How To Stop Being Paranoid

Not knowing if what you are feeling is connected to reality (or not) can be a terrible feeling.

When paranoia takes hold, out of nowhere, we may feel an intense sense of distrust for a person. The contradicting lesson of following your gut might have you second-guessing what you see vs. what you are feeling.

As we battle through the motions in our head, we can intensify the dilemma by focusing on the direct experience of it; a negative feedback loop that can lead to more negative feelings and even to a panic. In actuality there may be no cause for alarm.

Although it might not seem like it at the moment, there are ways to stop being paranoid.

Paranoia is the intense feeling that people may be attempting to harm you. The types of paranoia can vary in intensity, but the paranoid feelings tend to be rooted in general anxiety.

What is paranoia?

It can natural to be paranoid within an unfamiliar environment. But paranoia is different because it is the anticipation of harm, despite not having any evidence.

Symptoms

There are three types of paranoia when it comes to exact, diagnosable disorders: paranoid personality disorder, delusional disorder, and paranoid schizophrenia.

Someone experiencing paranoia may feel an exaggerated feeling of stress or anxiety, but the perception of this behavior can be seen in a multitude of ways. A paranoid person tends to be:

• Easily offended or "on-guard."
• Unable to take any form of criticism 
• Generally hostile or aggressive
• Incapable of forgiving and forgetting
• Has difficulty in finding relationships
• Has an inclination to conspiracy theories
• Feels that the world is continuously threatening them

In most cases, these symptoms come from overinflated perceptions that are not based in reality. A person "on-guard" may be wary of harmful behavior and thus ready to perceive even the slightest signs. Unfortunately, this can become a habit that continues the need to be paranoid.

Each person can exhibit some degree of negative body language or behavior. But if you remain focused on the negative signs then it may get to the point where it is al you see. A paranoid person may focus on the smallest details of the larger picture.

What causes paranoia?

While there's no clear culprit, paranoia is typically an expression of anxiety. If you're an anxious person, then you are more likely to express some form of paranoia.

Being an anxious person may have an unchangeable genetic component, but there are several ways to increase your anxiety levels. Improper sleep, poor diet, overuse of technology, foreign environments, new events and circumstances, etc., are all examples of anxiety-inducing triggers.

Thankfully, there are several ways to relieve yourself from these feelings. You may never be able to rid yourself of all anxiety, but that might not necessarily be a bad thing.

Eustress is the moderate level of psychological stress that can benefit us during our venture towards growth. Anxiety and stress are not always negative or destructive forces in your life, but they can be harmful in excess.

The healthier approach of managing paranoia and anxiety can be to balance moderate levels of stress with average levels of relaxation.

How to not be paranoid

Reduce your anxiety

Since anxiety can induce paranoia, we can reduce anxiety, and in turn, reduce our symptoms of paranoia. There are a few surefire methods to reduce anxiety, but whichever anxiety-reducing practice you choose, enjoy the process. Keep your preferences in mind and choose what feels natural to you. Every practice can initially be difficult. To experience real change, commit to habits you can keep for the indefinite future.

Meditate

Meditation can reduce stress, control anxiety, and enhance more self-awareness. Meditation is a practice that can help you direct your thoughts towards healthier avenues.

Exercise more

Exercise can increase the multiple productions of neurotransmitters. Neurotransmitters are how our brains communicate feelings or emotions. Endorphins are the neurotransmitter of positive feelings and reduced feelings of pain. Endorphins are what we produce during exercise.

It doesn't take a full-blown workout regime to experience these benefits. A simple walk or a light jog four to five times a week can be more than enough. If you can commit to exercising, you can feel happier and all-around less anxious. In turn, you can feel less paranoia.

Reduce caffeine intake

Caffeine is a stimulant. If you are anxious, you are in a stimulated state, and adding caffeine into the mix can make that anxiety worse. Caffeine can be a great resource. It can jump-start your day. However, consider alternatives if you find that you are always anxious, especially on days you consume caffeine. Tea or lemon-water are popular favorites.

Learning to stop being paranoid may require that we reduce our anxiety levels.

Online therapy for overcoming paranoia

Paranoia and anxiety can be frustrating. Identifying with these emotions too strongly can damage your relationships with people and even yourself. If you can learn to identify what separates your suspicions from natural anxiety, you can strengthen your relationships with a healthier mind.

You can learn how to not be paranoid on your own, but the process may be more natural when you have friends and family to support you. Seek help from family or friends.

Paranoia can be a terrible prison for your mind. Feelings of compromised safety and danger can cause you to seek out dangerous coping mechanisms. Isolation can cause these emotions to fester.

If you want an organized approach to defeating your paranoia, consider reaching out to a mental health professional at Regain. The professionals at Regain are trained in therapy models like CBT, which has been clinically proven to reduce symptoms of anxiety and paranoia. And if you worry that paranoia is affecting your relationship, you can choose to talk to a counselor along with your partner. Surveys show that 95% of couples who go to online therapy say that the process has been helpful. Another added perk on online therapy is that it is cheaper than in-person therapy models. 

Counselor reviews

Below, read through some reviews from people who have experienced issues similar to paranoia.

“Lakesha was absolutely amazing! She helped me find myself and realize my self worth in such a short period! I highly recommend her services she is FRESH and has amazing insight!”

“I don’t know what I would have done without Harry. I was in a super low place and I was not sure what my problems were or how to solve them, but he was able to help me get to the bottom of my problems and work through them. Today I am happy and feeling like myself again. He was so easy to talk to and worked with me whenever I needed him. Even on vacation he took time to call me and talk through whatever I was going through. I would highly recommend him.”