Hearing voices can be challenging, but several strategies can manage this without resorting to medication. Techniques such as cognitive behavioral therapy (CBT), mindfulness, and regular physical activity have proven effective.
Would You Like to Try Therapy?
BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.
What Does It Mean to “Hear Voices”?
Hearing voices, or experiencing auditory hallucinations, refers to the perception of sound, often in the form of spoken words, without any external stimulus.1 This phenomenon can vary widely among individuals; some may hear voices speaking understandable language, while others hear indistinct murmurs or noises.
Voices can be familiar, possibly mimicking the voice of someone known (e.g., family member, friend, co-worker, etc.), or entirely unfamiliar and unrecognizable to the person experiencing them (e.g., spirit, demon, God, etc.). The content of what is heard can range from benign to distressing, influencing the individual’s emotional and psychological state significantly.
Hearing Voices Vs. Intrusive Thoughts
Hearing voices and experiencing intrusive thoughts are both phenomena that can affect an individual’s mental well-being, but they differ in their nature and perception.2 Hearing voices, or auditory hallucinations, involves perceiving sounds or voices that don’t have an external source. This experience is auditory, making the individual feel like they are hearing someone speak, even though no one is there. It can be hard to decipher fact from fiction, especially if unsuspecting.
Intrusive thoughts are unwelcome, often distressing thoughts or images that suddenly pop into a person’s mind.3 Unlike hearing voices, these thoughts are not experienced through auditory perception but are recognized as thoughts or mental images. Both experiences can be disturbing, but the key difference lies in the sensory experience—auditory for hallucinations and cognitive for intrusive thoughts.
Is Hearing Voices a Symptom of Mental Illness?
Hearing voices is commonly associated with certain mental health conditions, such as schizophrenia, bipolar disorder, and major depressive disorder with psychotic features.4 It’s often considered a symptom of these conditions, especially when accompanied by other symptoms like delusions or significant mood disturbances. Diagnosis and treatment by healthcare professionals are crucial for managing these underlying conditions effectively.
Hearing voices is not exclusively a sign of mental illness. Cultural, spiritual, and personal beliefs can also influence this phenomenon, with some individuals and communities viewing the experience as a positive or meaningful part of their lives.5 Further, stressful or traumatic events can trigger voice-hearing in people without a mental health diagnosis.
Hearing voices may be a symptom of the following mental illnesses:
- Psychosis
- Schizophrenia
- Schizoaffective disorder
- Bipolar disorder
- Severe depression
- Borderline personality disorder (BPD)
- Posttraumatic stress disorder (PTSD)
- Dissociative disorders (i.e., dissociative identity disorder [DID])
- Delirium
- Substance-induced psychotic disorder
It’s important to approach the experience of auditory hallucinations with a comprehensive assessment to understand its context and potential connections to mental health conditions.
How to Stop Hearing Voices Without Medication
Various non-medical approaches can be effective in managing the experience of hearing voices, offering valuable alternatives or complements to medication.6 Techniques such as cognitive behavioral therapy (CBT) focus on changing the thought patterns and behaviors associated with hearing voices, helping to reduce their frequency and impact. Mindfulness and meditation practices are also beneficial, as they enhance awareness and control over one’s reactions to these voices, fostering a sense of calm and detachment.
Top Rated Online Therapy Services
BetterHelp – Best Overall
“BetterHelp is an online therapy platform that quickly connects you with a licensed counselor or therapist and earned 4 out of 5 stars.” Take a free assessment
Online-Therapy.com – Great Alternative
In addition to therapy, all Online-Therapy.com subscriptions include a self-guided CBT course. Visit Online-Therapy.com
Peer support groups and community programs provide a supportive environment where individuals can share experiences and coping strategies. Regular physical activity and ensuring a healthy lifestyle can further mitigate stress and improve mental health, potentially reducing the occurrence of auditory hallucinations. These non-pharmacological methods emphasize the importance of a holistic approach to mental well-being, recognizing the value of diverse strategies in managing the experience of hearing voices.
Here are 10 ways to stop hearing voices:
1. Cognitive Behavioral Therapy (CBT) for Hallucinations
Cognitive behavioral therapy (CBT) can be specifically tailored to help individuals who experience auditory hallucinations.6 This adaptation involves helping the person understand the nature of their hallucinations and the impact of their thoughts and beliefs on these experiences. Through CBT, individuals learn to challenge the distressing content of their hallucinations. This process helps reduce the emotional response and the perceived control the voices may have.
CBT techniques for hallucinations also include developing coping strategies to manage the associated distress. This could involve distraction techniques, mindfulness, and techniques to improve relaxation and stress management. By equipping individuals with a toolkit of strategies, CBT aims to lessen the intensity and frequency of the voices, thereby improving daily functioning and overall quality of life. The focus is on changing the individual’s reaction to and interpretation of the voices, rather than eliminating the voices entirely.
2. Mindfulness Techniques
Mindfulness techniques can be profoundly beneficial in managing the response to hearing voices by fostering a stance of non-judgmental observation towards one’s experiences.7 Through mindfulness, individuals learn to notice their hallucinations without immediately reacting or attaching meaning to them. This practice helps in creating a space between the person and their experiences, reducing the immediacy and emotional charge of the voices.
The benefits of mindfulness practices extend to a decreased intensity of hallucinations and an improved ability to cope with them. By regularly engaging in mindfulness, individuals may find they can observe their hallucinations with a sense of detachment and curiosity rather than fear or distress. This shift in perspective can significantly lower the distress associated with hearing voices, enhancing overall mental well-being and daily functioning.
3. Meditation Techniques
Meditation techniques offer a pathway to calming the mind and reducing the frequency of hearing voices.8 Through focused attention or open monitoring meditation, individuals can learn to quiet the internal chatter and potentially decrease the occurrence of auditory hallucinations. Regular meditation strengthens the mind’s ability to concentrate and diverts attention away from the voices, promoting inner peace and stability.
Moreover, meditation fosters an altered response to hearing voices by cultivating a state of acceptance and equanimity. Instead of reacting with fear or frustration, individuals can learn to acknowledge the presence of voices without emotional engagement. This shift in response can significantly reduce the distress and anxiety associated with auditory hallucinations, making them more manageable and less intrusive in daily life.
Some types of meditation to help stop hearing voices include:
- Guided imagery meditation: Guided imagery meditation involves being led through a series of calming visualizations by a guide or audio recording. It can help individuals stop hearing voices by redirecting their focus to positive, peaceful images, thereby reducing the power and presence of auditory hallucinations.
- Mindfulness meditation: This practice teaches individuals to observe their thoughts, feelings, and sensations without judgment. For those hearing voices, mindfulness meditation can help by increasing awareness and acceptance of their experiences, reducing the distress and negative reactions associated with auditory hallucinations.
- Mantra meditation: In this form of meditation, individuals repeat a word or phrase (mantra) silently or aloud, focusing their attention solely on this repetition. This concentrated focus can help distract from and lessen the impact of hearing voices, providing a sense of calm and control. “This isn’t real.”
- Breath awareness meditation: This involves focusing attention on the breath, and observing its natural rhythm and flow. For someone experiencing auditory hallucinations, breath awareness can anchor the mind in the present moment, reducing the prominence of voices and promoting relaxation.
4. Coping Strategies
Having a set of practical coping strategies can be immensely beneficial. This section introduces a variety of techniques designed to empower individuals to manage and lessen the impact of hearing voices. From grounding exercises to engaging in creative activities, these approaches offer tangible methods to improve control over hallucinations and enhance overall quality of life.
Some coping strategies to help stop hearing voices include:
- Distraction techniques: Distraction techniques involve shifting your focus away from hearing voices to other activities or stimuli. Examples include listening to music, engaging in a hobby, or physical exercise. This can help reduce the prominence of voices by occupying the mind with alternative, engaging tasks, making the voices less intrusive.
- Grounding exercises: Grounding exercises help individuals reconnect with the present moment, often through sensory experiences. Examples include holding a cold ice cube, feeling the texture of an object, or naming items in the environment. These exercises can diminish the impact of auditory hallucinations by anchoring the person’s awareness in the here and now.
- Engaging in creative activities: Activities like drawing, painting, or writing offer an outlet for expression and can be therapeutic. They allow individuals to channel their experiences and feelings into creativity, which can provide a sense of relief and distraction from the voices.
- Social interaction: Spending time with friends, family, or supportive others can provide a distraction and reinforce a sense of connection and normalcy. Social interactions can offer emotional support and reduce feelings of isolation, which often accompany auditory hallucinations.
- Regular physical activity: Exercise releases endorphins, which have mood-boosting properties. Regular physical activity can also help regulate sleep and reduce stress, potentially decreasing the frequency and intensity of hearing voices by improving overall mental health.
5. Peer Support & Community Resources
Peer support and community resources play a crucial role in managing auditory hallucinations by offering a sense of belonging and understanding that can be hard to find elsewhere. Self-help groups and group therapy sessions, whether in-person or online, create a supportive environment where individuals can share their experiences and coping strategies. This communal sharing fosters a sense of solidarity, reduces isolation, and can significantly demystify and destigmatize the experience of hearing voices.
Moreover, these groups often provide access to resources and information that may not be readily available elsewhere, including innovative coping strategies and insights into navigating healthcare systems. The collective wisdom of a community that understands the complex reality of auditory hallucinations can be incredibly validating and comforting. Such support networks encourage personal growth and resilience, further highlighting the value of shared experiences in overcoming challenges associated with hearing voices.
Online Psychiatry and Medication Management Covered by Insurance
Talkiatry can match you with a real psychiatrist who takes your insurance and is seeing new patients. They’re in-network with major insurers and offer medication management. Get started with a short online assessment
6. Lifestyle Changes & Holistic Approaches
Incorporating lifestyle changes and holistic approaches can significantly support overall mental well-being and potentially reduce the occurrence of hearing voices. Activities such as running, swimming, or even walking can help clear the mind, reduce stress, and enhance sleep quality, creating a more stable mental environment that may diminish the frequency of auditory hallucinations. A balanced diet and adequate sleep are also foundational to mental health. Consuming a variety of nutrients can support brain function and emotional balance, potentially reducing the triggers of hearing voices.
Prioritizing sleep hygiene—establishing regular sleep patterns, creating a comfortable sleep environment, and avoiding stimulants before bedtime—can improve sleep quality, which is closely linked to mental health. Together with relaxation techniques such as yoga, meditation, or deep-breathing exercises, these lifestyle adjustments can create a holistic support system for individuals experiencing auditory hallucinations, offering a natural approach to manage and potentially reduce their impact without medication.
7. Journaling
Journaling offers a private, reflective space for individuals to express their thoughts, feelings, and experiences with hearing voices. By regularly writing down what they hear and how it affects them, individuals can gain insights into patterns or triggers associated with their auditory hallucinations.
This reflection process can help externalize the voices, reducing their intensity and emotional grip. Moreover, journaling encourages a creative outlet for coping, allowing for a deeper understanding and management of one’s experiences without necessarily relying on medication.
8. Art Therapy
Art therapy provides a non-verbal mode of expression that can be particularly useful for those who find it challenging to articulate their experiences with auditory hallucinations. Through painting, drawing, sculpting, or other art forms, individuals can explore their feelings, thoughts, and reactions to hearing voices in a safe, therapeutic context.
This creative process can help in externalizing and distancing oneself from the voices, offering relief and a sense of control. Art therapy fosters self-exploration and healing, potentially reducing the frequency and impact of auditory hallucinations by channeling emotions and experiences into creative expression.
9. Nature Therapy
Spending time in nature, also known as ecotherapy or nature therapy, has been shown to have numerous mental health benefits.9 The calming effect of natural environments can significantly reduce stress, anxiety, and depression, which are often associated with auditory hallucinations. Activities such as hiking, gardening, or simply walking in a park can help individuals feel more grounded and connected to the present moment, diminishing the prominence of voices.
The sensory engagement with nature—seeing, hearing, smelling, and touching the natural world—can also serve as a powerful grounding technique, offering a peaceful refuge from the internal experience of hearing voices.
10. Cognitive Restructuring
Cognitive restructuring is a cognitive-behavioral therapy technique that involves identifying and challenging negative thought patterns and beliefs that may exacerbate the experience of hearing voices. By learning to reframe these thoughts into more positive or realistic ones, individuals can alter their emotional response to the voices, reducing fear, stigma, and distress.
This technique encourages a more balanced perspective on the voices, potentially decreasing their frequency and impact. Cognitive restructuring can be practiced independently or with the guidance of a therapist, offering a structured approach to changing how one responds to and perceives auditory hallucinations.
How to Get Help if You’re Hearing Voices
Finding professional help is a crucial step if you’re troubled by voices you hear or suspect they are a symptom of an underlying mental health condition. One effective way to find a therapist is through an online therapist directory. These directories allow you to search for mental health professionals based on location, specialty, and the issues they treat, including auditory hallucinations. You can also filter your search to find therapists who offer teletherapy services, providing flexibility and accessibility regardless of where you live.
Would You Like to Try Therapy?
BetterHelp has over 30,000 licensed therapists who provide convenient and affordable online therapy. BetterHelp starts at $65 per week and is FSA/HSA eligible by most providers. Take a free online assessment and get matched with the right therapist for you.
Online therapist directories, such as the one offered through Choosing Therapy, often include profiles and bios of therapists, giving you an insight into their therapeutic approach and areas of expertise. This information can help you make an informed decision about who might be the best fit for your needs. Additionally, many directories offer resources about mental health conditions, including those that might cause you to hear voices, such as schizophrenia or bipolar disorder.
Treatment Options for Hearing Voices
For many individuals experiencing auditory hallucinations, professional treatment becomes necessary, especially when the voices significantly impact daily functioning or are symptoms of an underlying mental health condition. Treatment plans are personalized and can include a variety of approaches. While non-medication strategies are often effective, there are instances where these methods may not fully alleviate symptoms. In such cases, medication can play a crucial role in managing the condition, either as a standalone treatment or in combination with other therapies.
Medication options might include antipsychotics or other drugs designed to balance brain chemistry and reduce the occurrence of hallucinations. It’s important to have an open discussion with a healthcare provider about medication’s benefits and possible side effects. The decision to include medication in treatment is made with careful consideration of the individual’s specific needs, symptoms, and overall health profile.
Therapy
Psychotherapy offers a valuable approach to treating auditory hallucinations by addressing the psychological factors underlying these experiences. Here, individuals can explore the content and context of their hallucinations, identify triggers, and develop strategies to manage their reactions to the voices. This process helps in reshaping thought patterns and beliefs that contribute to the distress and frequency of hallucinations. Psychotherapy also provides a safe space to work through any underlying issues, such as trauma or stress, that may exacerbate the condition.
Moreover, psychotherapy can enhance coping skills, improve emotional regulation, and foster a better understanding of oneself and one’s experiences. Techniques like mindfulness and radical acceptance can be particularly effective, teaching individuals to observe their hallucinations without judgment and reduce their impact on daily life. By building resilience and self-awareness, psychotherapy empowers individuals to navigate their experiences with auditory hallucinations more effectively, leading to improved mental health and well-being.
Therapy options for auditory hallucinations include:
- Cognitive behavioral therapy for psychosis (CBTp): CBTp is a specialized form of cognitive-behavioral therapy tailored for individuals experiencing psychosis, including those who hear voices. It helps identify and challenge unhelpful beliefs about the voices, reduce their distressing power, and develop coping strategies to manage their impact. CBTp aims to change the relationship an individual has with their hallucinations, promoting a sense of control and reducing fear.
- Psychodynamic therapy: Psychodynamic therapy explores the underlying psychological roots of auditory hallucinations, often linking them to unresolved conflicts or traumas. By understanding the emotional significance of these voices and the internal dynamics they represent, individuals can gain insight into their experiences, leading to symptom relief and improved mental health.
- Acceptance and commitment therapy (ACT): ACT teaches individuals to accept their experiences without judgment, including hearing voices, and to commit to actions aligned with their values despite these experiences. This approach helps reduce the struggle against hallucinations, minimizing their impact on life.
- Mindfulness-based therapy: This therapy encourages individuals to pay nonjudgmental attention to the present moment, including their experiences of hearing voices. By observing these experiences without reacting, individuals can reduce their distress and gain a sense of detachment, making the voices less intrusive and easier to manage.
- Dialectical behavior therapy (DBT): Originally developed for borderline personality disorder, DBT has been adapted for other conditions, including those with psychosis. It focuses on building skills in distress tolerance, emotion regulation, and interpersonal effectiveness, which can help individuals manage the emotional and social challenges that come with hearing voices.
- Narrative therapy: Narrative therapy helps individuals separate their identity from their experiences, including auditory hallucinations. By “re-authoring” their stories, individuals can view the voices as external to themselves, reducing their influence and helping the person reclaim their life narrative. This approach fosters a sense of agency and empowerment.
- Music therapy: Music therapy can provide an alternative avenue for expression and communication for those who hear voices. Engaging with music—whether through listening, playing, or composing—can offer a distraction, reduce stress, and facilitate emotional exploration, helping to diminish the distress associated with auditory hallucinations.
BetterHelp – Affordable, convenient, online therapy – Get 20% off your first month!
Transcranial Magnetic Stimulation (TMS)
Transcranial magnetic stimulation (TMS) is a non-invasive procedure that uses magnetic fields to stimulate nerve cells in the brain. It’s primarily used to treat depression but has shown promise in treating auditory hallucinations in individuals with schizophrenia and other psychotic disorders. The treatment involves placing an electromagnetic coil against the scalp near the forehead. The coil generates brief magnetic pulses, which pass through the skull and induce small electrical currents that stimulate brain cells.
TMS can target specific areas of the brain associated with auditory processing and the generation of hallucinations. By modulating the activity of these areas, TMS may help reduce the frequency and intensity of auditory hallucinations. Although the exact mechanism is not fully understood, it’s believed that TMS may help reset the neural circuits that have become dysregulated in psychosis. Clinical trials have shown that TMS, particularly when administered over the course of sessions, can provide relief for some individuals experiencing auditory hallucinations, offering a potential alternative for those not fully responding to traditional treatments.10
Medications
Medications may be necessary for individuals who hear voices, especially when these auditory hallucinations are part of a broader psychotic disorder. In cases where the hallucinations are debilitating or pose a risk to their safety or the safety of others, medication can be an essential component of treatment. Antipsychotic medications are the most prescribed drugs for managing auditory hallucinations. They work by affecting the brain’s neurotransmitters, particularly dopamine, which is thought to play a crucial role in psychosis. Antipsychotics can help reduce the frequency and intensity of the voices, making them less distressing and intrusive.
For individuals with substance use disorders who experience auditory hallucinations, treatment becomes more complex. Substance use can exacerbate or even trigger hallucinations, making it crucial to address both the substance use and the hallucinations concurrently.11 In such cases, a combination of medication, detoxification, and rehabilitation may be necessary. Antipsychotics can still be used, but with careful monitoring. Additionally, treatment for substance use might include medications such as methadone, buprenorphine, or naltrexone alongside therapy to address the underlying causes of the substance use disorder.
In My Experience
Additional Resources
Additional Resources
Education is just the first step on our path to improved mental health and emotional wellness. To help our readers take the next step in their journey, Choosing Therapy has partnered with leaders in mental health and wellness. Choosing Therapy may be compensated for marketing by the companies mentioned below.
Talk Therapy
Online-Therapy.com – Get support and guidance from a licensed therapist. Online-Therapy.com provides 45 minute weekly video sessions and unlimited text messaging with your therapist for only $64/week. Get started
Psychiatry, with You in Mind
Talkiatry – Our psychiatrists can diagnose your condition, prescribe medication, and monitor your progress. Most psychiatry visits cost patients $30 or less* Free Assessment
Starting Therapy Newsletter
A free newsletter for those interested in learning about therapy and how to get the most benefits out of therapy. Get helpful tips and the latest information. Sign Up
DBT Skills Course
Jones Mindful Living Dialectical Behavior Therapy (DBT) is a popular treatment for BPD. Learn DBT skills with live weekly classes and online video courses for only $19 per month. Free one-week trial
Choosing Therapy Directory
You can search for therapists by specialty, experience, insurance, or price, and location. Find a therapist today.
Choosing Therapy partners with leading mental health companies and is compensated for marketing by Jones Mindful Living, Online-Therapy.com, and Talkiatry. *Includes all types of patient cost: copayment, deductible, and coinsurance. Excludes no shows and includes $0 Visits.
Online Anxiety Test
A few questions from Talkiatry can help you understand your symptoms and give you a recommendation for what to do next.
Best Online Therapy Services
There are a number of factors to consider when trying to determine which online therapy platform is going to be the best fit for you. It’s important to be mindful of what each platform costs, the services they provide you with, their providers’ training and level of expertise, and several other important criteria.