How To Overcome Paranoia: Research, Coping Techniques, And Treatments

Whether it’s experienced as a symptom of a mental health condition or a part of everyday life from time to time, paranoia can be difficult and distressing. However, it may be possible to address paranoia through the use of specific coping techniques and treatments. To understand how to overcome paranoia, it may be beneficial to start by researching what this condition is and which mental health disorders feature it as a symptom. 

What is paranoia?

Paranoia is characterized by mistrust and suspiciousness, often of other individuals or one’s environment. Individuals with paranoia tend to experience patterns of thought that lead them to believe that people or organizations mean them harm, even if there is little to no evidence to support these assumptions. Those with paranoia could also misinterpret benign comments or actions as harmful, which could put a strain on interpersonal relationships. 

While paranoia can be a part of a specific mental health condition, research indicates that it can also occur in individuals without an underlying mental health condition. In the 2017 scientific article An Evolutionary Perspective On Paranoia, researchers suggest that paranoia should not be viewed solely as a symptom of a mental health disorder but also as an element of typical human psychology. However, they also share that as chronic paranoia becomes more severe, it may begin to fit the definition of certain mental health conditions. One condition that involves persistent paranoia is paranoid personality disorder. 

What is paranoid personality disorder?

If paranoia persists and becomes consistent, it may be a sign of paranoid personality disorder (PPD). PPD is a mental health condition that can cause an individual to think that the people around them (even close friends or loved ones) are lying or plotting against them. Those with PPD may become preoccupied with proving their assumptions, searching for evidence, and finding connections, even if these do not actually exist. If someone does wrong them, individuals with PPD are likely to never forgive that person, even if the transgression was small or many years have passed.

How is paranoid personality disorder diagnosed?

According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), there are several diagnostic criteria for PPD. These include:

1. “Pervasive suspiciousness and distrust of others in a manner that means their motives are interpreted as malevolent. This distrust begins by early adulthood and is present in a variety of contexts, as indicated by four or more of the following:

• Believes there are hidden threats or demeaning messages in benign events or remarks
• Suspects others are harming, exploiting, or deceiving them, without sufficient basis
• Reluctant to share sensitive information or confide in others due to a belief that information will be used against them
• Doubts their friends or associates and become preoccupied with others’ loyalty and trust
• Holds grudges and does not forgive injuries, insults, or slights
• Believes that others are attacking their reputation or character, even if this is not apparent to others
• Has recurrent and unjustified suspicions regarding the fidelity of their spouse or partner”

2. Symptoms aren’t caused by another mental health or medical condition.

Other disorders, such as delusional disorder and schizophrenia, can also involve paranoia to varying degrees. However, these often have different symptoms and treatments, and seeking professional treatment is recommended for those experiencing signs of conditions like these. For individuals who aren’t experiencing these conditions or a psychotic disorder, it may be helpful to explore general ways to cope with paranoia and paranoid thoughts. 

How to cope with paranoid thoughts

Coping with paranoia and paranoid thoughts can be difficult, but there are several methods that could be beneficial. According to the mental health charity Mind, these methods may include challenging your paranoid thoughts, engaging in mindfulness and relaxation, and getting proper sleep. While a person experiencing signs of a serious condition should also talk to a medical or mental health professional, these methods may help a person reduce the symptoms of paranoia and improve their overall well-being. 

How to challenge paranoid thoughts

Challenging paranoid thoughts can involve asking yourself questions when paranoia occurs. These questions can help you establish a clearer perspective on what is occurring and whether you are interpreting events realistically. Examples of questions may include:

• Is there clear evidence, or am I basing my worries on feelings?
• Have I discussed my worries with others?
• Would a loved one or family member agree that my suspicions are realistic?
• Is there evidence that contradicts what I believe?
• Is it possible that I’ve misinterpreted the significance of a threat?
• Is there another way to interpret these events?

It may also be helpful to test your paranoid feelings and thoughts, which may involve going outside of your comfort zone. For example, if you are afraid—without specific reason or cause—that you are going to be attacked if you go to the park, it may be beneficial to go there during the day for a few minutes, possibly with a friend. However, this process may be stressful, so it could be necessary to find ways to relieve stress as well. 

How mindfulness and relaxation can help with paranoia

Mindfulness and relaxation techniques can benefit many individuals, including those experiencing paranoia. One example is keeping a journal, which could allow a person to record their paranoid thoughts and various aspects of their paranoia, which may make it easier to share with mental health or medical professionals. Other mindfulness and relaxation techniques include:

• Meditation
• Deep breathing techniques
• Yoga
• Tai chi
• Progressive relaxation
• Music and art therapy
  

How to get proper sleep to potentially alleviate paranoia

In addition to these techniques, ensuring that you are well rested can help you keep stress levels low and combat paranoia—especially since sleep deprivation is a known cause of this symptom. Therefore, getting proper sleep is essential. 

Getting proper sleep can help a person regulate their emotions and reduce physical symptoms that may be contributing to their paranoia. According to Harvard Health Publishing, there are several ways to improve sleep, including avoiding overeating close to bedtime, limiting or avoiding certain substances, exercising regularly, and maintaining proper sleep hygiene. 

Avoid overeating close to bedtime and limit certain substances 

While being hungry can interfere with sleep, a large meal right before bedtime can cause your body to focus on digestion instead of rest. As such, leaving two to three hours after a big meal before sleep can be beneficial. Avoiding substances like alcohol and caffeine can also be helpful, as these can disrupt sleep during the night. 

Exercise regularly

Regular exercise can have a variety of benefits for sleep, including increasing the production of hormones such as melatonin. Exercising in the morning after the sun has risen can also help to regulate a person’s circadian rhythms, which can further improve sleep quality. However, it’s important to note that heavy exercise too close to bedtime can be detrimental to sleep. 

Maintain good sleep hygiene

Sleep hygiene practices can allow your body to wind down before sleep and associate certain spaces with bedtime. For example, leaving electronic devices and other sources of stimulation outside your bedroom can allow your body to connect your bed with the act of sleep. Improving the sleep environment by ensuring your room is dark and a comfortable temperature can also be beneficial.

What to do if you are still struggling with paranoia or paranoid thoughts

While self-care and coping techniques can be beneficial, they may not be enough to overcome paranoia or paranoid thoughts. When paranoid thoughts are a sign of an underlying mental health condition, professional treatment is typically required to address this and other symptoms effectively.

Can mental health treatments help with paranoia? 

Whether or not a given mental health treatment will be effective for paranoia depends on many factors, from the type of illness and the type of treatment to the level of treatment adherence and any co-occurring conditions the person may have. It’s generally important to consult with a mental health specialist for the treating of paranoia that’s persistent. A mental health professional may be able to provide a diagnosis, which can allow them to determine which treatment options are likely to help reduce paranoia or paranoia-related symptoms. 

Mental health treatment options for paranoia 

According to the Victoria Department of Health, there may be several ways to treat paranoia depending on the cause and the severity. These include hospital admission, medication, and therapy. 

• Hospital admission: For severe cases of paranoia, especially those where the person might harm themselves or others, a hospital stay may be necessary. This can allow a person to receive intensive treatment until their paranoia symptoms stabilize. 
• Medication: People with some disorders may benefit from the use of a pharmacological approach, such as anti-anxiety or antipsychotic medications, usually recommended in combination with therapy. However, it’s important to never start, stop, or change any medications unless recommended by a mental health or medical professional. 
• Therapy: Several types of therapy could help individuals experiencing any level of paranoia, such as cognitive behavioral therapy (CBT) or dialectical behavior therapy (DBT). These therapeutic approaches could help someone to identify patterns of thought that could be contributing to their paranoia and find ways to restructure them. A mental health professional can also provide a space to discuss other challenges in one’s everyday life, including those that may worsen paranoia or paranoid thoughts.

While therapy may be the first line of treatment in most cases, in-person therapy may not be available or convenient for everyone. Some individuals may live in a remote area or one that lacks sufficient mental health services, while others may find it difficult to leave the house because of their symptoms, a disability, a lack of transportation, or another reason.

Those with paranoia may also feel uncomfortable visiting a therapist in-person, preferring instead to attend sessions from their own home. In these situations, it may be beneficial to explore other options, such as online therapy. Research suggests that there are often no significant differences between online therapy and in-person therapy by a variety of outcomes, including overall improvement, client satisfaction, and symptom severity after treatment. While online treatment is generally not recommended for those experiencing acute or severe symptoms, it can be helpful in many other cases.