mind's website.
Take action with Mind. Search 'campaigs' ion Mind's website for details
of the different ways you can get involved with helping us challenge
stigma.

How can I help myself cope?

Understand your voices
Understanding more about voices in your life now and how they relate to
your past may help you:
feel more in control
recognise when your voices are causing problems
stand up to your voices
develop a better relationship with your voices so they don't interfere
with your life or prevent you from making your own choices.

I understand I dont have to give in to their demands. I can

negotiate and wait before acting on instructions and try grounding
techniques to distract myself.
These questions might help you think about how your voices relate to
your past.
What was happening when I first heard voices?
Where was I? How was I feeling?
What did they say?
What did they sound like? What age were they?

10

How can I help myself cope?

Do they represent a person or problem?

Are there any patterns to the voices?
You may be able to identify voices as individuals from your past or as
representing yourself at different ages. They may be related more
indirectly to a traumatic event.

My voices were very prevalent around food times and times I

was doing nothing.
These questions might help you think about voices in your life now.
Do I hear voices at a particular time or place?
What is happening when I hear voices?
What do the voices want me to do?
What do I want to do?
You may start to recognise when your voices are causing problems and
what makes them worse. This could help you identify when you need to
look for support or look after yourself. It may help you feel more in
control.
Some people find that keeping a diary can help them answer some of
these questions. For example, you could record when you hear voices,
what they say, their tone of voice and how they made you feel. Looking
back over what you've written could help you see any patterns to the
voices and understand how they affect you over a longer period of time.
Will I ever get rid of my voices?
Some people do get rid of their voices. But many people find that they
never go completely. Finding an approach that works best for you can
help you come to terms with your voices and develop a better
relationship with them.

11

How to cope with hearing voices

Take control
You may not want to explore the story behind your voices in depth. But
there are still things you could do to help you feel more in control. Here
are some suggestions:
Ignore the voices, block them out or distract yourself. You could try
listening to music on headphones, exercising, cooking or knitting.You
might have to try a few different distractions to find what works for
you.
Give them times when you agree to talk to them and times when you
will not.
Tell them that you would like to wait before you do what they say.
Stand up to them. Tell them they have no power over you and try to
ignore their commands and threats.
Try to ignore the voices you don't like and focus on the ones you find
easier to listen to.
Try and 'ground' yourself in what is around you by focusing on doing
something simple like watering a plant or washing up. See Mind's
online guide How to cope with mindfulness for more information on
this technique.

We would write letters to my voice to ask what it was they wanted

from me
and how I didn't like what they were doing to me
anymore.
Talk to other people who hear voices
Peer support groups for people who hear voices can:
help you feel less alone - you may be relieved to hear that other
people have similar experiences
help you talk about hearing voices in a safe, non judgmental place
help you gain new perspectives and insight into your voices

12

How can I help myself cope?

allow you to help others too

help you feel accepted and listened to
be great for your self esteem
encourage you to make your own choices and decisions about how
you want to deal with your voices
The Hearing Voices Network runs over 180 groups across the UK. Your
local Mind may also run voices groups. See 'Useful contacts' on p.20.
If you don't want to attend a support group or can't find one locally then
you could think about looking for online support. You might like to try:
The Hearing Voices Network's forum
Intervoice's online forum
Elefriends - a supportive online community run by Mind
See 'Useful contacts' on p.20 for details, and Mind's online guide How to
stay safe online for more information.

Look after yourself

Try to get enough sleep. Sleep can give you the energy to cope
with difficult feelings and experiences. Voices may make it difficult for
you to get enough sleep. You might find it helpful to learn relaxation
techniques.
Think about your diet. Eating regularly and keeping your blood
sugar stable can make a difference to your mood and energy levels.
Try and take some exercise. Exercise can be really helpful for your
mental wellbeing.
Spiritual help
If you feel that your voices are a spiritual experience, you might want to
talk to someone from your faith. Unfortunately not everyone will
understand your experience but some psychiatrists may be able to
suggest someone who can help.

13

How to cope with hearing voices

The recovery approach

The Hearing Voices Network have a particular approach to voices. They
say that you should try to accept that your voices are real, that they come
from you and belong to you and that they are related to your life history.
This is based on an approach called the recovery approach. It uses the
word 'recovery' in a slightly different way than usual. The main principles
of the recovery approach are:
living the best life you can with your life experiences and the
consequences they have had
building your resilience and wellbeing and focusing on what you can
do, not what you can't
making your own choices
being your own person
seeing recovery as a journey, not a destination and accepting you
might have setbacks
seeing setbacks as ways of learning more about yourself and what
works (and doesn't work) for you
maintaining hope
See 'Useful contacts' on p.20 for details of Hearing Voices Network.

What treatment is available?

How will I be diagnosed?
If you go to your GP they may refer you to a psychiatrist who may
give you a diagnosis and treatment. Your GP or psychiatrist may see
your voices as a result of an illness and prescribe medication and other
treatment.
Your GP should always check to that there are no physical reasons why

14

What treatment is available?

you are hearing voices before you are prescribed medication or referred to
a psychiatrist. For example they should check that you don't have a high
temperature and are delirious, or if it's a side effect of any medication
you're taking
Different doctors may have different approaches. You can always visit
another GP or get a second opinion if you are not satisfied. See The Mind
guide to seeking help for a mental health problem for more information
on getting the treatment that is right for you.
You might find getting a diagnosis is a positive experience because you
find that a diagnosis helps you make sense of your experiences or you feel
like you have support in place to help you when things are difficult
However, you may find this sort of support more challenging because
seeing your voices as something to be 'treated' may make you feel
powerless to control or manage your voices yourself; orbeing diagnosed
with a mental health problem may make you feel worried, as though you
can never recover

Talking treatments
There are different types of talking treatments but they are all designed to
give you space to explore difficult feelings and experiences with a trained
professional.
Psychotherapy
Psychotherapy can help if you feel your voices are related to traumatic
experiences. A psychotherapist may be able to help you:
identify why the voices say what they say
think about what makes you hear voices
find better ways of coping with them
learn to control your voices

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How to cope with hearing voices

See Mind's booklet Making sense of talking treatments for more

information
Cognitive behavioural therapy (CBT)
CBT can help you deal with how the voices make you feel and think about
yourself without always going into the underlying reasons for them. CBT
may help you:
reduce your anxiety about the voices
help you stand up to them
help you gain control over your voices
You may be offered a type of CBT for psychosis call CBTp - although this
is not usually used to treat hearing voices specifically. CBTp helps you to
think about the beliefs you have about your voices and how these beliefs
affect your experience of hearing voices.
See Mind's online guide Making sense of CBT for more information.
Mindfulness-based cognitive therapy (MBCT)
MBCT is a type of therapy that combines mindfulness and CBT. It may
help you:
focus on what is happening around you when your voices are
distracting you
help you manage how you feel about your voices and what has
happened to you in the past.
See Mind's online guide Making sense of mindfulness for more
information.

Talking therapies work well for me and are essential for

improving my coping mechanisms.

16

How can other people help?

Medication
If your voices are very troubling and you have been referred to a
psychiatrist, they are likely to prescribe an antipsychotic drug. These
drugs may:
stop the voices or make them less frightening for you
make you feel indifferent to the voices, even though you can still hear
them
make the voices quieter and less intrusive, so you feel calmer and less
upset by them
Medication may be something you need only in the short term, allowing
you to learn other ways of coping with the voices so that you then no
longer need drugs.
See our online guide Making sense of antipsychotics for general
information about this type of medication, and details about specific
drugs.

How can other people help

This section is for family and friends who want to support someone who is
hearing voices.
If someone you care about hears voices you might find it hard to
understand what they are experiencing. You might not know how to help.
But there are lots of positive things you can do to support them.
Accept that their experience of the voices is real. Everyone will
have a unique experience of hearing voices and will think about their
voices in different ways. You can help by accepting their experience as
real - even if you find it hard to understand.

17

How to cope with hearing voices

Try not to make judgments about what hearing voices means for
them. Some people don't talk about their voices because they are
worried their friends and family won't understand or will assume they
are seriously ill.
Learn their triggers. Learn more about whether there are particular
situations or experiences that trigger their voices.
Remember they are still the person you've always known.
Hearing voices doesn't change who they are.

My family and friends didn't judge me which I think made it a

lot easier for me to deal with.
Ask them what would help. Avoid making assumptions about what
they find difficult. Different people want different support at different
times. Sometimes the best thing to do can be to ask them what, if
anything, you can do to help.
Reassure them that they are not alone. Lots of people who hear
voices don't realise that other people do too. It can also help to
reassure them that hearing voices does not necessarily mean that they
are ill. There are lots of reasons why people hear voices.
Encourage them to talk about their experience. They may want
to talk to you or they may feel safer talking to a doctor, support
worker or someone from a support group.

Eventually I did confide in one of my closes friends. He told me

without any drama that it was a fairly normal reaction to a highly
stressful situation.
Learn more about the experience of hearing voices and help
challenge stigma. 'Why do I hear voices?' on p.5 and 'What's it like to
live with voices?' on p.6 might be a good place to start.
Help them seek treatment and support if they want it. See our
page on how to support someone to seek help for more information.
But remember that not everyone who hears voices will want, or need,

18

How can other people help?

to seek additional treatment or support.

Take care of yourself. Your mental health is important too and looking
after someone else could put a strain on your wellbeing. See Mind's
online guides How to cope as a carer, How to manage stress and How
to improve and maintain your wellbeing for more information on how
to look after yourself.

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How to cope with hearing voices

Useful contacts
Mind
Mind Infoline: 0300 123 3393
(Monday to Friday, 9am to 6pm)
email: [email protected]
text: 86463
web: mind.org.uk
Details of local Minds, other local
services and Mind's Legal Line.
Language Line is available for
languages other than English.

Useful contacts

Rethink Mental Illness

tel: 0300 5000 927
web: rethink.org
Information, advice and support for
people with mental health problems.

Elefriends
web: elefriends.org.uk
A safe, supportive online community
where you can listen, be heard and
share your experiences with others.
Hearing Voices Network
tel: 0114 271 8210
web: hearing-voices.org
Information and support for people
who hear voices or have other
unusual perceptions.
Intervoice
web: intervoiceonline.org
International community for people
who hear voices

20

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Further information

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This information was written by

Clare Foster
Published by Mind 2016 2016
To be revised 2019
No reproduction without permission
References available on request
Mind is a registered charity No. 219830

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