How to Control Anxiety That Causes Vertigo

Four Methods:Control Anxiety though Relaxation TechniquesControlling Anxiety with Yoga PosesControlling Anxiety by Managing the ProblemControlling Anxiety by Taking Supplements or Medication

Vertigo is characterized as the feeling of being in motion even if you are still. Anxiety that causes vertigo is commonly associated with hyperventilation. During hyperventilation a person’s breathing pattern changes. Irregular breathing happens which allows more carbon dioxide to be dispelled by the body. This causes hyperventilation which leads to vertigo. The anxiety caused by vertigo can be controlled through methods like diet change, relaxation techniques, and managing the thing that is causing your worry.

Method 1
Control Anxiety though Relaxation Techniques

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    Try meditating. Meditation is a technique done to relax the mind. This relaxation technique produces a sense of calmness and peacefulness. With the many things we do and encounter everyday, anxiety becomes common.[1] Meditation practices can help reduce your levels of stress hormones. To try meditating:
    • Find a quiet place to relax. Stretch your neck, arms and feet before meditation. Sit in a comfortable position and focus on your breathing. Let your worries, thoughts, and emotions drift away while you concentrate on the breath flowing in and out of your body.
    • Try meditating for 20 minutes, twice a day.
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    Try breathing exercises. Controlling your breath can help you to stop hyperventilating, which is often what causes a sensation of vertigo. By slowing down your breathing, you can restore the balance of oxygen and carbon dioxide in your body. In order to control your breathing, sit down in a quiet place.[2]
    • Breathe in through your nose for five seconds and then hold your breath for a second. After you hold your breath, release your breath slowly over the course of seven seconds.
    • Repeat this process until you feel less anxious and the feelings of vertigo have faded.
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    Close your eyes. One of the accompanying symptoms of vertigo is an inability to see clearly. This happens because your anxiety attack interrupts the blood flow to the brain, limiting the brain’s ability to interpret what your eyes are seeing. Vertigo also makes it appear like the world is spinning. Simply by closing your eyes, you can concentrate more on your breathing and block out the spinning world.

Method 2
Controlling Anxiety with Yoga Poses

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    Practice yoga. Yoga can help to relax both your body and your mind. The physical yoga postures that you practice can also help to stimulate you both mentally and spiritually[3]. You can enroll in a yoga class, or practice yoga postures at home.
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    Try Dhanurasana (Bow Pose). This pose is done by lying on your stomach with your feet hip-width apart. Put your arms on the side of your body. Hold your ankles with your hands by folding your knees. Take a deep breath and lift your chest off the ground by pulling your legs up with your hands. Look straight ahead. Take long deep breaths when doing this pose.
    • Hold this pose for 15 to 20 seconds and then slowly bring your legs and chest back to the ground.
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    Practice Matsyasana (Fish Pose). Lie with your back on the floor so that your knees are bent and your feet are on the floor. Inhale while you lift your pelvis slightly off the ground. Slide your hands down and place them below your buttocks. Tuck your buttocks up on to the back of your hands.
    • Remember to place your forearms and elbows up close to the side of your torso. Inhale and press your forearms firmly against the floor. Press your scapula into your back and lift your head and upper torso away from your body.
    • Keep your knees bent or straighten your legs out on the floor. Hold this position for 15 to 40 seconds and breathe. Exhale while lowering your torso and back on to the floor. Draw your thighs up into your belly and squeeze.
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    Give Janu Shirsasana (one-legged Forward Bend) a try. This pose can be done by sitting up with your legs stretched out. Keep your legs in front of you and your spine erect. Bend your left knee and keep the left foot opposite the right thigh. Keep your knee on the floor. Take a deep breath and bring both arms above your head and stretch up. Rotate a little to the right from your waist. Exhale and reach forward from the hip joints.
    • Maintain the proper posture of your spine. Hold on to your big toe and point your elbows forward. Maintain this pose for 15 to 30 seconds and then repeat on the other side of your body.
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    Come into Adho Mukha Shwanasana (Downward Facing Dog) pose. Stand on your feet with your feet hip distance apart and place your hands on your sides. Make sure that your weight is carried by both of your feet. Hinge forward at the waist and plant the palms of your hands flat on the floor. With fingers pointing forward, step each foot back until you are in the top part of a push up.
    • Lift your hips up and press your chest towards your knees. Breathe deeply and exhale. Maintain this position for 15 to 30 seconds.

Method 3
Controlling Anxiety by Managing the Problem

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    Create a worrying period. When you are constantly worrying, you are more likely to feel vertigo. In order to manage your worries, designate a specific ‘worrying time’. You should use this time to think about what is worrying you, and try to come up with a solution (this will be covered in the following steps).[4]
    • Choose a place and time for worrying. This period of time should be before or after important events, like meetings, classes or bedtime. During this time, let your mind focus on what is worrying you and actively try to come up with a way to resolve this stress.
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    Postpone your worries. Once you have designated a worrying time, postpone any worry that begins to creep up on you during the day. If an anxious thought comes into your mind during the day, write it down on a piece of paper, and then remind yourself that you will worry about your concern at a later time (such as during your worrying period).
    • Remind yourself that there is no reason to worry about the anxiety-inducing thing at this time. Doing this may help you to avoid dwelling on your concern, thus avoiding vertigo.
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    Reflect on the worries you have written down during the day. During your designated worrying time, consider the things that have stressed you out during the day. Go through your list and determine if all or some of these worries or valid; throughout the day, you may have already resolved some of these worries, therefore making your anxiety moot.
    • When you go through the list and find that you have resolved some of your worries, you can begin to reduce the amount of time you designate for your worrying period.
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    Problem solve by distinguishing between solvable worries and unsolvable worries. When you are anxious, everything may seem like an unsolvable worry. Because of this, it is important to take a moment to reflect upon what is making you anxious, and to brainstorm a solution. To do this, you first need to distinguish between worries you have control over, and things that are out of your control. When thinking about your worry, ask yourself:
    • Is this a problem I am currently facing, or is it in my head?
    • What is the likelihood of this thing actually happening? Is this a realistic concern?
    • Is there anything I can do about this problem?
    • Should I prepare for it, or is it out of my control?
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    Solve your worries. Productive and solvable worries, for instance paying bills, can be solved right away by calling creditors. Unproductive and unsolvable worries such as how to protect the kids from an accident, should be avoided in order to control such anxieties that cause vertigo. For solvable worries, one should brainstorm by developing a list of possible solutions.
    • Focus on the aspects of the worry that are changeable or that you have control over.

Method 4
Controlling Anxiety by Taking Supplements or Medication

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    Up your intake of probiotics. Studies have shown that probiotics help with anxiety. Probiotics are substances that contain live bacteria and microorganisms. Live bacteria and microorganisms kill the more toxic stomach bacteria linked to mood disorders such as anxiety. You can take probiotics as a supplement.
    • You can also eat foods that are rich in probiotics, such as yogurt, cabbage, eggplant, cucumber and onions and sauerkraut.
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    Take benzodiazepines. Diazepam is a type of benzodiazepine drug that works by reducing muscular tension, thereby enhancing breathing, heart beat, blood flow, and relaxation. This in turn can make it less likely for you to experience vertigo.[5]
    • Talk to your doctor about the dosage of benzodiazepines you should be taking.
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    Seek professional help. If you have tried the above methods and nothing has relieved your vertigo, set up an appointment with your doctor to discuss possible therapies that you could try. In particular, interpersonal therapy sessions may help you to overcome your vertigo. These sessions focus on finding solutions for the things that are making you anxious.
    • Your doctor may also recommend group therapy sessions where you can express your concerns and listen to suggestions from others.

Sources and Citations

  1. Dupler, Douglas; Frey, Rebecca. Gale Encyclopedia of Medicine, 3rd ed (2006). Retrieved 30 August 2012.
  2. Peters, M. D. (2012). Anxiety. Avon, Mass: Adams Media.
  3. Aranya, Swami Hariharananda (2000). "Introduction". Yoga Philosophy of Patanjali with Bhasvati. Calcutta, India: University of Calcutta. p. xxiv. ISBN 81-87594-00-4.
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Categories: Stress Anxiety and Crisis Management