#coping techniques

beng able to get up and walk around safely

thinking/talking more clearly and lessening of brain fog

a willingness to re-engage with a situation/emotion (even with some reluctance)

ability to do a task you did not want to/could not do before

being able to plan and problem solve (even if you still don’t know what to do)

improved concentration/focus

more understanding of a situation

calmer and slower thoughts (rather than scattered thoughts/rumination)

slower heartbeat and breathing

faster heartbeat, if doing exercise, and momentum that gives you a chance to do a task before you sit down again

being able to sleep easier

an ability to look at the big picture and not get lost in the details

feeling that you can “manage”

ability to control outbursts/destructive behaviour or pause before acting

managing to stop crying

I recently got put on this method through a YouTube video recommended to me called the Sharp Ax method. Name doesn't matter, I'm gonna skip right to telling you what to do.

You have a notebook? Maybe one that you've horded and used once or twice before abandoning? Grab that shit. Get your favorite pen. At the top of the page you're going to write "Brain Dump". For like, 10-15 minutes, just sit there and write down every thought that comes to mind. Does your back hurt? Write it. Do you have to make breakfast? Write it.

But here's the thing: if there's something you need to do (paperwork, showering, shopping, etc) you're gonna write it like this.

"I want to shower." "I want to check the mailbox." "I want to do my laundry today."

For whatever reason, reframing things you need to do as things you want to do has helped me so immensely, and even when I can't finish all the things I want to finish, I still feel good for finishing the ones I was able to.

I’m not diagnosed with anything yet so I’m not on any meds. And my coping skills aren’t very good.

I usually just use music and try to ignore things to the best of my ability. That helps with a lot of the more usual auditory hallucinations. Walls and floors moving are…hard. But I typically just reach out to feel them (and hope I’m not having tactile hallucinations too and don’t feel that move)

But things like feeling bugs on my skin. Or hearing disturbing things (screaming, loud extremely negative internal voices / intrusive thoughts, etc) I don’t really know how to deal with? And I was wondering you’d have any tips? The internet isn’t very helpful and I was wondering if someone else who experiences this stuff too might have some better suggestions!

Thanks!

My biggest coping skills are distracting myself from the hallucinations, and trying to ease my emotional reactions to them.

Music is great, but it can't really drown out the auditory hallucinations. In my experience listening to a YouTube video, watching a show/movie, listening to an audiobook or talking to someone is more helpful. These things require my attention, and for me to think about what I'm hearing, that way I'm not focusing on or thinking about the hallucinations.

I am a fan of the "putting your hands on the walls to feel that they are actually steady" trick. I've talked about it a long time ago on this blog, since I have experienced moving walls and floors a lot. I think it also is a very grounding experience. If you are hallucinating it can be very helpful to use a fidget toy or something else that is pleasing to touch (dry rice, sand, rocks, soft blankets, etc). It shifts your focus to something that is real, that you can feel and be comforted by.

For the other, maybe more distressing hallucinations, it can be very helpful to distract yourself. Consciously shifting your focus away from the hallucinations and onto something you enjoy. This can be a hobby like drawing or crocheting. Or something relaxing like watching your favorite TV show, or going on a walk. This won't actually stop the hallucinations themselves, but it will keep you engaged with something else, which can help you ignore the hallucinations.

In my experience, spending a lot of time focusing on and thinking about the hallucinations can make things worse (as in feel more severe, not change the amount of hallucinations). Luckily I have spent years coping with the hallucinations, to the point where now I can experience them and immediately move on, which is way less stressful for me. And that was a skill I learned after a lot of practice, and I'm glad I did. It won't be easy at first, but I do believe that it is possible to eventually ignore hallucinations to the point that they are just mildly annoying.

Also since you aren't getting treatment for the root of the issue (the hallucinations), the best thing you can do is try and treat your emotional reaction to them at home. This can be any self care activity that works for you. This will be personalized to you but it can be things like cuddling your pet, taking a bath, reading a book, applying makeup, baking your favorite sweets, making a cup of tea, calling a friend, etc. If you want more ideas you can turn to the internet but look for "self care ideas" or "ways to destress at home". Because hallucinations can be very distressing, and it's important to care for yourself during and after the experience. These things can overlap with the distraction techniques, either way it's getting your mind off of the hallucinations and onto things you enjoy.

Well... This ad seems really good but ..there's always a but... "So invisible you forget you're wearing it." Uhm so it's safe to wear in the shower or swimming or will it not work anymore? It's waterproof and sweat proof? 🤔 I mean, if you forget you're wearing it??? Till you realize you can hear the shower water running, after you began to wash your hair? Oh-oh! 😱 How much money and frustrations is this going to set you back? You need to get to work but you're hearing aid is now broken because it got wet. Does this business offer back up rentals if this happens? Are there extra fees for the rental hearing aids until yours is fixed? 🥴🥺

Notice, the most important criteria is missing in this as... What kind of hearing loss will it really help? Mild? Moderate or severe/profound? See? See how they don't talk about this in ads. This is where people with hearing loss should be educated about and aware of. 'Hook, line and sinker!' you need to contact this business to find out more info or research it more, on line.

My hubby, who has moderate hearing loss in one ear, deaf in the other ear, wears a Phonak BTE (Behind The Ear) It has blue tooth connection to his phone and its digital, it will turn itself down low, whenever a big rig truck or ER sirens speed by your vehicle to try to help protect your hearing and to try to help reduce tinnitus, (ringing in ears.) My hubby is not ashamed to tell people he is hard of hearing... Hence the old quote, "It is what it is, but will become what you make of it." Any kind of hearing loss doesn't have to and in this day and age, should not be embarrassing. If it is shameful for you, you can help build your confidence by learning sign language and getting to know the D/deaf communities in your town. There are also many wonderful, therapeutic, self esteem building counselors and life coaches out there to help cope with hearing loss.

If this kind of hearing aid actually helps you to hear, Great, just please always ask the correct questions when making an important decision and investment about your hearing loss or D/deafness.

We hope you find this information helpful.