How to Cope with Paranoia As a Teen

Identifying paranoid thoughts

Acknowledge mistrust of others. Notice if you don't trust others, even without any good reason. Are you overly suspicious of others' intentions? There may not be much evidence to prove why you don't trust people, you just don't.

Notice interpersonal sensitivity. You often view others’ nonverbal cues negatively and attribute harmful interpretations to their comments. Does everything a person says or does leave you in a state of distress? You may be experiencing paranoia.

Look for ideas of reference. Ideas of reference refer to thinking that things are about you, or secret messages to you when really they have nothing to do with you. This could involve thinking a song being played is a sign of something, or thinking that the radio or TV displays messages just for you.

Recognise if you feel as if you're being spied on. You should be able to tell if you feel like this. Do you think people are able to watch or listen to you? This is a clear sign of a paranoid thought.

Understanding your feelings

Identify triggers. Are there specific people or events that cause you to experience higher levels of paranoid thoughts? Try to figure this out by jotting thoughts that may be paranoid down, and keeping a journal. This can help you separate reality from paranoia.

Acknowledge your emotions. While your thoughts may not be logical, you must treat yourself compassionately regarding your emotions. Allow yourself time to recognise your emotions. Journaling will also help with this. Try to write down any emotions you can recognise, and allow yourself time to understand why you feel that way.

Educate yourself. Read about paranoia and other similar behaviours. If you're prone to paranoia as a teen, that may mean you're more likely to experience other symptoms of psychotic disorders, such as hallucinations and delusions. Read books about paranoia. Read articles about paranoia and overcoming it. Watch YouTube videos about others' experiences with paranoid thoughts.

Building supportive habits

Practise mindfulness. Mindfulness such as breathing exercises and meditation may help improve your mental health to the point of being generally less paranoid. Different forms of mindfulness include: Breathing exercises Meditation Mindful movement Martial arts Yoga Walking

Limit stress. Try to limit stressors. Break big tasks into smaller, manageable steps. Avoid people or situations which make you stressed where possible.

Focus on reality. Find real things you can focus on. Don't become obsessed with ideas that seem illogical to others, as these are likely to be paranoia. Focus on which thoughts seem illogical, then refocus on what is logical. Have someone you trust reality check your thoughts. By saying them aloud, you take a step towards realising they're paranoid, and having the additional person give their opinion will help you refocus on reality.

Connect with others. Talk to other people about your concerns and fears. You don't have to if it feels like it will make things worse, but it's worth giving it a shot. At least try to make sure you don't isolate yourself because this increases your paranoia and disconnection with reality.

Avoid substances. Substances, particularly cannabis, massively increase the likelihood of experiencing paranoia. Steer clear of all of them when possible, but especially weed, amphetamines (like Adderall and Vyvanse) and psychedelics.

Seeking professional help

Talk to a counsellor or therapist. They can help you work through the issues you are facing. A counsellor or therapist can offer emotional support and reality checks for your thinking patterns. Seeking professional support can help identify the underlying cause of your paranoia, as paranoia isn't a diagnosis on its own. Some of the disorders with paranoia as a symptom include: Paranoid personality disorder Psychotic disorders: Depression with psychotic features Bipolar disorder Paranoid schizophrenia Delusional disorder

Join a support group. Joining a support group can help you to connect with others who understand your position and who may offer advice that someone who doesn't understand couldn't. More connections with people often helps diminish paranoia, so connecting with such a group– either in person or online –could be highly beneficial.

Consider medications. After talking to a professional, you may be given the option to start an antipsychotic or an antidepressant. It's a good idea to try what they recommend and see what works best for you.

Seek immediate help if you think you may be a danger to yourself or others. Don't let your situation get to the point of danger. You need to be immediately admitted to a psychiatric hospital if you might hurt someone because of your paranoia. Do not hesitate to call an emergency number or go directly to an emergency department.