Anxiety can cause physical changes in the body that lead to dizziness.
Stress hormones, muscle tension, and shallow breathing can lead to lightheadedness and a feeling of imbalance. Furthermore, anxiety can disrupt your body’s balance by increasing the sensitivity of your nervous system, which can increase the feeling of dizziness. Anxiety can also aggravate any medical conditions that may be contributing to dizziness, such as vestibular disorders or inner ear problems.
If you suffer from dizziness caused by anxiety, you can choose from and apply the following 22 commonly used and effective ways:
1. Rest
We should not be constantly stimulated or working without taking a break. This helps recharge and reset the brain so that we can rest and return to what we were focusing on.
2. Cut back on caffeine
Caffeine has been shown to cause anxiety in certain doses. So if you find yourself feeling shaky, jittery, anxious or more stressed than usual, try cutting back on coffee or energy drinks to see if that helps.
3. Take deep breaths
One of the main physical responses to anxiety is short, shallow breathing which leads to hyperventilation. Try taking 10 deep breaths and holding your breath, exhaling slowly to trick your central nervous system into calming down.
4. Get some sleep
When we are stressed, our bodies use extra energy, which can quickly lead to fatigue. So take some time to rest properly or even take a nap to rejuvenate yourself.
5. Distract Yourself
While this is not recommended for long-term coping, sometimes we are so overwhelmed that it is difficult to focus on anything other than stress and anxiety. Instead, try distracting yourself by listening to music or watching TV.
6. Get Active
Studies have shown that a sedentary lifestyle leads to increased anxiety and stress. Try going for a brisk walk, jogging, running. Go to the gym or do yoga!
7. Eat a Healthy Meal
Proper nutrition provides the body with energy to help it function smoothly. Excess sugar can cause increased anxiety. Try eating a healthy meal and make changes to your diet if necessary. Improper nutrition can cause hormonal imbalances, which can cause mood swings.
8. Cut down on screen time
Research shows a link between increased screen time and stress. Blue light is stressful on the eyes, and constant stimulation from notifications, texts, emails, and social media can cause anxiety. Try turning your phone off for a few hours a day.
9. Talk to a friend or family member
Sometimes just talking to someone we trust can make us feel safe, improve our mood, and reduce our stress levels.
10. Spend time with a pet
Spending quality time with a pet has been shown to reduce cortisol (the stress hormone) levels in humans. So next time you’re feeling stressed, try playing with your dog, cat, or other pet. Not only will you engage with them more, but you’ll also recharge your social batteries and improve your mood.
11. Say “No”
If your anxiety and stress triggers are too overwhelming, it’s important to set healthy boundaries with yourself and others by learning to say “no” every now and then.
12. Cuddle
Studies show that cuddling with someone else causes your body to release oxytocin, a calming hormone that helps combat stress. It can also lower your blood pressure, reducing the amount of cortisol in your body, the stress hormone.
13. Find a safe place
If you’re feeling anxious or overwhelmed, try finding a place you can go that’s less stimulating or away from where your panic attacks started. This could be another room, going outside, sitting down, or leaning against a wall.
14. Try Diaphragmatic Breathing
Research shows that diaphragmatic breathing can lower your heart rate, blood pressure, slow anxiety, and reduce cortisol (the stress hormone) in your body.
15. Muscle Relaxation
Progressive muscle relaxation (PMR) is often used by people with anxiety and involves consciously relaxing each muscle in your body. Muscle tension, a common symptom of stress, can leave you exhausted but still prevent you from relaxing or falling asleep.
16. Get some fresh air
In addition to getting away from the situation/area that triggers your panic attack, getting outside can expose your lungs to fresh air, which has been shown to reduce anxiety.
17. Repeat a mantra
Find a phrase or word that you can repeat to yourself when you are distracted to help focus and calm any dissociative thoughts (e.g. I am ok or this will pass).
18. The 5-4-3-2-1 Grounding Method
- Think of a 5th thing you can see
- Think of a 4th thing you can touch
- Think of a 3rd thing you can hear
- Think of a 2nd thing you can find
- Think of a 1st thing you can eat
19. Change your diet
Nutrition directly affects the ability of our hormones to deal with stress. If you find yourself consuming a lot of sugar, caffeine or alcohol, changing your diet may help you feel better over time.
20. Learn Your Anxiety Triggers
By understanding your anxiety triggers, you can be better equipped to deal with them when you know you’ll be in a high-stress situation. These triggers look different for everyone and can be related to your lifestyle, trauma, and previous stress issues.
Try writing down what causes your stress. Is it work? A situation at work, school, or home? Get to know yourself so you can work through your expected reactions.
Remember to be careful to hide yourself as you go through this process.
21. Improve your communication skills
Talking to others about your anxiety and stress can provide a support system that can help you feel calm. Think about what you’re feeling and why. Try writing it down and talking about it with someone you trust, whether it’s a therapist, support person, friend, or family member.
22. Lifestyle Changes
If you find yourself stuck in a rut of close sleep schedules, unhealthy diets, little to no studying, and little time for self-care, it may be time to reassess your daily schedule and start making the necessary lifestyle changes. This process takes time, so be gentle with yourself. Try making these changes gradually to avoid any further stress.
