Frequent or severe dizziness can significantly affect how you get through your day. You may feel off-balance, disoriented, and stressed about when it will happen again.
For many people, dizziness may be related to anxiety. Whether anxiety is occasional or chronic, it can cause a variety of physical symptoms, including dizziness.
Why do anxiety and dizziness occur together?
We don’t fully understand the connection between anxiety and dizziness, but evidence suggests there are a number of potential ways they can occur together and exacerbate each other.
Peripheral vestibular system disorders are a major cause of dizziness and can make it difficult to perform normal tasks without feeling dizzy. People can develop potentially debilitating anxiety when they experience dizziness, and if dizziness and anxiety are left unchecked, people are at risk of developing a psychiatric disorder or worsening a pre-existing mental health condition.
Brain imaging studies have identified a bidirectional connection between the parts of the brain involved in anxiety and dizziness. This means that when the part of the brain that causes anxiety becomes active, it sends signals to the parts of the brain that cause dizziness to increase activity. Likewise, when someone experiences dizziness, the part of the brain that causes anxiety becomes more active.
The brain consumes more energy than any other organ, and without adequate blood pressure, the brain will not receive enough oxygenated blood or glucose (sugar). Low blood pressure and low blood glucose are two common causes of dizziness, and they can also be associated with increased anxiety. Therefore, the circulatory system may play a role in some cases of anxiety-related dizziness.
What can you do to manage dizziness caused by anxiety?
Dizziness can come on suddenly and unexpectedly, but there are ways you can manage it, including:
Sit or lie down
Sitting or lying down helps stabilize your body and prevent accidents. Lying down also increases blood flow to the brain, which can reduce dizziness if it is caused by low blood pressure or blood flow problems.
When you get dizzy, your balance is affected, and holding yourself upright can increase your risk of falling. If possible, have someone help you sit down in a safe place.
Sitting or lying down reduces stress on your body and gives you time to recover.
Stay hydrated
Drinking enough fluids will ensure that your blood pressure is stable and your organs (including your brain) have enough blood flow.
Drink water regularly throughout the day, even if you don’t feel thirsty, to prevent dehydration. Men should drink about 15.5 cups of water a day, while women are recommended to drink about 11.5 cups.
Remember to drink more water when in hot environments or after prolonged physical activity.
Focus on a fixed point
Focusing your eyes on a fixed object can help stabilize your balance by providing stability to the brain.
Move slowly
Rapid movements can cause or worsen dizziness. Slow movements give your body time to adjust and maintain proper blood flow and balance.
Move slowly and carefully when getting out of bed or standing up from a chair. Pause for a moment before standing completely to allow your blood pressure to stabilize.
Breathe deeply
Breathing deeply helps regulate the amount of oxygen and carbon dioxide, improving blood flow to the brain. If you start to feel dizzy, sit or lie down and take slow, deep breaths.
Eat Regularly
Maintaining stable blood sugar levels is essential to prevent dizziness and low blood pressure.
Eat several small meals throughout the day to keep blood sugar levels stable. Eat a balanced diet of protein, healthy fats, and complex carbohydrates at meals to avoid spikes and drops in blood sugar.
