Are you always afraid that something will happen to you? Do you often glance back or think about what other people have said about you? If this scenario describes you, you may be experiencing paranoia. Paranoia can stem from negative thoughts or beliefs from self-confidence issues. Paranoia can be a symptom of a bigger problem, such as paranoid schizophrenia. In this case, you should contact your doctor as soon as possible.
Step
Method 1 of 3: Taking Over Your Thoughts
Step 1. Overcome pessimism
One of the reasons you become paranoid is that you tend to assume the worst of all situations rather than being realistic about the outcome. You may think that everyone is talking about you, that they all hate your new haircut, or that your boss will be furious. However, most likely none of this is true. The next time you think about things that are pessimistic, stop and do the things below:
- Ask yourself how often negative thoughts turn into reality.
- When you're expecting the worst, consider all the possible outcomes of a situation, not just the most negative. Then, you will see that there are many possibilities in every situation.
- Try to combat any pessimistic thoughts that come up with two realistic thoughts. For example, if you're worried about everyone laughing at your shoes, consider that 1) there's no way a pair of shoes will keep everyone laughing all day, and 2) it's possible that a new funny cat meme is mushrooming through the office messaging system.
Step 2. Stop obsessing over every little thing
Part of being paranoid is not only feeling like everyone is against you or going to get into trouble with you, but being paranoid is also making you think about it all the time. The more often you think about the same negative things, the deeper you will dive into your paranoid thoughts, and the more you will believe that they are not very accurate. While you may not be able to stop obsessing completely, there are a few tricks that can help reduce negative thinking:
- Give yourself "time to worry". Spend this time sitting and thinking about paranoid things, evaluating them, and trying to minimize them. If worry comes at another time, try to move it to your “worry time”.
- Keep a journal that records your paranoid thoughts. Read back every week. Not only can this help you reduce your paranoid feelings in a healthier way, but it can also help you see that some of your paranoid fears didn't happen when you reread the article. You can see that you are worried if X occurs within a certain date. Once the day has passed, and X hasn't happened, you'll be able to accept that most of your paranoid beliefs are not bound to happen.
Step 3. Share your heart with a close friend
Having someone to talk to about your paranoid feelings can share your concerns and get a different point of view. Even expressing your fears can make you see how illogical it is.
- If you tell a friend that you feel some of your friends hate you, the friend you're talking to will be able to provide rational and concrete examples to prove you wrong.
- Just make sure you choose one of the more rational and impartial friends. Don't choose friends who will only fuel your paranoia and make you feel worse.
Step 4. Stay busy
Another way to avoid being paranoid is to not allow time to sit with your chin up and think about what other people think of you. While staying busy can't help you run away from all your problems, it can help focus your energy on more productive things, like exploring your interests or achieving personal goals.
If you spend a few hours a week immersed in something you truly love, be it yoga or coin collecting, you won't be drowning in paranoid thoughts
Step 5. Feel what other people feel
This exercise can really help. If you worry about someone and feel how they feel, you can see that most of your fears are unfounded. As a simple example, let's say you're on your way to a party and you say to yourself, "Everyone is probably aware that I'm wearing the same clothes I was wearing at the party three weeks ago." Ask yourself if you remember what everyone else was wearing at the party; the chances that you will remember what other people are wearing are very small.
Ask yourself how likely it is that the people you're worried about are really thinking about you as much as you think about them. Do you spend hours thinking about how much you hate other people? Probably not
Step 6. Find out if your paranoia stems from anxiety
If you have excessive anxiety, you may be caused by constant worry and fear that something bad will happen. Anxiety can even trigger your paranoid thoughts, although these two conditions are different. Anxiety can cause you to think that you have a serious illness; on the other hand, paranoia can lead you to believe that the doctor is deliberately making you sick.
If anxiety is the main cause of your problems, it's best to seek medical attention or do something to stop the anxiety
Step 7. Seek professional help if needed
There is a difference between thinking that all your friends are talking about you and letting these thoughts really affect you. There's also a difference between knowing that your thinking is irrational in some ways and suffering from severe delusions that everyone else is going to hurt you. If you feel like your paranoid feelings are taking over your life and preventing you from enjoying daily interactions or socializing, talk to a psychologist or other health care professional to help with your condition.
Method 2 of 3: Getting Rid of Paranoia While Socializing
Step 1. Stop caring what other people think
If you want to be able to socialize without worrying about how other people judge you, learn to slowly stop caring about what other people think. Of course, this is easier said than done, but as you begin to believe in yourself and feel comfortable around other people, you will see that every little thing you do, say, or wear means nothing to the people around you. around you.
- Learn to feel a little confident. People who are not confident think about subjective experiences that other people feel, and these experiences cannot be controlled by anyone. Know that whatever someone thinks about you, they have the ability to think about it. Sometimes, other people make comments about us that reflect what we think of ourselves. Even in a situation like this, it doesn't make an opinion a fact. Try to ignore these comments and stop doubting yourself every time someone shares their subjective opinion of you.
- Learn to accept yourself as you are. It doesn't matter if you just slipped or your hair was unkempt, you're still human. All humans are imperfect creatures. Embrace your natural uniqueness and stop thinking that everyone is perfect except you. Need real proof? Head over to YouTube and watch some funny videos to remind people that all humans make mistakes - and sometimes, these mistakes can be laughed at.
Step 2. Get yourself out there
Most paranoid people are very afraid that no one likes them or wants to hang out with them and they tend to spend time alone at home rather than in social circles. If you never leave the house, you will only think about bad things because you have never experienced the positive aspects of social interaction. Make it a goal to get out of the house and hang out with as many people as possible, or at least once or twice a week.
The more time you spend socializing, the more comfortable you will be with the people around you and the less likely you will be to imagine that they all hate you
Step 3. Take note of all the good things around you
After hanging out with a group of people or even just chatting with your neighbors on the street or with the cashier at the convenience store, you should get at least some positive impressions about the people in this world. At the end of the day or week, write down all the good things that happened when you interacted with other people, all the positive things you felt about them, and all the reasons why those interactions have benefited your life.
When you feel paranoid, review this list. Reminding yourself of concrete reasons why you should be sure of the other person's intentions can reduce your paranoid thinking
Step 4. Learn to accept criticism
You may feel that someone hates you when they are only providing constructive criticism and suggesting ways to improve your work. If the teacher gives you a bad grade on an essay, read his feedback and try to see if he has a good reason rather than assuming that you got a bad grade because the teacher doesn't like you.
If you've ever received harsh criticism, remember that it's your own way of responding to it. You can even cry or think about it for weeks, or you can think of it as an opportunity to improve. Write down those critical comments and think about the truth. If there's a slim chance that the criticism is true, you should think hard about whether this is an aspect of yourself that you want to change, or if you want it to continue like this
Step 5. Accept that there are bad people in this world
Unfortunately, not everyone you meet and interact with likes or treats you well. But that doesn't mean you can't stand out! In fact, being aware of the fact that there are bad people, uncaring people around, or cold people in this world will make you appreciate the good people in your life. If someone is being rude to you for no apparent reason, you have to learn to accept that this is due to the person's insecurities and personal problems, not what you did.
Remind yourself that this world needs a variety of people. Not everyone will be your close friend, but that doesn't mean everyone wants to be your worst enemy
Method 3 of 3: Overcoming Instances of Situational Paranoia
Step 1. Face your partner if you think he or she is cheating on you
If you're afraid that your partner is cheating on you - especially if you feel the same way about everyone you date - chances are, your worries are rooted in paranoia. Ask yourself if you have concrete evidence that this is happening or if it's just in your head.
- Be open and talk to your partner about it. Tell him that you realize your feelings are irrational and that you need help dealing with them.
- Don't accuse your partner of cheating or ask him to hear from him every two seconds when you're not together to make sure he's not cheating on you. This will only make your partner feel that there is no trust in the relationship.
- Keep your own identity. If you find yourself obsessing over the person you're dating or starting to depend too much on them, you're more likely to be paranoid because you feel dependent on that person's loyalty. Take care of other relationships outside of your love relationship.
Step 2. Ask if your friends are really talking about you
Ask yourself what you and your friends would say if someone didn't join in - do you spend all day gossiping and talking about how much you hate that person? That likely won't happen unless you actually join a group of gossipy and mean friends. Ask yourself how likely it is that other people will talk about you a second after you leave.
Do your friends invite you for a walk? Praise you? Asking for advice? If so, why do you feel that they really hate you?
Step 3. Fight paranoia at work
A common paranoid worry that people in the office have is that they feel like they're always on the verge of getting fired or that their boss hates them. If you feel that way, ask yourself what evidence you have to prove that you will lose your job. Did you get to the office on time? Record working hours? Show improvement? If so, why would you be fired? If you don't have a bad omen and people around you don't get fired much, chances are that your worries are only in your mind.
- Help yourself feel better by making a list of the major contributions you have made at work.
- Make a list of compliments or positive feedback your boss gives you. Now, write down all the negative things other people have told you. You'll see that the positives outweigh the negatives, and see if they don't plan to direct your work efforts in a positive direction.
Step 4. Remember that not everyone looks at you when you leave the house
Another form of paranoia is based on the ego. You will feel that once you enter a room or come to a party, everyone will be looking at you, laughing, or booing you behind your back. Ask yourself how often you look at a stranger who has just come to a place; chances are, like most people, you care too much about how you look and how other people perceive you to care about others.
Tips
- Hang on. Constantly worrying about other people trying to hurt you is exhausting, and acting on those concerns can trigger painful situations for you. It is okay. Forgive yourself again. you are okay. Keep trying.
- Believe in yourself, you have the confidence to do whatever you want. Don't let the little things distract you or stop you from reaching your goals.
- Most people tend to feel a little irritated and sensitive, especially when it comes to paranoia, when they are sleep deprived. Get a good night's sleep (about 8 to 9 hours) and you will feel much better. It's normal to feel scared every now and then, but not too often.
- Think for a few seconds about how many great things are about you. If you feel like you're being criticized by others but aren't quite sure yet, tell yourself to yourself that: "I'm great at being who I am," and smile a little.
- Take a deep breath. Inhale, exhale, inhale, exhale. This can help your brain get the oxygen it needs to feel calm.
Warning
- Trying to ignore paranoia for a few months can make paranoia permanent, so don't ignore it. Don't face this alone or with well-intentioned friends who don't know what to do.
- If you continue to feel paranoid for a month or two, and it's causing problems with your ability to function, you should contact a psychologist or psychiatrist immediately.
