Breaking the

Dizzy-Anxious-Dizzy Cycle

Here’s where things get tricky: dizziness worsens anxiety, and anxiety worsens dizziness. It’s a vicious cycle that can be hard to break.

The dizzy-anxious-dizzy cycle is especially common in chronic vestibular conditions like Persistent Postural-Perceptual Dizziness (PPPD) and Vestibular Migraine (VM), but it can affect anyone experiencing vestibular symptoms.

What the Dizzy-Anxious-Dizzy Cycle Looks Like

1. You experience dizziness or imbalance. Perhaps the symptoms are caused by Benign Paroxysmal Positional Vertigo (BPPV), Vestibular Migraine (VM), Meniere’s disease, or Persistent Postural-Perceptual Dizziness (PPPD).
2. That dizziness causes fear, anxiety, or panic. You start worrying: "Will this get worse?", "Am I safe right now?", "Will I feel this way forever?"
3. Your nervous system activates. Stress hormones surge. Your breathing changes. Your muscles tighten. You hyper-focus on your symptoms.
4. Your dizziness intensifies. Even if the original vestibular trigger fades, your body and brain are now keeping the cycle alive.
5. You become more fearful of future dizzy episodes. Avoidance behaviors may set in. Confidence drops. The cycle repeats more easily the next time symptoms present.

The Emotional Toll

The dizzy-anxious-dizzy cycle doesn’t just affect your physical symptoms. It can also:

• Diminish your sense of safety and trust in your body
• Increase social withdrawal or avoidance of activities
• Lead to feelings of frustration, hopelessness, or depression
• Negatively impact your sense of self

It’s important to remember that this cycle isn’t your fault. It’s a completely normal, nervous-system-driven reaction to an intense and distressing symptom, or symptoms. In fact, it would be concerning if your body didn’t set off the alarm bells when feeling dizzy! The key lies in learning how to recognize the cycle and stop it in its tracks before it gains momentum.

What Can Help? Strategies to Break the Cycle

The good news? The cycle can be interrupted. Here are tools that can help:

1. Vestibular Rehabilitation Therapy (VRT)

Working with a vestibular therapist can help you safely retrain your system and build confidence once again, all while reducing symptom provocation. This directly addresses the physical side of the cycle.

2. Breathwork & Nervous System Regulation

Simple breathing exercises (like box breathing) can help calm your fight-or-flight response in the moment. Grounding techniques (like the 5-4-3-2-1 technique) and mindfulness can also help shift your body into a state of safety.

3. Psychological Support

Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can help address the thought patterns and fears that keep the cycle going.

4. Education

Understanding why this cycle happens can reduce fear. Knowledge is power and it gives you a sense of control over what often feel like chaos.

5. Lifestyle Support

Good sleep hygiene, nutritional support, hydration, and gentle movement all support your nervous system’s ability to stay balanced… literally and figuratively.

You Are Not Alone

If you’re stuck in the dizzy-anxious-dizzy cycle, please know: there is a way out. This pattern can be unlearned with time, patience, and the right support.

Helpful Resources:

• Talk Dizzy to Me’s The Mind-Body Connection in Managing Dizziness
• Talk Dizzy to Me’s Psychological Impacts of Vestibular Dysfunction
• Talk Dizzy to Me’s How to Manage the Psychological Impacts of Living with Dizziness
• The Dizzy-Anxious-Dizzy Cycle
• More on the Dizzy-Anxious-Dizzy Cycle
• Box Breathing
• 5-4-3-2-1 Grounding Technique
• The A-C-E Method
• Tips to Stopping the Dizziness-Anxious-Cycle
• Quick Tips When in the Midst of Dizziness
• You're Dizzy... and Then Anxious... Why?
• VeDA’s Mental Health Resources

Apps:

• Headspace
• FitOn
• Insight Timer
  

Looking for personalized support in managing your dizziness? Our vestibular therapists are here to help. Learn more about our virtual services and self-help courses at www.balancingactrehab.com or email us at info@balancingactrehab.com.

Disclaimer: This content on this website is intended for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with questions you may have regarding a medical condition.

Subscribe below and we’ll let you know when new blogs go live!