For me it's making deals with my parinoa. Instead of bording up windows because that's a fire haserd why not invest in black out curtains? I also would write down whatever I was thinking and give it to my therapist so she new exactly where I was at mentally. Ive tattooed my wrist with a grounding word. If it gets really bad i try to take my prn.

Also trying to find a comforting thought in the paranoia helps.

IE. They are spying on me. Answer: they must be trying to learn something about me to help others