Anxiety-related dizziness can come and go in waves or last for long periods of time. It can manifest in a variety of ways.
Some steps you can take to stay safe when you first feel dizziness coming on
- Sit down as soon as you start to feel dizzy to reduce your risk of falling and injuring yourself.
- If sitting down doesn’t relieve the dizziness, try lying down so oxygen can get to your brain.
- Hold onto furniture or use a cane if you have one for extra support.
- If you’re driving, protect yourself and others by stopping as soon as it’s safe to do so.
What strategies can you use to cope with anxiety to prevent dizziness?
Coping strategies can also be extremely helpful if you are struggling with anxiety, include:
1. Record your thoughts
Journaling has been shown to be an effective tool for regulating emotions and processing thoughts around certain stressful or anxiety-provoking events. There are many different types of journaling techniques.
2. Tell yourself positive affirmations
Reframing old, unhelpful thoughts into positive, uplifting affirmations can help break the path your anxiety is taking. The next time you experience an anxious thought, try stopping, pushing the thought aside, and choosing a positive affirmation to say out loud.
Staying proactive by posting positive affirmations around your home (on your bathroom mirror, nightstand, or computer) can help release DOSE chemicals and reduce anxiety symptoms. 3. Calm your nervous system
This can include activities like breathing exercises, intentional yawning, tapping, or hugging yourself. Relaxation techniques that calm your nervous system can reduce the stress hormone cortisol. This will help slow your heart rate, lower your blood pressure, and create a sense of safety in your brain. Calming your nervous system during distressing moments makes anxiety much easier to manage.
3. Exercise
Physical activity is a powerful way to reduce anxiety by releasing endorphins and helping you take your mind off of worrying thoughts. If you’re new to exercise, start with simple activities like gentle stretching or yoga, weight lifting or qigong, or even a slow daily walk.
Exercise doesn’t have to be intense to benefit your nervous system, such as increasing endorphins and reducing anxiety.
4. Control your blood sugar and eat healthy foods
Maintaining stable blood sugar levels through a balanced diet is beneficial for managing anxiety. Fluctuations in blood sugar can cause feelings of irritability, anxiety, and restlessness. To maintain stable blood sugar levels, focus on consuming complex carbohydrates, lean proteins, and healthy fats throughout the day.
Avoiding too much sugar and processed foods can help prevent spikes and drops in blood sugar, which can worsen anxiety symptoms. Adding nutrient-dense foods like whole grains, vegetables, and fruits, in addition to staying hydrated, can provide a steady source of energy and stabilize a person’s mood.
5. Avoid Stimulants Like Caffeine
Caffeine is a common stimulant found in coffee, tea, energy drinks, and some medications. While it can provide a temporary boost of energy and increased alertness, it can also contribute to anxiety and stress in susceptible individuals. Caffeine stimulates the central nervous system, leading to increased heart rate and potentially worsening anxiety symptoms.
6. Get Enough Sleep
Quality sleep is essential for mental and emotional health, so proper sleep habits play an important role in managing anxiety. Lack of sleep or irregular sleep habits can worsen anxiety symptoms and increase feelings of stress.
To improve sleep quality, establish a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.
By prioritizing healthy sleep habits, people can better manage anxiety, as a well-rested mind and body are better able to cope with stressors, anxiety, and control dizziness.
