Some people get a stress headache at the end of a long day or feel anxious when they have to meet a deadline.
But for others, stress can lead to dizziness. That’s because stress can affect the parts of your brain and inner ear that help you maintain your balance. When you’re stressed, your body releases hormones like cortisol and adrenaline, which trigger your fight-or-flight response.
Chronic stress can overwhelm your nervous system and make your body more sensitive to changes in balance and spatial orientation, which can lead to physical symptoms like dizziness.
What’s the best strategy for managing dizziness caused by stress?
Coping with dizziness caused by stress can be extremely difficult, especially when symptoms appear unexpectedly or make your daily activities more difficult.
However, there are six practical strategies you can use to manage stress and ease your dizziness symptoms:
1. Practice relaxation techniques
Stress is a normal part of life, but you don’t want to stress so much that it disrupts your daily routine. Try calming your mind and body with relaxation techniques like deep breathing exercises, meditation, or progressive muscle relaxation, as these can help calm your nervous system. Take time each day to practice self-care through relaxation.
Strategy: You can inhale slowly through your nose, hold your breath for a few seconds, and exhale through your mouth. Repeat until you feel your body and mind relax
2. Limit caffeine and alcohol
It may seem like a cup of coffee in the morning or a glass of wine in the evening can relieve stress, but if you’re dealing with dizziness, try a different beverage like sparkling water or herbal tea. Caffeine can increase your heart rate and increase your anxiety levels, while alcohol can disrupt the signals in your brain that help you maintain balance. And both can make dizziness symptoms worse.
Strategy: Reduce or eliminate these substances, especially during times of increased stress. Drinking caffeine-free beverages and replacing alcohol with soft drinks or calming herbal teas like chamomile can help prevent your dizziness symptoms.
3. Stay Hydrated
We all know that staying hydrated is important for overall health, but it can also help reduce dizziness symptoms. Dehydration can easily make feelings of dizziness and lightheadedness worse, and this is something many people overlook. Drink water throughout the day, especially when you’re under pressure and even if you don’t feel thirsty, as stress can increase your body’s need for hydration.
Strategy: Keep a bottle of water nearby to help you when you’re going through a stressful time. If plain water isn’t exciting enough, try adding lemon or fresh mint to your water.
4. Move slowly and avoid sudden changes in position
You may feel the need to move quickly when stress is high, but do your best to slow down. Rapid movements can often trigger or worsen your dizziness symptoms, as your body needs more time to adjust to changes in position.
Strategy: Move slowly and deliberately when you stand up, turn your head, or bend over to give your balance system time to adapt and prevent your dizziness symptoms from escalating. If you feel dizzy, be careful to sit or lie down until the feeling passes.
5. Try vestibular therapy
If stress-related dizziness continues to affect your daily life, consider vestibular therapy. Also known as vestibular rehabilitation, this is a type of physical therapy that focuses on improving balance and reducing dizziness through exercises that strengthen the body’s balance system, such as head movements and balance exercises.
Strategy: Work with a trained therapist to help you learn exercises that are tailored to your needs.
6. Establish a soothing bedtime routine
Getting enough rest means your body is better equipped to handle stress, which can help reduce symptoms of dizziness. If your life is already busy, don’t worry! Small lifestyle changes can help improve both the quality of your sleep and your resilience to stress. Discover these nine tips for creating the ideal bedtime routine for adults.
Strategy: A relaxing pre-bedtime routine can help your mind and body wind down: turn off screens an hour before bed, do some gentle stretching, or listen to soothing music. Try to go to bed and wake up at the same time every day to establish a consistent routine.
