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Hearing Voices

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself cope? 

Will I ever get rid of my voices?

Some people do get rid of their voices. But many people find that they never go completely. Finding an approach that works best for you can help you come to terms with your voices and develop a better relationship with them.

Understand your voices

Understanding more about voices in your life now and how they relate to your past may help you: 

  • feel more in control 
  • recognise when your voices are causing problems 
  • stand up to your voices 
  • develop a better relationship with your voices so they don’t interfere with your life or prevent you from making your own choices. 

“I understand I don’t have to give in to their demands. I can negotiate and wait before acting on instructions and try grounding techniques to distract myself.”

Voices and your past

These questions might help you think about how your voices relate to your past.

  • What was happening when I first heard voices? 
  • Where was I? How was I feeling? 
  • What did they say? 
  • What did they sound like? What age were they? 
  • Do they represent a person or problem? 
  • Are there any patterns to the voices?

You may be able to identify voices as individuals from your past or as representing yourself at different ages. 

They may be related more indirectly to a traumatic event.

Voices and your life now

These questions might help you think about voices in your life now.

  • Do I hear voices at a particular time or place? 
  • What is happening when I hear voices? 
  • What do the voices want me to do? 
  • What do I want to do? 

You may start to recognise when your voices are causing problems and what makes them worse. 

This could help you identify when you need to look for support or look after yourself. It may help you feel more in control.

Keep a diary

Some people find that keeping a diary can help them answer some of these questions. 

For example, you could record when you hear voices, what’s happening when you hear them, what they say, their tone of voice and how they made you feel. 

Looking back over what you’ve written could help you see any patterns to the voices and understand how they affect you over a longer period of time. You might also notice if particular things seem to trigger your voices.

“My voices were very prevalent around food times and times I was doing nothing.”

Take control

You may not want to explore the story behind your voices in depth. But there are still things you could do to help you feel more in control. Here are some suggestions: 

  • Ignore the voices, block them out or distract yourself. For example, you could try listening to music on headphones, exercising, cooking or knitting. You might have to try a few different distractions to find what works for you. 
  • Give them times when you agree to pay attention to them and times when you will not. 
  • Tell them that you would like to wait before you do what they say. 
  • Stand up to them. Tell them they have no power over you and try to ignore their commands and threats. 
  • Try to ignore the voices you don’t like and focus on the ones you find easier to listen to.

“We would write letters to my voice to ask what it was they wanted from me and how I didn’t like what they were doing to me anymore.”

Talk to other people who hear voices

A safe space to talk to other people who hear voices can help you to feel heard and understood. 

Peer support groups for people who hear voices can: 

  • help you feel less alone – you may be relieved to hear that other people have similar experiences 
  • help you talk about hearing voices in a safe, non judgmental place 
  • help you gain new perspectives and insight into your voices 
  • allow you to help others too
  • help you feel accepted and listened to 
  • be great for your self esteem 
  • encourage you to make your own choices and decisions about how you want to deal with your voices. 

You might find it helpful to contact a peer support group such as the Amity Mutual Support Society or other service providers such as Baptist Oi Kwan Social Service or your local Integrated Community Centre for Mental Wellness (ICCMW) that offer peer support services to see if they offer any support for people who hear voices. You can find your nearest ICCMW here.

“As soon as I began talking, I found my voice again and the fear slowly evaporated.”

Look after yourself

  • Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. Voices may make it difficult for you to get enough sleep. You might find it helpful to learn relaxation techniques. Our pages on coping with sleep problems and relaxation have more information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. Our pages on food and mood have more information. 
  • Learn ways to relax. Learning to relax can help you look after your wellbeing if you are feeling stressed or anxious. Our pages on relaxation have tips you could try. 
  • Spend time in nature. Being outside in green space can improve your wellbeing and help you feel more in touch with your surroundings. Our pages on nature and mental health have more information. 
  • Try and take some exercise. Exercise can be really helpful for your mental wellbeing. Our pages on physical activity have more information. 

Spiritual help

If you feel that your voices are a spiritual experience, you might want to talk to someone from your faith. 

Unfortunately not all of them will understand your experience but some mental health professionals may be able to suggest someone who can help. You may wish to contact local organisations, such as Baptist Oi Kwan Social Service that offer care.

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can I help myself cope?

How can I help myself cope? 

Will I ever get rid of my voices?

Some people do get rid of their voices. But many people find that they never go completely. Finding an approach that works best for you can help you come to terms with your voices and develop a better relationship with them.

Understand your voices

Understanding more about voices in your life now and how they relate to your past may help you: 

  • feel more in control 
  • recognise when your voices are causing problems 
  • stand up to your voices 
  • develop a better relationship with your voices so they don't interfere with your life or prevent you from making your own choices. 

“I understand I don’t have to give in to their demands. I can negotiate and wait before acting on instructions and try grounding techniques to distract myself.”

Voices and your past

These questions might help you think about how your voices relate to your past.

  • What was happening when I first heard voices? 
  • Where was I? How was I feeling? 
  • What did they say? 
  • What did they sound like? What age were they? 
  • Do they represent a person or problem? 
  • Are there any patterns to the voices?

You may be able to identify voices as individuals from your past or as representing yourself at different ages. 

They may be related more indirectly to a traumatic event.

Voices and your life now

These questions might help you think about voices in your life now.

  • Do I hear voices at a particular time or place? 
  • What is happening when I hear voices? 
  • What do the voices want me to do? 
  • What do I want to do? 

You may start to recognise when your voices are causing problems and what makes them worse. 

This could help you identify when you need to look for support or look after yourself. It may help you feel more in control.

Keep a diary

Some people find that keeping a diary can help them answer some of these questions. 

For example, you could record when you hear voices, what's happening when you hear them, what they say, their tone of voice and how they made you feel. 

Looking back over what you've written could help you see any patterns to the voices and understand how they affect you over a longer period of time. You might also notice if particular things seem to trigger your voices.

“My voices were very prevalent around food times and times I was doing nothing.”

Take control

You may not want to explore the story behind your voices in depth. But there are still things you could do to help you feel more in control. Here are some suggestions: 

  • Ignore the voices, block them out or distract yourself. For example, you could try listening to music on headphones, exercising, cooking or knitting. You might have to try a few different distractions to find what works for you. 
  • Give them times when you agree to pay attention to them and times when you will not. 
  • Tell them that you would like to wait before you do what they say. 
  • Stand up to them. Tell them they have no power over you and try to ignore their commands and threats. 
  • Try to ignore the voices you don't like and focus on the ones you find easier to listen to.

“We would write letters to my voice to ask what it was they wanted from me and how I didn't like what they were doing to me anymore.”

Talk to other people who hear voices

A safe space to talk to other people who hear voices can help you to feel heard and understood. 

Peer support groups for people who hear voices can: 

  • help you feel less alone - you may be relieved to hear that other people have similar experiences 
  • help you talk about hearing voices in a safe, non judgmental place 
  • help you gain new perspectives and insight into your voices 
  • allow you to help others too
  • help you feel accepted and listened to 
  • be great for your self esteem 
  • encourage you to make your own choices and decisions about how you want to deal with your voices. 

You might find it helpful to contact a peer support group such as the Amity Mutual Support Society or other service providers such as Baptist Oi Kwan Social Service or your local Integrated Community Centre for Mental Wellness (ICCMW) that offer peer support services to see if they offer any support for people who hear voices. You can find your nearest ICCMW here.

“As soon as I began talking, I found my voice again and the fear slowly evaporated.”

Look after yourself

  • Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. Voices may make it difficult for you to get enough sleep. You might find it helpful to learn relaxation techniques. Our pages on coping with sleep problems and relaxation have more information. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. Our pages on food and mood have more information. 
  • Learn ways to relax. Learning to relax can help you look after your wellbeing if you are feeling stressed or anxious. Our pages on relaxation have tips you could try. 
  • Spend time in nature. Being outside in green space can improve your wellbeing and help you feel more in touch with your surroundings. Our pages on nature and mental health have more information. 
  • Try and take some exercise. Exercise can be really helpful for your mental wellbeing. Our pages on physical activity have more information. 

Spiritual help

If you feel that your voices are a spiritual experience, you might want to talk to someone from your faith. 

Unfortunately not all of them will understand your experience but some mental health professionals may be able to suggest someone who can help. You may wish to contact local organisations, such as Baptist Oi Kwan Social Service that offer care.