Hearing Voices? Strategies for Managing Auditory Hallucinations

Hearing voices can be unsettling. This concept is often portrayed in movies as a sign of madness, but the reality is far different and less dramatic. Hearing voices, also known as auditory hallucinations, is a surprisingly common experience. Up to one in ten people will experience them at some point. Auditory hallucinations are the signs of schizophrenia. However, hearing voices doesn’t necessarily mean you have a severe mental illness. There are many other explanations. So, if you are experiencing this, you need to understand what might be happening. 

What are Auditory Hallucinations?

Hallucinations are sensory experiences that occur in the absence of external stimuli. In the case of auditory hallucinations, you experience sounds like voices, music, or other noises that aren’t there. Suppose you are doing something and you hear someone calling your name. Or maybe you’re trying to fall asleep and hear whispers or entire conversations in your head. These are auditory hallucinations. 

Why Do We Hear Voices?

Hearing voices isn’t always a sign of a major mental illness. There are many reasons why someone might experience them, including: 

• Stress and Sleep Deprivation:

Our brains are important organs, but they do need rest. When we’re under intense stress or haven’t gotten enough sleep, auditory hallucinations can sometimes occur. 

• Medications and Substance Use: 

Certain medications and recreational drugs can have hallucinations as a side effect. If you are experiencing this, talk to your doctor. 

• Sensory Deprivation:

Spending long periods in quiet or isolation can cause the brain to create its own stimuli, which can manifest as voices. 

• Grief and Loss:

Hearing the voice of a loved one who has passed away is a common experience during grief. Although it’s unsettling, it’s usually a normal part of the grieving process. 

When Should You Be Concerned?

If the voices are distressing, disturbing to your daily life, or accompanied by other symptoms like paranoia or mood swings, then it’s a good idea to seek professional help. A mental health professional can help identify the underlying cause and recommend the best course of treatment. This can be medication, therapy, or a combination of both. 

What You Can Do to Manage These Voices?

Hearing voices can be scary, but it doesn’t mean you’re going crazy. Here are some practical tips and techniques to help: 

1. Understand Your Voices

Keep a notebook to track the voices. Note what they say, the tone (angry, friendly, etc.), the situations they appear in, and how they make you feel. This will help you identify patterns and potential triggers. Voices can be critical, demanding, or threatening. However, sometimes, they offer commentary or try to be helpful. Recognize their intent to respond differently. 

2. Grounding Techniques

When voices become overwhelming, grounding techniques can bring you back to the present moment. These techniques shift your focus to your senses and remind you of your physical reality: 

• 5-4-3-2-1: Look around and name 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can see. This simple exercise brings your attention to the preset environment.

• Focus on Textures: Hold an object with a different texture, like a smooth stone or soft fabric. Focus on the feeling against your skin to ground yourself in the physical world.

 

3. Distraction

Sometimes, the best way to deal with a voice is to distract yourself. Put on your favorite music, listen to a funny podcast, or enjoy an interesting audiobook. Engaging your auditory senses can drown out the voices. Do something creative like painting, drawing, or writing. Focusing on the creative process can push the voices to the back of your mind. Talk to your friends and family or therapist. Social interaction can distract you and provide support. 

4. Challenge the Voices

These techniques take some practice, but they can be effective. Instead of passively listening, try talking back to the voices. Assert yourself and say, “No, I’ll not listen to that,” or “Those thoughts are not helpful.” if the voices are making critical or demanding statements, challenge their logic. Ask yourself, “Is this really true?” or “Would I say this to someone else?” 

Closing Thoughts

The important thing to remember is that hearing voices is a symptom, not a disease. By openly discussing auditory hallucinations, we can help break down the stigma and encourage people who experience them to seek help. With the right support and treatment, you can manage them and live a fulfilling life.