How to Combat Paranoia

author-img By Arnab Dey 5 Mins Read 11 September 2023


When it comes to paranoia, there are so many things it may make you think that you have little control over. This is why it may be necessary to try to combat paranoia when you are experiencing it. Keep reading for advice on how to lessen paranoia.

1. Try to Think Positively

While anyone can experience paranoia at times, if this happens to you often, you may want to change the way you are thinking. 

For example, once you notice that you are having paranoid thoughts, which include feeling suspicious or thinking too much about certain topics and concerns, you should do your best to think positive thoughts.

Perhaps you are worried that you don’t have the time to finish your work today. Instead, you can make a list of all the things you need to do and check off all the stuff you have already done.

This will provide you with an easy-to-digest list of additional tasks to complete and can help you understand that your work is more manageable than you may think it is.

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2. Practice Mindfulness

Practice Mindfulness

You might also consider practicing mindfulness when paranoid thoughts are plaguing you. This involves taking a few minutes to take a break from what you are doing and relax. 

You should walk away from your desk, close your eyes for a minute and concentrate on your breathing. When you open your eyes, you might be able to see the room you are in a little bit differently. 

The idea behind mindfulness is that it should take you back to the present moment. Sometimes a little change in perspective can make a lot of difference.

3. Write Down Your Thoughts

Another technique to think about is writing down your thoughts. Once you jot down all the thoughts that are in your head and you read them to yourself, it may cause you to think differently than you were before. 

At times, you might think that small detail is important or that there is something suspicious, and then once you take a few more moments to think about it, you may understand that you weren’t thinking clearly.

4. Don’t Isolate Yourself

Try your best not to isolate yourself when you suspect you are feeling paranoid. If you are around someone you trust and that cares about you, they will likely be able to explain to you why your logic may be flawed, in different aspects. 

Moreover, a friend will take the time to listen to what you have to say without judging you, which can be quite valuable.

5. Work With a Therapist

Work With a Therapist

If you express paranoid thoughts regularly, you may be experiencing a mental health condition. Working with a therapist may be able to make a difference. 

You can talk to a psychiatrist about how you are feeling, what is going through your mind, and what you wish to do about these things. 

They should be able to offer advice on ways to address these paranoid thoughts, and if you do have a mental illness, they can diagnose you and talk to you about treatment options that may be a good idea.

Even if you don’t feel like you have a mental health ailment, you may still want to talk to a therapist to determine why you might be having paranoid thoughts. They could be able to help you understand what could be triggering them and how to avoid these triggers.


Paranoia is something that anyone can experience but when it occurs with frequency for you, it may be a good idea to work with a therapist, so a cause can be pinpointed.

If you only experience paranoia sporadically, you can try your hand at mindfulness and talking to people you trust about what is going on in your head. Additionally, you can write your thoughts down and try to think more positively. Any of these methods may help you combat paranoia.  

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Arnab Dey

Arnab is a passionate blogger. He is very much passionate about social media. His special interests are in current affairs, business, lifestyle, health, food, fitness, etc. If you want to read refulgent blogs so please follow Online News Buzz.

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