Dizziness is one of many symptoms of anxiety, which vary from person to person. Your symptoms depend on the type of anxiety you have and may change over time
Self-help strategies to reduce dizziness caused by anxiety
You can stay safe and reduce the discomfort of dizziness by:
- Sit down as soon as you start to feel dizzy to reduce the risk of falling.
- Lie down (if sitting doesn’t work). This promotes oxygen flow to the brain to address the underlying cause of dizziness.
- Use a cane or hold onto furniture for support.
- Stop driving immediately if you feel dizzy while driving.
- Avoid caffeinated drinks, such as coffee and tea, and tobacco use. Caffeine and nicotine constrict blood vessels and restrict blood flow, which can cause dizziness.
- Using stress management techniques, such as yoga, exercise, mindfulness, or meditation, can help control stress that causes anxiety symptoms like dizziness.
You can also take long-term steps to reduce dizziness or related risks:
- Avoid sudden movements
- If necessary, use a cane or walker to help with balance
- Remove tripping hazards from your home, such as rugs and exposed electrical cords
- Use non-slip mats on bathroom and shower floors
- Avoid driving or operating other heavy machinery
- Reduce caffeine, alcohol, salt, and tobacco intake
- Drink plenty of water and eat a balanced diet
- Avoid stress if possible
- Focus on getting enough sleep and staying asleep
How to Control Anxiety?
For severe and chronic anxiety, controlling symptoms can be difficult without formal treatment and medication.
If you are experiencing immediate anxiety, some ways to manage anxiety include:
- Use deep breathing techniques, such as box breathing
- Close your eyes and find a dark, quiet space if possible
- Focus on an object or other stimulus
- Repeat a calming mantra
- Practice muscle relaxation
- In the long term, there are other ways to manage anxiety, such as:
- Get physical activity
- Avoid alcohol and recreational drugs
- Reduce caffeine intake and quit smoking
- Learn and use stress management or relaxation techniques
- Prioritize sleep
- Maintain balance
- Understand your triggers and how to control them
- Keep a journal to track your moods
- Maintain social relationships with friends and family
