What to do when you are dizzy

As I discussed in my previous blog post, there are many different causes of dizziness. If you have already received a diagnosis, keep reading to learn some tips that can help you manage your dizzy episodes. If you are experiencing a new onset of dizziness or vertigo, please talk to your healthcare provider!

Unfortunately, there is not much that can be done to completely stop an episode of dizziness once it has started, but the following tips can help you manage your symptoms and decrease the likelihood of an exacerbation.

Keep yourself safe.

This is the most important tip! If you are having an acute onset of dizziness, try to get yourself into a safe position as quickly as possible. This could include leaning against a wall or holding onto a piece of furniture, sitting down, or pulling over if you are in the car.

Ground yourself

Giving yourself a stable reference point can be helpful to reduce the intense sensation of movement that may accompany your dizzy spells. If you are sitting or lying in bed, put a foot down on the stable ground. If you are standing, place one or both hands on a stable piece of furniture or the wall. You can also visually ground yourself by focusing on a point in the distance that is not moving. 

Avoid provoking activities

Keep a log of provoking movements or activities. These could be anything from rolling over quickly in bed, to watching a busy TV screen, to walking over patterned flooring. Keeping a detailed log will help you keep track of your symptoms and notice any patterns in your symptoms triggers. 

In general, moving slowly when changing body or head positions will be helpful. If you have motion sensitivity, sitting in the front seat of the car or sitting in the direction of movement on public transportation (i.e. avoiding rear facing seats) can be beneficial.

Please note that if you are participating in vestibular rehabilitation, your therapist may actually prescribe performing mildly provoking activities as part of your treatment plan! This is called habituation and can be an effective part of recovery when appropriately prescribed.

Keep an eye on your diet

Adequate hydration is important for overall good health, but is especially important when dealing with dizziness. Dehydration can exacerbate symptoms of dizziness and light headedness. Avoiding large blood sugar swings by reducing intake of simple and processed sugars can also be helpful. Caffeine and alcohol may be additional triggers for your dizziness.

If you have been diagnosed with Meniere’s disease, maintaining a level balance of electrolytes and hydration can be helpful for reducing changes in your inner ear’s fluid balance. Reducing salt and sugar intake and staying well hydrated are important first steps. If you are already doing this, there is one extra step you can take to further improve your fluid balance. 

Try to distribute both your fluid and food intake evenly throughout the day. Eat at regular time intervals with approximately the same amount of salt and sugar intake at each meal. Do not skip meals or snack at inconsistent times. This helps maintain a level fluid balance throughout your entire day.

Get evaluated by a physical therapist who specializes in vestibular rehabilitation

Vestibular and balance rehabilitation can be extremely effective for managing and reducing symptoms. If you have been living with dizziness or vertigo without relief and have not seen a vestibular specialist, please know there is hope! I have helped people who have been dizzy for months or even years because they did not know there was anything that could be done for them reduce their symptoms by over 75%. If you have positional vertigo (BPPV), a therapist can teach you how to manage it yourself at home!

If you are sick of being dizzy and ready more forward with your life feeling more steady and balanced, click below to get started with a vestibular rehabilitation consultation.