There is also a difference between occasional anxiety about a specific event, such as stressing out over an exam, and persistent anxiety that follows you around. Anxiety disorders are the most common mental health disorders. If your anxiety seems generalized or “all the time” rather than located around a specific event or situation, you should see a mental health professional. You may have an anxiety disorder. [2] X Trustworthy Source National Institute of Mental Health Informational website from U. S. government focused on the understanding and treatment of mental illness. Go to source Anxiety is much more common than clinical paranoia. The average age of onset for anxiety disorders is 31, though it can occur at any age. The symptoms of anxiety, or GAD (generalized anxiety disorder), mainly involve the inability to relax, startling easily, and having difficulty concentrating, amongst a plethora of physical symptoms. The good news is that it’s highly treatable. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
There are 5 levels to paranoia. Most of us have general feelings of vulnerability and suspicious thoughts (“I could get murdered down this dark alley!” or “They’re talking about me behind my back, aren’t they?”). But when you hit mild (“They’re tapping their foot to annoy me”), moderate (“My phone calls are being tracked”), or severe (“The FBI is in my TV, watching me”) personal threat, it’s a sign you may be paranoid. [5] X Research source Look at how your thoughts impact your life. You may have the occasional paranoid thought, but if your life is not significantly impacted by them, you are probably not clinically paranoid.
For example, you may be suspicious of a new romantic interest who seems “too good to be true. ” If you have a history of heartbreak in your relationships, you may well just be listening to your what your previous experiences have taught you. On the other hand, if you suspect your new romantic interest is a secret assassin who has been sent to kill you, this is probably paranoia talking. As another example, you may be picking up on something that doesn’t seem “right” about a situation or person that causes suspicion. These reactions are not always paranoid. While you should examine your reactions, you don’t have to immediately discredit them. Take time to evaluate your reactions and suspicions. You may react with immediate responses, such as fear or anxiety. Slow down and attempt to determine where these responses are coming from. Do you have a basis, such as a past experience or traumatic event, that would possibly provoke these reactions?[7] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Do a little fact-checking. No, this doesn’t mean run a background check on your new boyfriend or girlfriend. Sit down with a piece of paper and write out what’s going on. Say what the situation is, what you feel about it, how strong those feelings are, what you believe about the situation, whether those beliefs are rational and have facts that support them, and whether you can change your beliefs based on those facts. [8] X Trustworthy Source Mind U. K. -based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source
Hallucinogens, such as LSD, PCP (angel dust), and other mind-altering drugs can cause hallucinations, aggression, and paranoia. Most other illegal drugs, including cocaine and meth, can also cause paranoia. Up to 84% of cocaine users have cocaine-induced paranoia. [11] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Even marijuana may induce paranoia in some users. [12] X Research source Most prescription drugs will not cause paranoia if taken as prescribed. However, some prescriptions to treat Parkinson’s disease by stimulating the production of dopamine may cause hallucinations and paranoia. [13] X Research source If you’re on prescription drugs and you think they might be causing your paranoia, talk to your doctor about possible alternatives. Do not stop taking your medications without talking to your doctor first.
If your paranoia seems to stem from a fairly recent situation (at least within the past 6 months), it’s probably not chronic. It still deserves your attention and you should still deal with it, but it may be easier to deal with if it is recent.
When do you feel the most paranoid? At night? Early in the morning? What is it about that time of day that makes you feel paranoid? Who do you feel paranoid around? Is there a person or group of people who make you feel more paranoid? Why do you think those people make you feel more paranoid than usual? Where do you feel the most paranoid? Is there a place where your paranoia peaks? What is it about that place that makes you feel paranoid? In what situations do you experience paranoia? Social situations? Is there something about your surroundings? What memories come to you when you experience these feelings?
For example, if a certain route home from school makes you feel paranoid, take a different route, or ask a friend to accompany you.
What is the thought? When did I have it? Who was there? When was it? What happened? Am I having a thought that is based on fact or opinion? How can I tell? What am I assuming or believing about the thought? Is my assumption or belief realistic? Why or why not? What would it mean if the thought were real? How do I feel—physically and emotionally? What did/could I do to deal with the thought in a positive way?
Distraction can help you avoid rumination, the obsessive pattern of thinking where you think about the same thing over and over again, like a broken record. Rumination is associated with higher levels of anxiety and depression. However, distraction on its own is usually not enough to fully address these thoughts. Distraction is a type of avoidance, which means you will need to take other steps to work on your paranoia too.
Instead, try reappraisal (examining your thought process), social control (seeking advice from others), or distraction, as described elsewhere in this article.
Are you considering acting on potentially harmful thoughts? Are you considering hurting yourself or others? Are you thinking and planning on how to go about hurting someone with the intent of doing it? Are you hearing voices telling you to hurt yourself or others? Are your obsessive thoughts or behaviors affecting your home or work life? Are you reliving a traumatic experience over and over again? If you answered yes to any of these questions, you should seek help from a mental health care professional as soon as possible.
Suspicion, without grounds, of others, especially that you may be harmed, exploited, or deceived by them Suspicion of others’ trustworthiness, even friends and family Difficulty confiding in or working with others Reading hidden or threatening meanings into harmless remarks or events Grudge-bearing Social withdrawal or hostility Rapid anger reactions
Social isolation or withdrawal Suspicion of others Guarded or reserved behavior Delusional jealousy Auditory hallucinations (“hearing things”)
High levels of self-reference. This means that the person sees references to themselves in everything, even when this could not possibly be true (e. g. , believing that an actor in a movie is talking directly to them). Irritability Depressive mood Aggressiveness
The most common treatment for PTSD is cognitive-behavioral therapy (CBT), which focuses on learning how your trauma has affected your thinking and behavior. You can learn new ways to think about yourself and the world that will help reduce your symptoms. [26] X Research source Other treatments include exposure therapy and EMDR (eye movement desensitization and reprocessing). [27] X Research source
Keep in mind that feeling paranoid may be part of an underlying mental health condition that requires treatment. Talking to a therapist can help you understand what is going on and decide on the best course of action. Seeing a therapist is very common. People do it all the time to get better and improve their lives. You can feel good about your decision to seek help: it’s brave and shows that you care about yourself. Feel free to switch therapists! Many people feel stuck with whichever one they start with. If you’re not jiving, find a new one. Find one that makes you feel comfortable and that you can see yourself trusting. It’ll be the quickest path to progress. Know that your therapist is required by law to keep the information you share confidential. People with paranoia tend to be afraid to share their problems, but therapists are legally and ethically bound to keep your secrets safe. The only exceptions to this rule is if you share plans to harm yourself or others, abuse or neglect is involved in your situation, or if a court orders your therapist to reveal information because you are on trial. [29] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
