5 Tips for How to Stop Being Paranoid

Finding the right kind of professional support, monitoring symptoms, and creating self-care can help manage paranoid thoughts.

Paranoia can be a symptom of various mental health conditions, including paranoid personality disorder, schizophrenia, delusional disorder, and sometimes as a feature of other mood or psychotic disorders. It can also present in obsessive-compulsive disorder (OCD) and other anxiety disorders. In these contexts, paranoia involves persistent and unfounded suspicious thoughts that others are trying to be deceptive or cause harm. These paranoid thoughts can significantly impact a person’s emotions and behavior, often requiring professional support. However, in colloquial usage, paranoia can also refer to temporary or situational feelings of excessive suspicion or anxiety that do not necessarily meet the criteria for a clinical diagnosis. Below we’ll delve into how to stop being paranoid as it pertains to the clinical definition. 

What causes paranoia?

Paranoia can stem from a variety of causes, including genetic, psychological, and environmental factors. A family history of mental health disorders can increase the risk of developing paranoia. Psychological factors, such as low self-esteem, past trauma, or significant stress, can also contribute to paranoid thoughts. Additionally, substance abuse, particularly the use of stimulants and hallucinogens, can trigger or exacerbate paranoid feelings. In some cases, paranoia may be a symptom of an underlying mental health disorder, such as schizophrenia or paranoid personality disorder.

What is the difference between paranoia and anxious thoughts?

While both paranoia and anxious thoughts involve feelings of fear and worry, there are distinct differences between the two. Paranoia is characterized by irrational and persistent beliefs that others are plotting against or trying to harm them, often without any concrete evidence. It may also include feelings of ​​being watched, surveilled, talked about, or judged. In contrast, anxious thoughts are typically related to everyday concerns and uncertainties, such as worries about work, health, or relationships, and are often based on realistic scenarios. Anxiety tends to be more generalized and less fixed on specific delusional beliefs, whereas paranoia involves a more pronounced and often irrational mistrust of others.

5 tips for how to stop being paranoid

Addressing paranoia as connected to a mental health condition typically requires professional intervention, but here are some general steps that may be part of a treatment plan:

1. Seek therapy

Considering professional help is important when paranoia significantly impacts daily life. A mental health professional, such as a psychologist or psychiatrist, can provide a thorough evaluation and develop a personalized treatment plan. Therapy, particularly cognitive-behavioral therapy (CBT), can be highly effective in addressing paranoid thoughts and developing healthier thinking patterns. Through CBT, those who struggle with paranoid thinking can gain insight into the underlying causes of their paranoia and learn coping strategies to manage symptoms. Therapy also provides a safe and supportive environment to explore and process emotions, build trust, and improve interpersonal relationships. Other therapeutic approaches, such as psychodynamic therapy or mindfulness-based therapies, may also be beneficial depending on the person’s needs. Seeking professional help early can prevent paranoia from becoming more severe and improve the chances of successful treatment.

2. Consider medication as needed

Medication can be an important part of the treatment plan for managing paranoia, especially when it is associated with a more severe mental health condition like schizophrenia or delusional disorder. Antipsychotic medications are commonly prescribed to help reduce paranoid thoughts and delusions. In some cases, antidepressants or anti-anxiety medications may also be used to address co-occurring symptoms of depression or anxiety. It’s important to work closely with a psychiatrist to find the most effective medication and dosage and to monitor for any side effects. Medication can help stabilize symptoms, making it easier for people to engage in therapy and other self-care strategies.

3. Practice self-care 

Engage in activities that promote overall well-being, such as regular exercise, healthy eating, adequate sleep, and stress management techniques. Self-care can also include making time for hobbies and activities, spending time outside, and finding time to relax. Activities such as yoga and meditation can be particularly helpful for promoting relaxation and reducing stress. These practices, when coupled with professional support, can help people manage paranoid thoughts. 

4. Monitor symptoms

Keep track of your symptoms and how they respond to treatment. If you notice any changes or concerns, discuss them with your healthcare provider promptly. One way to monitor symptoms is by keeping a journal to record paranoid thoughts and circumstances surrounding them. This can help in recognizing patterns and identifying common triggers. Once triggers are identified, strategies can be developed to avoid or cope with them. This might include setting boundaries with certain people, avoiding stressful environments, or practicing relaxation techniques in anticipation of triggering events.

5. Create an emergency plan 

Creating an emergency plan for managing paranoia involves identifying triggers and warning signs, compiling emergency contacts, designating a support person, outlining crisis response steps, identifying safe spaces, knowing emergency resources, preparing a safety kit, practicing self-care strategies, regularly reviewing and updating the plan, and communicating boundaries to your support network. This plan aims to provide a structured approach to handling crises or acute symptoms, ensuring access to appropriate support and resources when needed most.

How Charlie Health can help 

If you or a loved one are struggling with paranoid feelings or paranoid thinking, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once weekly mental health treatment for dealing with serious mental health conditions, including paranoia and associated delusional disorders. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing paranoid thoughts is possible. Fill out the form below or give us a call to start healing today.