3 Quick Strategies to Manage Vertigo Attacks: Expert Tips
Vertigo is no fun, I think we can all agree on that.
But there are some ways to help make this no fun situation a little better, or at least not as terrible!
Here are my top strategies to help you better manage a vertigo attack and get through them with a bit less discomfort and stress.
1. Managing Your Mindset
When a vertigo attack hits, it's natural to feel anxious and fearful. The problem is that feeding into these negative emotions only makes the symptoms worse. It’s like a hamster wheel that keeps getting faster, the more you’re anxious and fearful, the worse your experience is going to be. Maybe your dizziness resolves in less than a minute but seems like it lasts longer because it triggered a panic attack. It's essential to manage your mindset by staying calm and reminding yourself that the episode is temporary. By reframing your thoughts and refusing to give in to fear, you may find that your symptoms become more bearable, and you're better able to cope with the situation. This gets into calming your nervous system and regulating that fight or flight state (sympathetic nervous system).
2. Practicing Diaphragmatic Breathing
Why diaphragmatic breathing? You hear it all the time and for good reason.
By focusing on deep breaths that originate from your diaphragm, you can stimulate the vagus nerve and activate your body's relaxation response (parasympathetic nervous system). Not only does this help to calm your nervous system, but it also serves as a distraction from the vertigo sensations. The simple act of breathing deeply may allow you to regain a sense of control and stability during an episode. It’s not just fluff, there’s physiological reasons this is recommended! I know it’s easy to roll your eyes at this one, but it helps!
3. Applying Ice Packs to Your Neck
Another strategy that can help during vertigo attacks is applying ice packs to the neck, especially when you’re experiencing nausea. While heat is often associated with relaxation, cold therapy can be more effective for alleviating vertigo symptoms. The cold helps to calm the nervous system and decrease the nausea response to vertigo.
Other strategies like ginger chews, mint, and essential oils may be helpful as well! It always comes down to what works best for you.
Managing vertigo attacks requires a personalized approach, and it's essential to find what works best for you. By implementing these strategies and exploring additional resources, you may be able to navigate through vertigo episodes with greater ease and find relief from debilitating symptoms. Remember, you're not alone in your journey to overcome vertigo, and there are resources and support available to help you along the way.
If you have any questions or would like to share your experiences with managing vertigo attacks, please feel free to reach out! We're all in this together, we can support each other on the path to recovery.
