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  • Rob Lawrence

Feeling Paranoid? Here's 11 Things You Should Do Right Away!

blog photo about paranoias


Feeling paranoid can be an unsettling experience, and it's not always clear what steps to take to alleviate those feelings. That's why we've put together a list of 11 things you can do right away to help ease your paranoia and regain a sense of control. From practical tips to mindset shifts, these strategies can support you in feeling more calm and grounded. So if you're feeling paranoid, read on to discover how you can take action and feel better.


Quote about paranoia



Hey there! It's been a while.

Today, I'd like to talk about paranoia and how we can deal with it....... I've been experiencing it recently due to starting a new counselling role so this blog is just as much for me as it is for everyone else.

We all know starting any new job can be challenging. We feel out of our comfort zones, there's so much new stuff to learn and then there's all the new people we have to get to know and although this isn't always a bad thing It can take a while to settle in and for that while it's gonna take a toll on our mental health.

For me, that means sometimes I don't feel confident, and on those days, that little negative devil on my shoulder has a lot to say and Even though I know it's not true, it's hard to shake it off sometimes.

.......That's why I decided to write this blog. I wanted to share some of the things I've learnt to help me get out of my head...... and I hope that in doing this I might help others who are going through the same thing.

So, let's grab a drink, get comfortable, and chat about how we can keep those irrational thoughts at bay together.

lets do this


Understanding Being Paranoid: What It Is

What is Paranoia?

Well the research says paranoia is a mental illness where a person experiences intense feelings of suspicion and fear that others are trying to harm them or work against them. (Mirowsky & Ross, 1983). These feelings persist even if there is no real evidence to support them, and the individual is unable to shake the belief that something bad is going to happen. This creates a constant sense of unease and makes it difficult for the person to trust or feel safe around others.


What Does Paranoia Feel Like?

Paranoia is a constant feeling of unease and vigilance, as if you're always waiting for something bad to happen. It's like a nagging sensation that won't go away, even when there's no logical reason for it. You may become suspicious of those closest to you, thinking they might be talking about you or plotting against you, even if there is no evidence to support these thoughts. This can lead to feelings of isolation and mistrust, making it difficult to relax and feel safe. Overall, paranoia can be a distressing and overwhelming experience.

im feeling very attacked


What Triggers Paranoia? Discovering The Root Causes

Paranoia is a mental disorder characterized by irrational beliefs and suspicions of others. The causes of paranoia are complex and can be influenced by a variety of factors, including genetics, environmental factors, and past experiences (Bebbington, McBride, Steel, Kuipers, Radovanoviĉ, Brugha & Freeman, 2013). Some studies suggest that people who have a family history of mental illness may be more likely to develop paranoid thoughts and behaviours.

Other factors that can contribute to paranoia include drug use, traumatic experiences, and exposure to stressful or threatening situations. Additionally, certain medical conditions such as dementia, Alzheimer's disease, and schizophrenia can cause paranoid delusions.



Effective Ways To Handle Paranoia: Strategies For Coping

In this chapter, I have explored various strategies for coping with paranoia. By learning effective mechanisms to deal with it, we can take control of our thoughts and improve our mental well-being. So, I have compiled a list of eleven most effective ways to help deal with paranoia.

Overcome Pessimism

If you tend to think negatively and assume the worst in situations, even when there's no evidence to support it, then it's important to challenge these pessimistic thoughts.

To help you overcome this try the following:

  • Assess the likelihood of your pessimistic thought coming true. Is there any evidence to support it, or is it just based on assumptions?

  • Consider all possible outcomes of a situation, not just the negative ones. Recognize that there are often multiple possibilities in any given situation.

  • Counter each pessimistic thought with two realistic thoughts. For example, if you're worried that people are mocking your shoes, remind yourself that shoes are unlikely to be a constant topic of conversation and that there could be other reasons for people's behaviour.

don't get mad get glad

By challenging your pessimistic thoughts and replacing them with more realistic ones, you'll be able to overcome pessimism and develop a more positive outlook on life.

Stop Obsessing Over Every Little Thing

It can be difficult to stop obsessing, but there are several strategies that can help in reducing obsessive thoughts. One effective approach is practicing mindfulness and staying present in the moment. By focusing on the present, you can redirect your attention away from negative rumination and keep yourself grounded in reality. Engaging in activities that bring you joy or relaxation, such as hobbies, exercise, or spending time with loved ones, can also help to distract your mind from paranoid thoughts.

Additionally, cognitive-behavioral therapy (CBT) techniques, such as cognitive restructuring and thought challenging, can help you identify and challenge irrational beliefs that underlie your paranoia. Seeking support from a therapist or support group can also provide valuable guidance and encouragement as you work towards managing your paranoid thoughts. Remember, overcoming paranoia is a gradual process, and with persistence and support, it is possible to regain a sense of control and peace of mind.

Confide In A Close Friend

It can be helpful to have someone you trust to talk to about your paranoid feelings. Expressing your worries aloud can provide you with a different perspective and help you realize that some of your fears may not be logical.

When selecting someone to confide in, it's essential to choose a friend who is rational and level-headed. Such a friend can offer examples that challenge your paranoid thoughts and provide reassurance. On the other hand, it's crucial to avoid confiding in someone who may unknowingly encourage your paranoid behavior, as this may worsen your distressing feelings.

opening up

Stay Busy

To avoid being paranoid, it's essential to not allow yourself to wallow or spend too much time thinking about what others might be thinking about you. Keeping yourself busy won't necessarily solve your problems, but it will help you channel your energy into more productive activities, such as pursuing your interests and goals.

im busy

By dedicating a few hours each week to something you enjoy, whether it's practising yoga or collecting coins, you can reduce your focus on paranoid thoughts and find a positive outlet for your energy.

Put Yourself In Someone Else's Shoes

This exercise can be helpful. If you put yourself in the shoes of the people you are worried about, it can help you realize that many of your fears are unfounded. For instance, imagine you go to a party and tell yourself, "Everyone will probably notice that I'm wearing the same outfit that I wore to that party three weeks ago." But ask yourself, do you even remember what anyone else was wearing at that other party? The chances that you remember what anyone was wearing are very slim.


Similarly, ask yourself what the chances are that all of the people you're worried about are thinking about you as much as you're worried about them thinking about you. Do you spend hours thinking about how much you don't like those other people? Probably not. So take a deep breath, relax, and know that most of the time people are just as self-conscious and worried about themselves as you are.

Stop Caring What Other People Think

If you want to feel more confident in social situations, it's important to stop worrying about what others think of you. Although this can be difficult, you'll find that once you start to believe in yourself and relax in the company of others, the little things you do, say, or wear won't matter to anyone else.

am i bovered

One way to do this is to work on being less self-conscious. Self-conscious people tend to worry about how others perceive them, but this is something that's beyond our control. It's important to recognize that other people have the power to think whatever they want about us, but their opinions don't necessarily reflect reality. Sometimes, people say things that reflect their insecurities. When this happens, it's important to try to shrug it off and not let it affect how we feel about ourselves.

Work On Accepting Yourself Unconditionally

No matter whether you just tripped over a rug or your hair is sticking up, you're still human. All human beings are flawed creatures. Therefore, it's important to embrace your natural quirks and stop thinking that everyone else is perfect except for you. If you need a reality check, you can visit YouTube and watch a few klutzy videos to remind yourself that all humans make mistakes - and sometimes these mistakes can be laughable.

Put Yourself Out There

Many people with paranoia have a fear that they are not liked or appreciated by others, leading them to avoid social settings and spend more time alone at home. However, if you isolate yourself from social interaction, you may only experience negative feelings and not the positive aspects of socializing. It's important to set a goal of getting out of the house and spending time with people at least once or twice a week.

As you spend more time with others, you'll become more comfortable around them, and your fear of being disliked or rejected will lessen.

Take Note Of All The Kindness Around You

feel the love

After spending time with a group of friends, talking to a neighbor on your street, or just having a conversation with the checkout attendant at your local grocery store, it's important to focus on the positive aspects of those interactions. At the end of each day or week, take some time to write down all the good things that happened during those interactions, the positive emotions they brought, and the ways they benefited your life.

If you ever feel paranoid, refer to your list. Reminding yourself of all the concrete reasons why you should have more faith in others' intentions can help ease your paranoid thoughts.

Learn To Accept Criticism

It's important to remember that constructive criticism can be incredibly helpful in your personal and professional growth. If someone offers you feedback, try to see it as an opportunity to learn and improve instead of assuming that the person has a personal vendetta against you. For instance, if you receive a poor grade on an essay, take a look at the feedback your teacher gave you and try to see if there's any validity to it. Perhaps there are areas where you can improve your writing skills or structure your arguments more effectively.

i hear you

However, it's also important to remember that not all criticism will be constructive or helpful. If someone makes a hurtful comment, it's natural to feel upset or angry, but it's up to you how to receive it. You can choose to dwell on it and let it affect your self-esteem or see it as an opportunity to refine yourself. One way to do this is to write down the critical comment and ponder its validity. If there is even a slight chance that the criticism is warranted, then you need to think hard about whether it's an aspect of yourself you want to change or whether you are willing to stay the same.

It's important to remember that not everyone you meet will be kind or friendly towards you. Sadly, there are people in the world who are rude, thoughtless or unhappy, and you may have to interact with them at times. However, it's essential to understand that their behavior is a reflection of their own insecurities and personal problems, and not a result of anything you may have done. Nevertheless, don't let this discourage you from socializing and meeting new people. Instead, focus on the positive relationships you have in your life and appreciate them even more.

Lastly, it's essential to recognize that not everyone is focused on you all the time. It's easy to fall into the trap of thinking that everyone is staring at you or judging you, but the truth is that most people are preoccupied with their own lives and concerns.

When you enter a room or attend an event, everyone is unlikely to pay attention to you. So, try not to let ego-driven paranoia get the best of you and remember that it takes all kinds of people to make the world.

Combat Paranoia On The Job

Combatting workplace paranoia is crucial to maintain a healthy work environment. It is common for employees to fear that they might lose their jobs or that their boss has negative feelings towards them. If you find yourself in this situation, take a moment to assess whether there is any evidence supporting the idea of losing your job. Evaluate whether you consistently arrive on time, fulfil your hours, and show improvement. If there have been no indications of potential dismissal, and your colleagues are not regularly terminated, your worries are likely unfounded.

imposter syndrome quote

To boost your confidence, begin documenting your positive contributions at work. List your accomplishments and accolades to remind yourself of your value to the organization. Similarly, keep a record of any compliments or positive feedback from your boss. This exercise will emphasize your strengths and achievements, motivating you to continue excelling in your role. Remember, focusing on positive feedback is far more beneficial than dwelling on negative feedback.


Final Thoughts

final thoughts

It's okay to feel overwhelmed and worried. Take care of your mental health, especially during tough times.

You're not alone, and there are ways to manage paranoia, like talking to someone you trust, getting professional help, or practising self-care. By doing small things daily, you can control your thoughts and feel better.

If you've made it this far thanks for sticking with me and if you get something out of this that's even better.

Until next time x


More More More

Psyche This blog features exercises that help calm the mind

Paranoid Thoughts is all about scientific research on paranoia and why some people suffer so much from it





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You know, if you had asked me a decade ago where life was taking me, I wouldn't have had a clue. Back then, I was right in the middle of a rough patch—a mental health breakdown that seemed to be wrecking every part of my life.

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