I’m 21 but started hearing voices at 15, I listen to calming music, I’d write them out, I’d not reply out loud though although did at the beginning which made matters rather bad they’d just exacerbate, the more importance you put on them, the more loud they get. I’d also draw them? What they look like in my head, sometimes what they’d say, often the things that distressed me most, it takes a lot if thinking but it gets them on paper and then I’d put them in a box, like a money box with a lock and lock it.
This sort of stemmed from my mum, when I was little and had worries or nightmares she’d tell me to imagine a box at the back of my mind and put it all in there and then lock it. I needed something more physical with voices though, I still have it.
Mindfulness helps, when they are happening I do deep breathing or controlled breathing; in hold for three, out hold for three, it gets your breathing under your control, grounds you and reduces anxiety, you can get online mindfulness exercises that you may feel you’d be interested in. But I only have little concentration spans so I do body scan and controlled breathing, it can put them in the background.
To be honest though the thing that worked most was the meds I’m on now it lessened them, I still get them a few days a week but it beat every day, and they only get like that when I’m overtly stressed, cbt therapy has also helped immensely, it’s the only talking Therapy to have done any good.
As for the physical hallucinations, I get this, I used to get it it a lot. I’d feel the penetration but I went through a traumatic period in my life, where I was possibly raped (I don’t have much memory, it’s surfacing now) I know not all of it was flashbacks I’d feel penetration when no anxiety was present, night is hell for me. I can’t talk to my mental health team about it and even if I wanted to I wouldn’t feel comfortable talking to a man as well. If you feel you need to talk about it, change to a female doctor/therapist and possibly write a letter rather than talk. It will help to get it out, as then they can give you techniques on how to ground yourself from them.
If you have any more questions feel free to message me or ask more questions here;