Dizzy Spells:
Distressing but Never Dangerous!
Dizzy spells are one of the most common complaints when
dealing with anxiety symptoms. For many, sudden dizziness was
their first physical sign that something was wrong with
them.
These feelings of dizziness come suddenly and can happen anywhere
at anytime. When they happen out of the blue it's extremely
scary because you don't really understand what happening to you or
why it's happening to you. Your thoughts begin to race and then you
begin wondering about all the possible causes. Sudden dizziness can
easily lead you into a panic.
I don't know about you, but it was a sudden dizzy spell that
triggered my
fight or
flight response.
Although sudden, frequent dizzy spells can be a signal that
something more serious is wrong, the dizziness that is associated
with stress and anxiety is not dangerous!
Most times the dizziness associated with stress and
anxiety has everything to do with our breathing patterns.
It's very common and yet many of us are unaware that stress
and anxiety is causing us to breathe differently.
Hyperventilation is the most common culprit.
Since there are real physical reasons for sudden dizziness, it's
important to see your doctor to rule out more serious causes.
Some common physical reasons for dizziness, other than
stress and anxiety, are:
- TMJ - Temporomandibular Joint Dysfunction
- Blood Pressure Abnormalities
- Hyperventilation
- Labyrinthitis
- Sinus Problems
- Dehydration
- Meniere's Disease
- Injury to the Head or Neck
Through specific testing, your doctor can
rule out more serious reasons for your
dizziness.
It's important to note that sudden dizziness,
although distressing, is almost never a reason to rush to the
Emergency Room.
Don't delay - call and make an appointment with your doctor
if you haven't done so already! Once more serious issues have
been ruled out, you can then focus all your energy on
stress management so that you can keep a healthy mind and
body.
Important things to remember when dealing with the dizziness
that is associated with anxiety:
1. Don't Panic - Give yourself permission to accept how you
are feeling. If you become afraid of your feelings of dizziness, you will only
increase your anxiety. This means more uncomfortable body symptoms, including
feelings of
depersonalization.
If you are in public when your dizzy spells happen, stay calm. Find a place
to sit, but do not leave your situation. Leaving can only contribute to
agoraphobia. If you do panic, remind yourself of those
panic attack facts.
2. Use Breathing Exercises - By using your
breathing exercises
you will bring balance to your oxygen levels. Simple 2-4 breathing should do the
trick. Remember, these exercises promote physical relaxation and they will help
your physical symptoms, however, regular practice at home is encouraged. Be
patient with yourself!
3. Use Positive Thought Replacement - Use your
positive thoughts
to remind yourself that your feelings are distressing but not dangerous. If you
are having a hard time saying them to yourself, write them down.
4. Get Up and Get Moving - When you feel better, get up and
finish your task. If it happens again, repeat those steps again and again. It is
only through repetition that you will learn and make it stick. I can't stress
this enough. The only way to win the battle with anxiety is to press on even
when things are uncomfortable.
This might sound funny but.......
One of the things I did that helped me overcome
fear of these dizzy spells was to deliberately spin
in circles and make myself dizzy on purpose.
I know for some, that sounds outrageous. Those
feelings are so distressing. Why would anyone
deliberately cause them?
Well, I guess my thinking at the time was
that I wanted nothing more than to overcome my
anxiety and I knew I had to face the feelings
that were bringing me the most discomfort.
For me, those dizzy spells produced so much anxiety. They also provoked the
fight or flight response and I have even had panic because of them. Making
myself dizzy was my way of facing these sensations and teaching myself not to be
afraid of them anymore. I had full control which is another reason why I believe
it was so successful in helping me.
This exercise, no matter how silly you might think it is, helped me
to convince myself that my sensations were no real cause for alarm.
I was able to desensitize myself to those feelings. So when those
sensations would come at the most inconvenient of times, I knew how to
shake them off. I learned to accept them for what they were and I didn't
add more fear by analyzing them. This would have done nothing but make
my situation worse.
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