Coping with paranoid personality disorder can be very tough. People in this state often have a difficult time after their treatment program, and many others choose not to undergo any treatment. Paranoid personality disorder revolves around feelings of distrust and distrust. If you suffer from this disorder, hoping to overcome it, scroll down to the first step, for more information on what to do to overcome the paranoia that holds you in your hands.
Steps
Part 1 of 3: Coping With Paranoia When You Are Alone
Step 1. Talk to people around you who you trust
It is important to remember that you have family or friends who want to spend time and talk with you. Tell your closest confidants what you are going through and ask for their help if you find the courage. You should take comfort and happiness from having people you can turn to.
Step 2. Reduce your stress levels
The best way to do this is through meditation and the use of breathing techniques. During meditation, the goal is to clear your mind of all thoughts and simply feel at peace. Breathing techniques are based on the concept that breathing brings well-being to the individual. Try to breathe as deeply as possible and then expel all the air from your lungs, repeating the process.
- Relaxing music can act as a form of meditation. If you feel anxious, play music that will help you calm down.
- Yoga can be an excellent form of meditation that combines physical and mental exercise.
Step 3. Maintain your normal sleep routine
Not getting enough sleep can aggravate paranoia and worsen symptoms. Therefore, it is important to have regular rest periods. Try going to bed and getting up at the same time every day. Do not consume caffeine before bed, as it can disrupt the sleep pattern you are used to.
Step 4. Ask yourself what is the logic behind your fears
While you can arouse those who question the logic that governs the fears and anxieties that plague you, it is important for you to reflect on the motivations behind your actions and interactions. Ask yourself, "Why am I fearful, wary, or anxious?" Try to motivate your fears, do they make sense to you? You should also think about how these negative thoughts are affecting your well-being.
Step 5. Stay healthy
Eat well-balanced meals and physical activity as often as possible. It is important to keep healthy in order to feel good about yourself. Eat food that makes you feel good. Avoid substances, such as alcohol and tobacco, which can have a negative impact on both your physical and mental state.
Step 6. Distract yourself by doing what you love
In addition to eating healthy food to boost your positivity, it's also important to engage in activities that instill positive feelings. Do what you love, whatever it is: take care of the garden every day, go to the movies or even go dancing. Create a constructive outlet for yourself by working on a project you enjoy.
Step 7. Read and pay attention to illuminating information
If you have this disorder, you should constantly offer yourself positive thoughts. One way to do this is to read and observe anything that has an uplifting content. Books and films that instill positive feelings by dealing with how people overcome unlikely things, both psychologically, emotionally, and physically, can feed your motivation.
Part 2 of 3: Coping with Paranoia in Public
Step 1. Keep your confidence high
Paranoia can be stimulated by a low perception of oneself. To combat it, it is important to keep in mind that you are a unique and special individual. If you think someone is looking at you and evaluating you, remind yourself that you are beautiful. Remember that people are busy thinking about their lives and that they don't follow you wherever you go.
Staying confident also means staying positive. Congratulate yourself every day and remember to think positively
Step 2. Find ways to calm down in public
Sometimes, it simply means walking away from a situation where you feel uncomfortable. Take a deep breath and remember that everyone around you has their own personal fears.
Step 3. Participate in discussions to avoid feeling uncomfortable
Sometimes, you may feel like people are laughing or talking about you in public. To combat this feeling, ask them if it's possible to join the conversation. When you join an argument, for sure no one will speak negatively about you because you are one of the forces controlling the conversation. You will be able to prove to yourself that you were wrong and that they are not making fun of you.
Step 4. Go out as a group with people you can trust
If you often feel like someone might attack you or attempt to cause harm when you're out in public, consider hanging out with other people as often as possible. Ask someone you trust to accompany you to shops or to the movies. If you are on a date with someone, you will be less likely to feel like you are in danger.
Part 3 of 3: Overcoming Paranoia
Step 1. Be aware of the symptoms of paranoid personality disorder
The disorder can manifest itself in individuals in different ways. To be sure, it is necessary to have noted the presence of at least four of the symptoms listed:
- A strong belief or suspicion that other people want to trouble you by deceiving, harming, or exploiting you.
- Having trouble trusting friends, co-workers, and even family members.
- Having trouble expressing and sharing thoughts with others because of the fear that what you share will be used against you in the future.
- Having trouble distinguishing innocent remarks from malicious ones. One is easily offended by benevolent or casual statements that in reality have no purpose to threaten or belittle.
- Having a tendency to hold a grudge for a very long time, not to forgive insults and physical harm.
- Being constantly attacked and considering that your reputation is not perceived as such by other people. This erroneous assumption often results in severe counterattacks.
- Having trouble trusting a partner (spouse or sexual partner), thinking he is cheating at any time.
Step 2. Understand what can cause paranoid personality disorder
There are many theories regarding the true cause of this disorder, but experts agree that it is a combination of psychological, social and biological factors. One possible cause can be attributed to the way brain connections occur during development culminating in adulthood. The way a person has been raised, learning to cope with problems, could also contribute to the emergence of this disorder. A further cause may lie in a possible emotional trauma produced by abuse in the past.
Most people with paranoid personality disorder have someone in their family who suffers from schizophrenia and other psychotic conditions. Heredity can also be an important factor in the genesis of the disorder
Step 3. Seek professional help
Believe it or not, paranoia doesn't need to control your life. With the help of a professional therapist, you can actually overcome your fears. It will take time, hard work and dedication, but eventually you will regain control of your life. As soon as you start noticing symptoms of the disorder, ask for help.
Research shows that paranoid personality disorder is a stepping stone for other disorders such as schizophrenia, obsessive-compulsive disorder, and delusional disorder. To avoid their occurrence, it is important to ask for help as soon as possible
Step 4. Ask the therapist to explain the path you will need to take to overcome the disorder
In order to avoid becoming suspicious of the therapist, it is important to ask him to explain the different steps and treatments that will be done to overcome the paranoia. While you may feel wary of him, it is sometimes very important not to abandon treatment, otherwise there will be little chance of recovery.
Step 5. Observe your emotions
When you start therapy, there will be times when you will feel sad or depressed about the disorder, especially when you get into how you perceive others. This sadness can lead to clinical depression. If you begin to feel an excessive feeling of sadness, talk to the therapist.
