How Can I Stay Safe When I Have a Vestibular Disorder?

When first feeling symptoms of a vestibular disorder, we start to not feel safe in our own bodies. With sensations of unbalance, spinning, and floating—fall risks can be increased. A sense of fear overclouds our minds and suddenly the main question before we can do anything is how can I stay safe?

There are lifestyle modifications that can be adjusted when dealing with dizziness. At first, temporary avoidances might occur. You might avoid driving, going to places on your own, and strenuous activity. Keep in mind that avoidance is TEMPORARY! The only way to get back to living normally again is to try them again normally. So, here are some lifestyle changes to keep you safe.

Safety at Home

• Install a grab bar near your bathtub and toilet. This can help you while using the bathroom and getting out of the shower safely.
• Use a chair or a grab bar in the shower. Showering can be challenging with vestibular disorders, so taking a seat or having something to hold on to can be helpful. If not using either of those, make sure to have a shower mat in the bathtub for extra stability.
• Use non-skid mats on slippery surfaces. If you have a lot of hardwood flooring, you might find that non-skid mats give you more stability.
• Use nightlights. Walking in the dark can be challenging with a vestibular disorder, so make sure to keep your house well lit when walking around at nighttime. 
• Clear out clutter in your home. If you have clutter in your house there is more of a chance to trip, so be sure that you have a clear pathway for you to walk.
• Place items you need on low shelves. You want to avoid climbing heights and looking up might make you dizzy so you want to keep essential items at low heights to make it easier to access.
• Use a chair—whether that’s for cooking, doing the dishes, or any other household tasks, use a chair to sit to make chores easier.

Safety Outside

• Use walking devices. This can help you feel safe when you are walking or out in public. They can be walking sticks, canes, or walkers. This will give you support and a stronger sense of balance.
• Wear supportive shoes. Wearing non-slip shoes that offer plenty of traction and support is essential.
• Take lots of breaks. When leaving the house and doing activities like grocery shopping, running errands, and other tasks, make sure to go slow and take plenty of breaks. Give yourself enough time to sit if needed, and not rush to stay safe.
• Use a chair to exercise. Whether you are exercising in or out of the house, use a chair during exercises to give yourself extra stability and support. Vestibular Group Fit has dozens of workouts built to help you get stronger with the safety of a chair.
• If you are getting back to driving, keep in mind that certain vestibular disorders require you to notify the DMV and have that flagged on your driver’s license. 
• Be sure to bring anything you need to stay safe when you leave the house—meds, walking devices, and anything else in your toolkit.

Safety with Loved Ones

• Sharing your symptoms and feelings with loved ones is essential in this situation. Let them know how they can support you during your dizziness to keep you safe.
  • Asking them to help with chores around the house.
  • Help with errands like groceries and shopping
  • Help with taking care of kids or pets
  • Having them drive you to appointments or any other needed place

Staying safe while living with a vestibular disorder is extremely important and will give you peace of mind. However, remember that avoidances and lifestyle modifications should only be temporary. You should be working to get back to a normal life again. Vestibular Group Fit is here for you, to help you get there. We have resources on walking, grocery shopping, showering, driving, and anything else you have to worry about with dizziness.