Dizziness is a common symptom that can arise from a variety of sources, but when anxiety is the underlying cause, it can be especially debilitating.
Anxiety-related dizziness can cause a feeling of imbalance, a spinning sensation, or lightheadedness, making it difficult to concentrate and perform everyday tasks
Eight ways to manage anxiety-related dizziness in seniors
1. Breathing exercises
Deep breathing is a great way to manage the physiological symptoms of anxiety. When you breathe deeply, you have more carbon dioxide in your blood, which can calm the parts of your brain responsible for anxiety. Deep breathing also activates the parasympathetic nervous system, helping you to rest and relax.
Breathing exercises take practice to master, but they can become more effective over time if you make them a habit. Try to breathe so that your belly expands as you inhale and contracts as you exhale. A common breathing technique is to inhale for four counts, hold your breath for four counts, and exhale for four counts. Another option is to inhale for seven counts and exhale for 11 counts.
2. Mindfulness
A few minutes of mindfulness practice each day can have a big impact on your overall stress and anxiety levels. Mindfulness is a state of being fully focused on the present moment without worrying about the past or future. When you practice mindfulness, you observe your thoughts and feelings without judgment. If a worrying thought comes into your mind, try to acknowledge it without lingering on it.
You can combine mindfulness with deep breathing exercises. As you breathe, focus on how your body feels with each inhale and exhale. Keep your attention on your breath, gently redirecting your mind back to your breath whenever it wanders.
3. Get Physical
Seniors often don’t get enough exercise, but physical activity is one of the best ways to improve your mental health.
Here are some of the best forms of exercise for seniors:
- Walking or hiking
- Chair yoga
- Swimming or water aerobics
- Dancing
- Bodyweight exercises
- There are many online resources and exercise videos designed for seniors. However, be sure to consult your doctor before starting a new exercise plan, especially if you have existing health problems.
4. Change your diet
Proper nutrition is important for your mental and physical health. Food fuels your brain, so a balance of protein, healthy fats, and carbohydrates will help keep anxious thoughts in check. Make sure you eat a variety of healthy foods at every meal and enjoy your favorite snacks in moderation.
Certain substances have been directly linked to increased anxiety. For example, caffeine and nicotine are both stimulants that can make you feel anxious or jittery. Avoid smoking and large doses of caffeine to help keep your mind and body relaxed.
5. Social Interaction
Many older adults feel lonely, especially if they have limited mobility and are unable to get out into the community often. Helping older adults cope with social isolation can be a great way to reduce anxiety and other mental health challenges.
Family is a great source of social support. Regular visits with siblings, children, grandchildren, or other family members can help take your mind off of stressful thoughts and improve your mood. If you can’t see family or friends in person, try video chatting with them. You may also find opportunities for social support in your community through your local senior center or volunteer organization.
6. Routine
For some older adults, a lack of routine or structure can be a big source of anxiety. This is especially common in older adults with Alzheimer’s disease or dementia. Sticking to a routine can reduce stress and increase predictability for the day ahead.
7. Sleep Hygiene
Lack of sleep can exacerbate anxiety in older adults, but anxiety can also make it harder to fall asleep.
Here are some ways you can improve your sleep environment and sleep habits to boost your mental health:
- Go to bed and wake up at the same time every day.
- Use a white noise machine to drown out distracting sounds.
- Relax by reading or listening to music before bed.
- Avoid caffeine in the afternoon.
- Have a family member, friend, or medical alert system to contact at night in case of an emergency.
8. Relaxing Hobbies
Calming activities can help you relax and distract you from sources of anxiety. Everyone has different hobbies, so you may have to try a few before you find one that calms you down. Drawing, coloring, listening to music, reading, and gardening are some of the most popular relaxing hobbies for older adults.
