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Student’s Reflections: Self Support Ideas For Addressing Unhelpful Hallucinations

Try some of these actions below and see what works best for you to deal with how to deal with hallucinations. There may be multiple actions you find useful in different situations.

How To Deal With Hallucinations

  • Arrange a pre-agreed code or signal that can be used by yourself or someone else to help you identify if you are having a hallucination and bring you back to the present. This could be touching your bracelet, drinking a cold glass of water or feeling your feet on the ground.
  • Put on music
  • Humor sing
  • Read
  • Social contact- speak to someone or call a family member.
  • Focus on your breathing.
  • If auditory hallucination, try putting in ear plugs.
  • Go and take part ina hobby – it could be gardening, knitting etc.
  • Go and stroke your pet.
  • Find a quiet place.
  • Remain calm.

Other Hallucinations Grounding Techniques:

  • Remind yourself of who you are, your name, where you live, where you are, what you’ve done today.
  • Splash water on your face, notice how it feels, feel the towel drying your face.
  • Look at familiar objects in the room.
  • Pay attention to the clothes you are wearing and how they feel on your skin.
  • If you can, go outside. Feel the air on your skin, the temperature etc.
  • Notice one thing for each sense: see, hear, feel, smell, taste.
  • Breathing exercises.

Long-term Actions To Deal Hallucinations:

  • Regularly speak with your GP, potential medication or changes in medication may be needed
  • Speak with a psychiatrist regularly
  • Connect with people with similar experiences, build a support network.
  • Create an emotional support network – family, friends etc.
  • Hobbies – something to keep your focus on something else, like a craft or gardening.
  • Get enough sleep
  • Exercise
  • Limit alcohol and no recreational drugs, especially hallucinogenic.

Blog by Ellie / Certificate IV Mental Health Student

©  H-L Therapy

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