Seek urgent help if the voices tell you to harm yourself or others
Tell a trusted person what is happening
Contact a mental health professional as soon as possible
Reduce stress and get regular sleep
Avoid alcohol, cannabis, and other drugs
Limit caffeine and stimulants
Stay around other people instead of isolating
Use grounding techniques such as naming things you can see, hear, and feel
Focus on an activity that fully absorbs your attention
Play music, use white noise, or keep background sound on
Write down when the voices happen and what seems to trigger them
Challenge the voices by reminding yourself they are not commands
Practice slow breathing and relaxation exercises
Keep a consistent daily routine
Eat regularly and stay hydrated
Reach out to a crisis line or emergency services if you feel unsafe