How Do You Calm Down Paranoia?

The Oxford English Dictionary defines paranoia as “a mental condition by delusions of persecution, unwarranted jealousy, or exaggerated self-importance, typically elaborated into an organized system.” More specifically, paranoia is a pattern of thinking that results in suspicion of other people and irrational mistrust. According to Good Therapy, “the hallmark of paranoia is that it is rooted in false belief.” Verywell Mind provides examples of paranoid thoughts, some of which include the following:

• You think someone might steal from, hurt, or kill you.
• You feel like everyone is staring at you and/ or talking about you.
• You think people are deliberately trying to exclude you or make you feel bad.
• You believe the government, an organization, or an individual is spying on or following you.
• You interpret certain facial gestures among others (strangers or friends) as some sort of inside joke that is all about you.
• You think people are laughing at you or whispering about you behind your back.

Paranoia can range in severity from mild feelings of discomfort to pervasive, debilitating patterns of thinking.

What To Do

There are several self-help techniques that can be used to assuage the feelings of paranoia and help young people learn to effectively overcome and control their paranoid thoughts. Consider the following suggestions:

• Learn to overcome pessimism: continuously assuming the worst in situations rather than viewing things pragmatically can exacerbate one’s paranoia. 
• Try to minimize obsessing: instead of indulging your paranoid thoughts and obsessing over every little thing, release yourself from the need to constantly obsess. 
• Talk to someone: confiding in a close friend can give you the opportunity to process your paranoid thoughts and get a different perspective.
• Self-care: avoid wallowing in your paranoia by staying busy and integrating self-care practices into your daily routine (e.g., exercise, eat nutritiously, meditate, read a book, watch TV, paint, etc.). 

It is important to be mindful of the fact that there is a difference between occasionally experiencing paranoid thoughts and experiencing frequent, all-consuming fits of paranoia. If you are experiencing paranoid thoughts that are preventing you from enjoying your everyday interactions or socializing, it may be advantageous to pursue guidance from a mental health professional.

For Information and Support

Every family in need of mental health treatment must select a program that will best suit the needs of their family. When one member of a family struggles, it impacts everyone in the family unit. To maximize the benefits of treatment we work closely with the entire family to ensure that everyone is receiving the support they need through these difficult times.

Seeking help is never easy, but you are not alone! If you or someone you know needs mental health treatment, we strongly encourage you to reach out for help as quickly as possible. It is not uncommon for many mental health difficulties to impact a person’s life, in the long term. Pursuing support at the beginning of one’s journey can put the individual in the best position to learn how to manage themselves in a healthy way so they can go on to live happy and fulfilling lives.

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