CHALLENGING THE VOICES

Some find that saying ‘no’ to commanding voices can be a source of power, and control. If ‘no’ feels too difficult, saying ‘not yet’ in order to delay responding or acting on their commands might feel more doable. Ignoring the voices entirely can sometimes help to withdraw or deny their power or control.

Some people find that ‘reality testing’ is helpful. This means checking the reality of what the voice is saying, for example, by asking a friend or trusted ally what they think.

I answer back to the voices, and sometimes I shout too. I often swear and answer the judging voice by saying they need to mind their own business and leave me in peace.

Carissa*

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Read

Find an example of reality testing in this list from Ron Ungar (2016). Some ideas about how to cope with voices. Recoveryfromschizophrenia.org.

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An example of 'reality testing'

An excerpt from Ron Ungar’s ‘Some ideas about how to cope with voices'

The voices may be saying something about your friend or partner, for example, saying that your friend is angry at you about something. There are two ways you might “reality test”:

One way is just to check in with your friend in general. “How is it going? Would you like to get together sometime?” If your friend really is angry with you they will tell you, but probably you will find out they aren’t, and you will do so without having to mention the voices or what the voices said!

Or, providing that your friend is understanding and are not likely to take offence, you might try asking your friend directly if what the voice is saying is true. You may have to be cautious about the content of what you wish to check out with person the voices are speaking about, as some of it may just be too intrusive or personal and may actually cause offence! And it may be the voices just want to get you into trouble or bring trouble in your friendships or with the people the voices are attacking. So be cautious with this one.