Toolkit for Anyone Living with Chronic Dizziness

Your go-to guide for surviving and thriving with vestibular symptoms

Living with chronic dizziness can feel like navigating life on a moving ship—everyday tasks may become overwhelming, and it’s hard to know what will help or hurt. Whether you’ve been diagnosed with a vestibular disorder (like vestibular migraine, BPPV, PPPD, or Meniere’s disease) or you’re still searching for answers, having the right tools when you have more symptoms, or an attack, can make all the difference.

🧠 1. Nervous System Regulation Tools for Chronic Dizziness

Dizziness is often tied to an overstimulated or dysregulated nervous system. No, it is not just your nervous system, but your nervous system is definitely a part of living with chronic dizziness. And helping your body manage your nervous system will help reduce chronic dizziness. These tools help you calm the system down:

• Somatic tracking: A powerful practice where you observe sensations with curiosity, not fear. For help with Somatic Tracking, we recommend the book The Way Out by Alan Gordon
• Box breathing / 4-7-8 breathing: Slow, intentional breathing resets your stress response. If focusing on changing your breathing is overwhelming for you though, we recommend just noticing that you are, in fact, breathing, for a few breaths. Then moving on!
• Progressive muscle relaxation: Helps ground your body and shift focus from symptoms but progressively contracting and relaxing your muscles throughout your body. We offer many classes like this in Vestibular Group Fit!
• Breathing schedule: A breathing schedule helps your body and brain tie breath work to BOTH anxious times and ‘normal’ times, meaning you won’t tie breathing to getting even dizzier!

✨ Bonus tip: Practice these daily, not just when you’re dizzy. Regulation is about consistency.

🌀 2. Exercising on a Regular Basis Helps Reduce Chronic Dizziness

If you’re a person living with chronic dizziness, you may feel like exercising makes you feel worse. Although, yes, that may be true, you still need to do it… and do it the right way! Regularly exercising actually shows that you will be less dizzy long term for many reasons. It may make you feel worse when you do it incorrectly, don’t properly scale your workout, or when you do too much too soon. We help you with all of this in Vestibular Group Fit!

We recommend starting with walking or strength training, but if you have a different kind of movement you enjoy then use that instead!

• Strength training: This helps manage your hormones, balance your blood sugar, improve balance, reduce fear, increase resilience and self-trust, reduce migraine burden and so much more. If you’re a human on this planet, you need to strength train – it will help EVERYTHING… I am not joking. Same with walking.
• Walking: Helps increase balance, reduce migraine burden, improve cardiovascular health, increase confidence, and more!
• Pilates and Yoga: Help to improve core strength, posture, balance and others!

The best exercise is the one you will do consistently! Choose something you love (or even sorta like) and start from there. If exercise makes you dizzy, Vestibular Group Fit is here to help. We have classes each day of the week designed by coaches who understand vestibular disorders and have programmed the classes to help you both build strength AND reduce dizziness at the same time.

🛠️ 3. At-Home Support Tools for Living with Chronic Dizziness

Sometimes small changes in your environment make a huge impact! When you’re living with chronic dizziness, having tools to help you out at home and in life both makes you life easier and will slowly reduce the amount of dizziness you have, when used correctly. Here are a few to help:

• Blue light glasses: Reduce screen-induced dizziness. My favorites are from Avulux, no other work quite as well!! Code VERTIGODOC for a discount at checkout!
• Noise-canceling headphones: Block out overstimulating environments, Loops are our favs because they don’t block out ALL the noise, but they make everything a little more muted.
• Walking sticks or trekking poles: Offer confidence and balance support on tough days. These are a fan favorite because they come with lots of tip options and also are collapsable!
• Sea bands or acupressure wristbands: May help with motion sensitivity or nausea. Here are a few of our favorites: the regular ones from amazon (best budget option), Blisslets (if you want something cuter), and Emeterm or ReliefBand (if you want the electronic stimulation version).
  • Code VERTIGODOC should work for ReliefBand on their actual website!

🍽️ 4. Nutrition + Hydration Tools

Your brain needs fuel to stabilize. Skipping meals or getting dehydrated is a fast track to dizziness. Some essentials:

• Electrolyte packets or tablets (like LMNT or Nuun) to support hydration
• Whole foods with protein + fat to stabilize blood sugar. My favorite protein powder is from Just Ingredients (code VERTIGODOC at checkout).
• Anti-inflammatory foods (greens, berries, omega-3s) to calm the inflammation that’s present in almost everyones body.
• Keep snacks in your bag—especially if you have vestibular migraine or dysautonomia. This is to help balance your blood sugar throughout the day. Don’t just keep crackers, either. Try BOTH protein and fiber for balance!

📓 5. Tracking + Mindset Tools

• Symptom tracking apps or journals help you identify patterns and progress. We recommend tracking everything SHORT TERM to help you find a pattern. And then longer term to help you just track how many acute meds you’re using and attack you’re having.
• Daily wins journal: Write one thing you did despite the dizziness—it helps retrain your brain’s focus.
• Mantras or affirmations like:
  • “This feeling is temporary.”
  • “I am safe in my body.”
  • “I’ve handled this before—I can do it again.”

These mindset tools are not fluff—they’re powerful neuroplasticity techniques that can reduce fear-driven spirals. I have seen so many patients and clients go from ‘this is never going to get better’ to ‘I am feeling more independent every day and can do more than I have in years’ by adopting a few helpful mantras (and putting in some other work, too!).

You Deserve the Right Tools—and the Right Support

Chronic dizziness is real. It’s invisible, exhausting, and misunderstood by many. But with the right tools, the right plan, and the right mindset, you can feel better.

You don’t have to figure it all out alone.

✨ Ready to start feeling steady again?
Join us inside Vestibular Group Fit where we blend movement, mindset, and community support to help you build a personalized dizziness-fighting toolkit—one step at a time.

Want a graphic version for Instagram or a downloadable toolkit checklist? Just say the word!