I wrote this into another article. It's about a reality checking technique I use which I learned from the bipolar board. I'm not in treatment but this is a real cognitive behavior thing and it works for reality checking, but only if you can have enough insight right when it's happening.
Quote:
I am not in treatment and I learned this from someone here on the board, so I don't have all the details but basically remember ABC.
A = Activating event. You identify what is making you paranoid.
B = Beliefs. Make a list of all the beliefs that are happening, even if they seem irrational. And then try to decide if they are irrational or not. (This can be hard sometimes, and you may need to do a little fact checking/digging.)
C= Change your response. Instead of clinging to the irrational belief, you discuss why it is not rational. Maybe you confront someone on things, which means you have to be honest with them so this won't be an option with everyone.
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The key is changing your reaction. The paranoia may not go away completely but you can start to feel stronger and not instantly lock yourself in. Becoming aware of how you react to things is really a key in this.
Also, if this doesn't help and your meds aren't working you need to tell your doctor.