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Why we should practice daily gratitude for dizziness

In the hustle and bustle of our daily lives, it’s easy to get caught up in the chaos and lose sight of the positive aspects that surround us, especially when we are managing a chronic illness like a vestibular disorder. Amidst the challenges, stressors, and uncertainties, practicing daily gratitude emerges as a powerful tool to foster a mindset of appreciation and unlock a cascade of benefits for our mental, emotional, and physical well-being. Additionally, recent studies have suggested that incorporating gratitude into daily life may offer unique advantages for individuals dealing with chronic illness and dizziness, making this practice even more compelling for those facing health challenges.

The neuroscience of gratitude

Rewiring the brain for positivity

Research in neuroscience has shown that the brain is malleable, and its structure can be influenced by our thoughts and behaviors. When we engage in a daily gratitude practice, we are essentially rewiring our brains to focus on the positive aspects of life. This not only promotes emotional well-being but may also have implications for individuals dealing with chronic illness, where maintaining a positive mindset can contribute to overall coping strategies and improved quality of life. Additionally, for those experiencing dizziness, the positive neural changes induced by gratitude may play a role in stabilizing the emotional response to physical symptoms, and reduce the number of physical symptoms we may experience.

The role of neurotransmitters in gratitude

Gratitude has been linked to the release of neurotransmitters such as dopamine and serotonin, commonly associated with feelings of pleasure and happiness. For individuals with chronic illness, the neurochemical impact of gratitude may offer a natural and accessible way to elevate mood and potentially alleviate symptoms of anxiety or depression. Similarly, for those grappling with chronic dizziness, the release of these neurotransmitters could contribute to a an easier shift in emotions from negative to neutral or positive, which may positively influence the perception and experience of dizziness.

Gratitude and the stress response

Chronic stress is a pervasive challenge in modern society, and its detrimental effects on health are well-documented. Engaging in a daily gratitude practice has been found to modulate the body’s stress response. For individuals with chronic illness, managing stress is often a crucial component of their overall well-being, and the stress-reducing effects of gratitude can be particularly beneficial. Additionally, for those experiencing dizziness, which can be exacerbated by stress, gratitude may act as a protective factor, helping to mitigate the impact of stress on both mental and physical health – as well as chronic dizzy symptoms themselves.

Cultivating emotional resilience through gratitude

Shifting perspectives in adversity

Life is filled with ups and downs, and our ability to navigate challenges depends, in part, on our mindset. Gratitude acts as a powerful tool for shifting perspectives, especially in the face of adversity. For individuals dealing with chronic illness, the ability to find moments of gratitude can provide a sense of control and agency, fostering emotional resilience in the midst of health-related challenges. Similarly, for those experiencing dizziness, cultivating a positive perspective through a regular gratitude practice may contribute to a solid emotional foundation in the face of physical symptoms, which makes resilience in light of an attack easier. No, it’s never ‘easy’ but we do want to build a toolkit of ways to make it easier overall. Gratitude practices help!

Fostering connection and social support

Gratitude is not always an individual practice; it has the remarkable ability to strengthen social bonds and foster a sense of community. For individuals with chronic illness, the support of friends and family is often integral to their journey. Expressing gratitude within these relationships can deepen connections and provide a robust social support system. Likewise, for those dealing with dizziness, a supportive social environment cultivated through gratitude may serve as a crucial pillar in managing the emotional and practical aspects of their condition. For example, working with your loved ones on how they can specifically help you during attacks, practicing gratitude when they help, and also helping others in your life while they are grateful for your help. This is a multidirectional relationship and help can be both given and received; and the practice of gratitude goes both ways.

Gratitude as a coping mechanism

In times of crisis or personal struggle, the practice of gratitude serves as a coping mechanism. For individuals with chronic illness, navigating the emotional toll of their condition requires adaptive coping strategies, and gratitude can provide a constructive and empowering outlet. Similarly, for those experiencing dizziness, integrating gratitude into their coping toolkit may be a part of a holistic approach to managing the emotional challenges associated with the unpredictability of their symptoms. Gratitude becomes a psychological anchor during challenging times, helping individuals with chronic illness and dizziness to weather the storms of their respective health journeys with greater resilience.

The holistic impact on well-being

Gratitude and physical health

The mind-body connection is a well-established concept, and the impact of gratitude extends beyond the realm of mental and emotional well-being. For individuals with chronic illness, maintaining physical health is often a delicate balance, and gratitude practices have been associated with improved immune function and better sleep quality. Similarly, for those experiencing dizziness, the potential positive impact on physical health through gratitude may contribute to an overall sense of well-being and gratitude for their own bodies. For example, on the days where you’re feeling better it’s often helpful to thank your body for what it did that day! After moving your body, or doing an activity, or just after a long day shifting from ‘I feel so tired, I can’t believe my body can’t do as much as it used to,’ to ‘I am grateful for what my body was able to do today’ can be very impactful.

Gratitude and personal growth

A daily gratitude practice is not merely a tool for maintaining the status quo; it serves as a catalyst for personal growth and self-improvement. For individuals with chronic illness, the journey is often marked by continuous learning and adaptation. Gratitude becomes a vehicle for embracing change, learning from experiences, and evolving into a stronger, more resilient self. For those dealing with dizziness, the practice of gratitude may encourage a growth-oriented mindset, empowering them to navigate the challenges of their condition with a sense of purpose and self-discovery.

Creating a gratitude ritual: practical tips for daily practice

To harness the transformative power of gratitude, it’s essential to establish a consistent and intentional daily practice. For individuals dealing with chronic illness and dizziness, the incorporation of gratitude into daily routines provides a structured approach to managing the emotional and physical aspects of their health journey. From keeping a gratitude journal to expressing appreciation in relationships, these actionable steps empower individuals to make gratitude an integral part of their lives, offering a practical and holistic approach to well-being. By demystifying the process and offering practical guidance, this section aims to inspire readers, including those facing health challenges, to embark on their own gratitude journey.

The practice of daily gratitude transcends a mere habit; it becomes a catalyst for profound transformation in our lives. From rewiring the neural pathways in our brains to fostering emotional resilience and contributing to holistic well-being, gratitude emerges as a powerful force that can positively impact every facet of our existence. As we navigate the complexities of modern life, cultivating a daily gratitude practice offers a simple yet potent tool for unlocking joy, resilience, and an enduring sense of fulfillment.

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Meet marina, founder of parent with migraine

Learn how to approach parenting with chronic illness to tackle high symptom days, address parenting guilt and find acceptance with founder of Parenting with Migraine, Marina Medved-Lentini. Through her own personal experience she has created a platform to offer support, resources and guidance for other parents facing similar challenges.

Website is: here or you can copy and paste into your browser: https://parentingwithmigraine.com/

Instagram: @parentingwithmigraine here.

Marina has been living with migraine disease throughout her life. Her migraine attacks were episodic during her teenage years and through college and law school. After becoming a parent, Marina began to experience chronic migraine. Finding migraine support groups on social media helped Marina find hope, support, and information to work with her medical team to get her migraine managed. Her experience has motivated her to share her knowledge with others and become a migraine advocate. In vestibular group fit, Marina and Dr. Madison talk about screen time, parent guild, ways to prep and adapt when parenting with chronic illness.

Parenting with Chronic Illness Tip: Parent Guilt

Parent guilt can come in feelings of inadequacy, guilt of missing out on precious moments, or not feeling present or providing enough for your family. We tend to be our own biggest critic, and it’s important to look at these thoughts and feelings to determine what might be stemming from self doubt or own inner critic.

Having a chronic illness doesn’t define you. Parenting with chronic illness doesn’t define your value as a parent. You are strong and your provide your own set of strength and perspective as a result of your lived experience, chronic illness included.

Tips to help combat parent guilt:

don’t compare yourself to others. social media can create unrealistic expectations. If your kids are happy and have what they need, that’s what matters! Marina shares her realization that kids want to feel included in your life and this can be done with simple connections like watching a movie together. It doesn’t have to be an elaborate social media activity.
be kind to yourself. What would you say if this was your best friend having thoughts of self doubt? Is that what you’re telling yourself, or is your harsh inner critic talking?
Doing your best is what counts. It’s okay to ask for help. If friends or family have shown interest in helping, take them up on it. A little help can go a long way.
Get support! finding a community of those who share similar experiences and struggles can create a space to share openly your thoughts and feelings. You’re not alone in this.

Sometimes parent guilt comes in the form of potentially passing on a chronic illness such as migraine to your child. Migraine disease does have a hereditary component. Knowing about the signs and symptoms of your chronic illness in children can help identify the need for intervention quickly. Remember, there is so much more to a child than a chronic illness. Kids are resilient and have repeatedly reminded me that there’s something to be excited about and get the most out of life.

In the case of pediatric migraine, Marina shares resources on learning signs and symptom of migraine in kids to help get them proper resources. Migraine at school is a great resources for parents, educators and how to help support students. check them out here!

Parenting with chronic illness tip: preparedness and adaptability

Part of parenting is having to be flexible and adapt to changing situations. This is even more true when parenting with chronic illness. Having some items prepared can help on days when you’re not feeling your best. check out some tips below.

Talk to your children about your chronic illness. It doesn’t have to be super in depth, but at a level they can understand. Answer any questions they have. Being honest with your kids can help them understand more of what’s going on if you’re not feeling well, instead of potentially catastrophizing the situation into a worse case scenario in their minds.
As kids get older, they may benefit from having a role to help support you. This might be grabbing an ice pack or a migraine kit for you. Maybe it’s brainstorming a list of activities they can engage in more individually or next to you that are better tolerated when you’re not feeling your best.

Parenting with Chronic Illness: 3 Tips and Tricks — Parenting with chronic illness means having a plan for higher symptom days. Here are some ways to get kids prepped before a flare, and some ways to have snacks and food ready.

Parenting with chronic illness tip: acceptance

Finding acceptance and self compassion has been noted by many as a main part of living with a chronic illness. Acceptance doesn’t mean you’re giving up but learning to live with a chronic illness. This includes finding ways for best management while coming up with solutions to keep doing your everyday. Your plan for you day might change or look completely different than you expected and that’s okay! Acceptance helps us address the stress and change of the unknown. We cover this more in our self compassion blog and premium content in vestibular group fit and more on acceptance in this blog post.

Disclaimer

Want to learn more about how to parenting with chronic illness, household tasks and social situations and other vestibular tools from the experts and be a part of a supportive community to get back to your daily life? Find out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Learn tips for dating with a vestibular disorder. We cover dating, relationships and intimacy with Dateability cofounder Jacqueline Child.

Dateability: A Dating app for those with disabilities and chronic illnesses.

Dating with a vestibular disorder can be challenging or intimidating to begin after a receiving a vestibular diagnosis. Jacqueline Child is a co-founder of Dateability and talks with Dr. Madison oak about dating and intimacy with chronic illness and disabilities. Jacqueline encountered ableism on other dating apps, and experiences impacting her self esteem. In october 2021 after a feed tube surgery, Jacqueline expressed her wish for a dating app tailored to people like herself. Jacqueline’s sister proposed they make this wish a reality. Dateability aims to foster understanding, compassion and connection to provide a safe space where chronic illness is not a deterrent to finding meaningful connections and love. Learn more about this app here.

Dating with a vestibular disorder: 5 ways to navigate relationships — Meet Jacqueline Child, the co-founder of Dateability, a dating app designed for people with disabilities and chronic illness. In vestibular group fit, Jacqueline and Dr. Madison talk dating with vestibular disorders, chronic illness and ways to navigate dating, relationships and intimacy.

5 Suggestions when dating with a vestibular disorder

1.You’re more than your vestibular condition! Talk about other interests, projects or hobbies you have going on or hope to start!

2. Explaining your vestibular condition can be short and simple at first. Jacqueline compares it to how you’d explain your condition to a child. Remember, you’ve learned so much about your condition, that it can be overwhelming to someone that is learning. This can vary based on their exposure to the medical field as well (vocabulary and health literacy etc). Keep it easy, if they have follow up questions and you want to answer them, go for it!

3.If there’s an activity that doesn’t work great for you, let your needs known and suggest an alternative activity. When dating with a vestibular disorder, certain activities might not be the best for you. Instead of saying no to their suggestion, feel free to let me know that won’t work for you and suggest an alternative activity that works for you. For example swap out a bike ride for a picnic in a park, or maybe a tram bike that moves slower and multiple people steer and peddle.

4.Be honest about your needs early on. You don’t have to list them all out day 1, but when something comes up, mention the relevant information or accommodations needed. For example, if someone suggests a movie and the time is late. Casually mention that staying up late isn’t great for you, and see if the there’s an earlier showing.

5.Communication is key when dating with a vestibular disorder, and discussing your vestibular condition is a very vulnerable thing to do. Practice can help, whether it be with close friends and family, or going on some dates just to practice how you share your story with someone new.

Tips for Discussing Chronic illness in Dating or with your current partner

Communication is so important. Be honest about how you’re feeling, and limitations.
not communicating your feelings and needs is unfair to yourself and your partner. Expressing your feelings and needs is the best way for others to understand what’s going on. Assuming others can read your mind can make everyone frustrated.
hiding symptoms and pushing beyond your limits to appease others ends up backfiring in the end

Have a codeword or phrase to convey you’re not feeling well. It lets other know what you’re feeling without having to put it into so many words.
Longer conversations and explanations might not be necessary at first. But can be beneficial to have eventually to ensure understanding, trust, and building a deeper connection.

Navigating intimacy with vestibular disorders

Intimacy and sex is an area that is important to address when it comes to dating with a vestibular condition and relationships. This part of romantic relationships can be a source of apprehension when dating or looking for a long-term partner. Communication here is so important (sensing a theme about communication?).

Having a conversation outside of intimacy and sex can help. Knowing modifications or positions that are best, or how to handle situations when a pause is needed beforehand will help in the moment to do what’s best for your body. This may feel uncomfortable or awkward, but communication is about trust, and knowing your partner cares about you to support you and want what’s best for you in all aspects of life.

Disclaimer

Want to learn more about dating, relationships, other vestibular tools from the experts and be a part of a supportive community to get back to your daily life? Find out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

EFT tapping for dizziness

EFT or Tapping is a free and easy way to address unpleasant experiences, emotions, memories and you guess it, dizziness! EFT practitioner Rochelle Schulz dives into what EFT is, the benefits and how to do it anywhere.

Meet EFT practitioner Rochelle Schulz

Rochelle Schulz is an EFT practitioner offering internationally accredited and certified services. With a focus on trauma-informed training, she creates a safe and non-judgmental space for adult individuals worldwide, both in-person and online.

Rochelle’s goal is to assist clients in healing, personal growth, and regaining confidence. By delving into the subconscious mind, we uncover and release patterns that have been running in the background, including traumas, phobias, cravings, and physical pain. Working together, Rochelle’s clients can reclaim their authentic selves and experience a life of meaning, joy, and purpose.

Rochelle Schulz specializes in guiding clients through uncomfortable emotions and facilitating a smooth journey for their brain and nervous system, minimizing dysregulation.

Here website is linked here to learn more about Rochelle’s services and offerings. She assist with individuals, group sessions, creating scripts to use on your own tapping sessions, free consultations and more!

What is Emotional Freedom Techniques (EFT Tapping)

EFT or tapping has been around since the 1970s and involves tapping with your fingers on different pressure points on the body. These pressure points are the same ones used in acupuncture but without the needles. Rochelle notes that EFT is an effect strategy for stress relief, boost immune system function, and turn off genes related to chronic illness.

EFT combines the concepts of energy pathways (meridians) rooted in acupuncture with somatic and cognitive behavior therapy to calm our nervous system and address difficult emotions and memories.

It’s effective, can be done anywhere, anytime, and you can do it yourself for free!

What is Bottom up therapy?

EFT is a bottom up therapy. Typically, when addressing dizziness, emotions, trauma etc, therapies are focusing on the head/brain. The brain is important in our experiences, but our cognition only makes up 20% of that experience. Rochelle goes on to explain that the body stores up to 80% of our experiences and memories in 4 different ways. They are:

emotional memory
sensory memory (hearing, sight, taste, touch)
autonomic memory (temperature, respiratory, digestion)
physical memory (muscle memory or movement memory)

Bottom up therapy looks to address the 80% of experiences and memories stored in our body. To process and calm our nervous system in this way, bottom up therapy is looking to address the majority of our body that other interventions ignore.

How EFT Can Be Used

EFT/Tapping can be used on three different levels:

First aid calm down: This is used in the moment of a stressful event (traffic, hard conversations etc).
Taming the trigger: It can help us reduce the emotional intensity of triggers. This allows us to respond calmly in the moment when this trigger is enacted.
Trauma release: EFT can address deep-seated beliefs and traumas from our past that may affect our self-perception and behavior as adults.

EFT aims to find the root cause of limiting beliefs or traumas and release them, allowing us to let go of old programming, retrain our brain to have positive neural pathways, and live more freely. EFT tapping for dizziness can help break the dizzy anxious cycle, find acceptance, and retrain our body/brain neural connections for long term results. This takes time and practice!

Common Accupressure Points used in EFT Tapping

Using one or both hands, listed below are acupressure points used in EFT/Tapping.

Side of the hand between the bottom of your palm and start of your pinky finger
eyebrow
side of the eye (near the temple but want to be on the firm/bone part, NOT the soft part)
under the eye
under the nose
chin/under the mouth
collarbone
under the arm (4 inches below the armpit). You can reach across your body to tap this area or use tap on the same hand/under the arm if it’s comfortable to you.
top of the head

Considerations for EFT tapping for dizziness

Some find that areas by the eyes or peripheral vision increased dizziness. If you notice this, choose tapping points that feel best to you (collar bone, under the arms, top of the head etc). Sometimes eyes closed or laying down can help this as well.

EFT Tapping for Dizziness: 3 ways EFT helps retrain your body — The red dots note the various tapping points used in EFT. Remember, if points near the eyes or face make you dizzy, use the top of your head, collar bones, under arms, hands, chin or nose areas for eft tapping for dizziness.

How to do EFT Tapping for Dizziness

1. RANK THE INTENSITY

Rank the intensity of the issue on a scale of 0–10.

2. TAP ON THE SIDE OF THE HAND

Tap with 4 fingers the edge/palm of your hand, near the base of your pinky finger.

“Even though I have [insert emotion, symtpom etc] in [insert location in your body] when I think about this [feeling, memory, experience, situation], I deeply and completely accept myself.”

Allow your body to soften and relax, be present with any symptoms or discomfort. You can acknowledge sensations without needing to control them.

Thank your body for its effort to protect you and give yourself permission to receive instead of resisting.

3. TAP WITH REMINDER PHRASE

The reminder phrase should acknowledge the issue and convey self-acceptance in spite of it.

some examples are:

I’m willing to allow these thoughts and emotions now
I’m noticing what I’m feeling in my body
I’m recognizing these symptoms
I’m allowing to be with this discomfort/illness
I’m going to tune in and be with these symptoms
It can be scary sometimes. Even though I think I need to control this. I can still soften anyway.
I’m thanking my body for trying to protect me in some way.
I give myself permission to receive instead of resist; these sensations that are happening now.

Using two or more fingertips, tap approximately 5x on each point listed above for 1- 2 rounds while repeating your reminder phrase. This can change with each session, and pick the tapping points you feel best with. Avoid the ones that make you dizzy.

4. REASSESS THE INTENSITY

Rank the intensity of the issue on a scale of 0–10. Continue repeating rounds until the intensity reaches zero or plateaus.

Resources

The tapping solution has a website and a smartphone app to help learn and perform guided tapping sessions. There’s a free and paid version! Check it out here.

Work with Rochelle Schulz! She has individual, group and free consultation services. Check out her website here.

Disclaimer

Want to learn more about different benefits of various tapping points, a guided tapping session with Dr. Madison and Rochelle Schulz, other vestibular tools from the experts and be a part of a supportive community to get back to your daily life? Find out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

How to get through your ‘To Do’ List & Daily tasks with dizziness

Energy conservation (or pacing) is a way to listen to your body and strategize your day to get chores done while minimizing fatigue and dizziness as much as possible. Read on to learn how to get through your ‘to do’ list and daily tasks with dizziness, learn why it’s hard, ways to get it done today!

Phone battery analogy

Use a 0-100% battery meter to gauge your energy levels and dizziness on any given day. Keep in mind tasks you do will drain your batter, just like using your phone will drain it. Don’t let your energy battery (or phone battery) reach zero. It’s easier to charge when you’re at 70-80% than when you’re at 10%.

6 Tips & Tricks to pace with dizzness

Take a look at these 6 tips to strategize your day. Consider your energy/dizzy battery for the day and these tips to map out your day. Reminder, it’s okay to ask for help, to prep part of a task for a later day (like soaking dishes), or delegate to another family member or service.

Some days we have big plans to get things done, but we wake up with increase symptoms, fatigue, and a lower body battery. That’s okay, it’s not your fault and you are not a failure. Focus on what can be done, including self care to have the capacity for your list another time.

Household and daily tasks with dizziness: the breakdown

In this section we’ll cover some common household chores or daily tasks and discuss why they’re challenging and ways to make them easier.

Our premium content members also have guidance on movements and strength exercises to increase their tolerance to these tasks. Doing exercises and movement will make tasks easier to do in the future. Learn more here.

Dishes

Why it’s difficult:

Repetitive body movement (from sink to rinse to drying rack)
eye tracking
standing balance

How to pace with dizziness:

Use the dishwasher if available
stack dishes to move more at once and reduce large/repetitive movements
soak dishes to make cleaning easier and faster
wash multiple items before rinsing to reduce movements
try a suction glass cleaner to take some of the effort of off you.

Laundry

Why it’s difficult:

lots of up/down movements
busy visuals
noise/smells/light depending on the environment
mental energy to sort and fold

How to pace with dizziness:

ask for help. Have family take their own pile of laundry to put away or fold
do folding and sorting seated
Make laundry your one task for the day. Break down the tasks to give yourself rest time
don’t fold everything! I’ve started to keep clothes I don’t mind being wrinkly in fabric bins. When I sort laundry I can put my socks in the sock bin, delicates in the delicate bin, and workout shirts/shorts in their bin. Cuts down my laundry time and I realized how much folding I did for things that I didn’t care about needing to be folded.

Stairs

Why it’s difficult:

physically demanding
looking down
visually challenging: seeing both near and far

How to pace with dizziness:

Use the railing when available
reduce trips by doing all tasks on the top floor and then going downstairs for tasks
keep a basket at each end to place objects in that need to go up/down to avoid multiple trips. A great way to get others to help as well!

Cooking

Why it’s difficult:

looking down
balancing
lots of turning and reaching
tracking
focus

How to pace with dizziness:

use some prepped foods like pre cut veggies
do food prep in sitting when able
Find simple recipes, The Dizzy Cook is an awesome resource, her cookbook is here
have some easy frozen and pre baked meals
use a slow cooker

Computer time

Why it’s difficult:

tracking and scanning
head position and posture
mental fatigue and concentration
light sensitivity

How to pace with dizziness:

ergonomics for better computer posture (some extra tips for set up here)
avalux glasses (code: VERTIGODOC will you get $25 off) or other blue light blocking lenses
taking breaks with the 20-20-20 rule

Reading

Why it’s difficult:

mental fatigue and concentration
tracking and scanning
head position and posture

How to pace with dizziness:

audiobooks when able
use your finger to help track the line you’re reading
take breaks

Showering, Grocery Shopping, Escalators, Elevators, the dentist/hair dresser, cleaning the house, gardening and more!

Learn why wall these tasks are challenging, ways to get these tasks done now and products that help, and how to work on movements to improve all of the tasks listed today! All of this and more is included in our supportive community at Vestibular Group Fit! Find out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

Jaw Pain and Dizziness: 5 ways to Manage TMJ and dizziness

Jaw pain and dizziness are related and have an interesting relationship. It can be challenging to know which one causes the other. This article outlines 3 ways TMJ and dizziness are related, including TMJ and migraine, and 5 ways to help mange TMJ pain and dizziness.

What is the TMJ?

TMJ stands for “temporomandibular joint”. This is where the mandibular fossa of the temporal bone of the skull and mandibular condyle of our jaw bone meet. This makes the joint we commonly refer to as the jaw. Some may say “I have jaw pain” and point to the TMJ, others may say “I have TMJ issues”.

Jaw pain and Dizziness — This image show the TMJ or temporomandibular joint. When discussing jaw pain, this tends to be the area many are referring to.

3 Ways TMJ Pain and Dizziness are Related

The anatomy around our jaw includes a lot of important systems that are connected to dizziness and migraine. Read below to learn how jaw pain and migraine, jaw pain and dizziness, and jaw and neck pain are related.

The muscles around the jaw and neck can refer pain to the ear. It may feel like there’s an ear infection starting, but it might actually be tightness in jaw or neck muscles, or inflammation around the TMJ.
Inflammation of the TMJ can influence the fluid balance of the innter ear via the eustachian tube. This can result in an imbalance of the inner ear, which can result in dizziness.
The trigeminal nerve stems from an area very close to our ear. The trigeminal nerve is involved in current migraine theory as a contributor to migraines and is connected to vestibular migraine. The trigeminal nerve is in charge of touch, temperature and pain sensations in most of our face. Part of the trigeminal nerves involvement in migraine is facial pain or pain behind the eye that some experience during a migraine attack.

How do I know if my Jaw pain and dizziness are connected?

The best way to find out if your jaw pain and dizziness are related is during an examination. If assessment of your jaw or neck recreate your symptoms or make current symptoms worse, it is something that should be addressed in your plan to improve your dizziness. Based on other findings from your exam, there might be other areas your provider would like to address first. In some cases, as other areas improve, TMJ or neck pain may improve naturally. If other areas start to improve but you’re still noticing TMJ or neck pain, then a more focused approach should be used. It’s an important conversation to have your with your medical team and your plan may change over time, so keep having those conversations!

5 ways to address TMJ Pain and Dizziness

Practice Tongue and jaw resting position. Your teeth should not be touching when your mouth is closed and at rest. Jaw should be relaxed. Tongue should be resting on the roof of your mouth, not on the back of your teeth.
Avoid sleeping on stomach. This places pressure on the TMJ and can contribute to pain and inflammation.
Avoid unnecessary jaw strain/movements (resting your head in your hand, super chewy foods like bagels, taking large bites of food, nail biting, gum chewing etc.)
Improve posture. Posture influences our neck and head position. Good posture can help address muscle tightness or poor jaw positioning that can impact TMJ pain. Good computer posturing is a great place to start. Computer moniotor should be be at eye level, keyboard should be where your arms can relax at your sides and your elbow makes a 90 degree angle, feet supported by the floor or stool to have knees at a 90 degree angle.
Frequent movement breaks. Getting up every 30-45 minutes for a movement break or changing positions. This will help improve posture and allow muscles a change to relax and avoid stiffness or tightness.
See a TMJ PT or TMJ specific dentist. Click here to use this directory to see if someone is near you.

Want to learn more about TMJ assessment, surveys, and TMJ exercises and other vestibular tools to get back to your daily life? Find out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

Tips and tricks for traveling with a vestibular disorder

Travel plans can be popular this time of year to spend holidays with family and friends, warm vacation destinations, or other special occasions. Overall, no one really loves traveling, but it can be even more challenging with a vestibular condition.Read below to find some lists of our favorite travel tips with a vestibular disorder and for some specific to different travel types!

How to travel with a vestibular disorder: Preparation is key!

Here are our Top 10 effective tips to help prepare for your upcoming trip and traveling with a vestibular disorder successfully. Keep reading to learn more about how to travel with a vestibular disorder based on specific types of travel!

Make the first planned trip low key. A short trip or close destination is a good idea to test out traveling and make adjustments for future trips.
If staying in a condo or hotel, request a lower floor. This will help with any symptoms with heights and reduce time spent in an elevator (or just using the stairs!)
Make sure you have enough medication prior to your trip. If your meds run out while on your trip, get a refill before travel. Talk to your doctor if it’s a controlled substance to get a plan on how you’re going to have your needed medications for your trip.
Pack a small bag within your suitcase. This gives you something to easily carry important meds or your vestibular kit on day tips at your new destination.
Pack a vestibular travel kit. Pack all the things you use for symptom management in one bag. Make sure this bag is easy to access throughout your travels. Store it in your personal item or carry on bag if you have one. It may include:
1. Medications (rescue, preventative, over the counter etc)
2. Peppermint or ginger (candy or scented oil)
3. migraine/blue light glasses (we like avalux if you want to check them out here)
4. Hat
5. Ear plugs/noise canceling headphones
6. Snacks
7. Water
8. Travel pillow

6. Pack your own pillow. Having your own pillow helps ensure a good nights sleep at your new destination. Some people will order and ship a pillow similar to theirs to where they are traveling to cut down on packing!

7. Stay hydrated throughout your travel day. Taking additional breaks for the bathroom can help keep you active and use it as an opportunity to check in with yourself and take a break if needed.

8. Get a good night’s sleep the night before

9. Eat a good breakfast on travel day.

10. Try to stay active before and during travel. Light walks, different position changes while sitting, seated marches, seated kicks, standing heel raises or sitting/standing can help keep your body moving.

How to travel with a vestibular disorder based on transportation (car, train, plane, boat)

Traveling with a vestibular disorder by car

Driving is a common challenge I hear when working with those who have vestibular conditions. If you’re looking for more driving tips, check out our other blog post on driving here. This list is geared more towards longer driving trips to reach your travel destination. Let’s dive into how to travel with a vestibular disorder by car:

Pack ahead of time, if you notice something you’re using regularly, put it in your suitcase so you know you won’t forget it.
Pack up the car the night before
Sit in the front passenger seat, keep your eyes on the horizon
Listen to music or audiobooks for entertainment
If being the driver helps your symptoms, make sure you’re safe to do so! Talk to your doctor about returning to driving and make sure you practice driving for longer periods of time and learn your drive time limit.
Use gas stops/bathroom stops as time to take a movement break and do gentle stretching, exercise or walking. Use as a time for grounding as well.
If the drive is more than a few hours, consider flying to cut down on overall time traveling.

Traveling with a vestibular disorder by plane

Traveling by plane can be really daunting, especially after living with a vestibular condition. We at The Vertigo Doctor want you to consider flying as an option, especially if it cuts down travel time considerably. Less time spent with the stresses of traveling means the sooner you can start to rest, relax, and recover! Here are ways for traveling with a vestibular disorder by plane:

Have your vestibular travel kit with you on the plan and easy to access in the airport and during the flight
Give yourself plenty of time to reach your gate. Recommended time is usually 2 hours prior to your flight. If you’re not familiar with the airport, or it’s a large airport that involves shuttles, giving yourself more time to rest and ask for help can help reduce the stress of flying! If unsure, ask for help sooner rather than later!
Try to book direct flights
Try to avoid flying during really early or really late flights to avoid large shifts in your sleep routine
If changing time zones, try to slowly adjust your sleep schedule by 15 minutes the days prior to gradually match your time zone if possible.
Try to sit in the aisle and near the wings. This can help minimize any rocking from the plane and the aisle gives you ample opportunity to get up and move.
Try to avoid smaller planes that aren’t pressurized
A travel neck pillow or eye mask can help make yourself comfortable on the plane.
Ear planes are ear plugs made for air travel to help with pressure changes. Yawning or gum can also help with altitude changes
Ask doctor for any medication suggestions to help with plane (like a decongestant or rescue med if you don’t have one)

Traveling with a vestibular disorder by train

Trains might not be as common in the United States for longer trips, but these tips may help if you take a train for your daily commute. If you’re also trying to travel to another country or continent that uses trains more for travel such as Europe, check out these tips on how to travel with a vestibular disorder by train:

Face forward and on the aisle to avoid too much visual stimuli. Looking outside tends to be more challenging.
Take a short movement break at train stops.
If the train is moving and you need to get up, it’s okay to use your hands to touch the chairs or overhead luggage compartments for more balance when walking on the train.
If you have to stand, spread your feet wide to have more support, try finding a pole to hold onto to try to avoid holding your arm overhead for extended periods. If the overhead grips are the only thing available, try to alternate your arms every stop to get a rest.

Traveling with a vestibular disorder by boat

Whether it be by ferry or a an afternoon on the lake, boating is certainly a way of transportation to be prepared for! Here are some considerations when traveling with a vestibular disorder by boat:

Sit towards the center of boat to reduce rocking
Try to stay outside on the deck if possible.
Talk to your doctor about any recommended motion sensitivity medication to bring in addition to your vestibular travel kit
Sea band or acupressure bands can be helpful for some with sea sickness.

How to recover from traveling with a vestibular disorder

Congrats on your trip!
Remind yourself that some “off” sensation or feelings is normal for anyover after a lot of travel and it will get better.
Try a short walk to help “reset” the system
Get good night’s sleep
Grounding, meditation, relaxation.
Try to make the day after travel a calmer day. Something restful and relaxing. If you want to join a group that’s something more adventurous, try to get there a day early to recover and be ready for it!

If you found this article helpful, check out this other article on our site that has additional information on traveling with a vestibular disorder by clicking here.

Want to learn more about managing your vestibular condition with travel, return to driving, hormonal impacts, and other vestibular tools to get back to your daily life? Find out more below!

Click here

Disclaimer:

Holistic Management of Vestibular Migraine with Dr. Sheikh

Dr. Sheikh is very knowledgeable and has had extensive training to help address and manage headaches, and more specifically migraines. Dr. Sheikh got her MD and then completed her residency at MOntefiore Medical Center in Bronx NY. She then went on to complete two fellowships; a vascular fellowship and then a fellowship in “Headache and Facial Pain” Harvard Medical school and is now an adjunct professor at Ichan Medical school at Mt Sinai in New York City. Being in a clinic setting for over 6 years now, Dr. Sheikh has been treating and helping her patients manage complex headaches with a holistic approach. She’s very up to date on current medication options and other complementary treatments that she is sharing with us in Vestibular Group Fit!

Migraine is more than a Headache

“I like to think of migraine as a disease, and headache as a symptom…migraine is a genetic neurological disease and headache is a symptom of migraine”. Dr. Sheikh

Migraine is more than just a headache! Migraine may have a headache (not in all cases) but also vertigo and dizziness, light or sound sensitivity, brain fog, or visual auras. Headache associated with migraine is most reported disabling symptom, but others may have dizziness or sound sensitivity as their most prominent symptom. For a more indepth look at vestibular migraine, here’s a helpful article to review, click here.

How do we treat migraine holistically?

Your doctor should listen
1. Best management should be a discussion about your experience, your options, and creating a plan. Not just being given a prescription and nothing else. If a med is all you need and you’re interested in, great! Having the chance to discuss what you want and the options is key.
Remember, you have options
1. Don’t like the idea of medications? Meditation, diet, exercise, yoga, breathing, sleep and more can be a major part of your preventative plan. Sometimes medications are helpful in getting you feeling better to get a better foundation to manage holistically. You don’t need to be on meds forever but it can be a useful tool. Using medications is not a failure, just a tool that can be used daily, only during attacks, or never. This is why discussions are so important to address concerns and adjust your plan based on your responses for best results.
Reducing hypersensitivity (increasing your threshold)
1. Addressing your treatment holistically can reduce hypersensitivities and help increase your migraine threshold
Treat from all angles
1. Holistic and natural options are wide ranging and finding the ones that work for you can be super helpful in migraine management. Medications can range from a daily preventative, botox injections that are months apart, or an abortive med that’s only used to reduce your symptoms during a migraine.
Stress management
1. Stress can lower our migraine threshold and make you susceptible to an attack, the better we can use holistic approaches to manage stress, the better for not only your migraines but your overall well being!
Be prepared!
1. A common stressor for those with migraine is the unpredictability of when a migraine attack might occur. Having a plan in place (natural remedies, an abortive med, ice packs etc) can help reduce the stress about a possible attack, ultimately decreasing your attack frequency. Having a plan is key!

Treatment for vestibular migraines is overall similar to other migraine management, however Vestibular Rehab Therapy with a physical therapist can be helpful and neuromodulation devices (cepahly or gammacore for example) can be good options to consider when addressing vestibular migraine!

Contact info for Dr. Huma Sheikh:

Instagram: @headachesnyc

Website: Headachesnyc.com

Dr. Sheikh talks more about family planning, diet, and sleep in the premium content in Vestibular Group Fit. Found out more at this link: https://tvd.flywheelstaging.com/about-group/

Disclaimer:

Long-COVID rehabilitation: The best Treatment for Long-COVID

We all were affected by the COVID-19 pandemic, and because of that we have all heard of Long-COVID, and hopefully, about Long COVID Rehabilitation. And, no matter what happened to you or around you during the pandemic, somethings has become more and more prevalent over the last few months is Long-COVID. Long-COVID is a hot topic, and I want to start off by saying one thing: You are NOT making it up. I have worked in chronic illness since I gratulated from Physical Therapy school and I understand the gaslighting in the medical system, especially the US medical system. BUT, I am here to tell you that you are making that up. Most people with the COVID-19 virus recover within 1 week, but that’s definitely not the case for everyone. According to UCLA health, one in three people with a COVID diagnosis will develop Long-COVID.

So, today let’s talk about it: what is Long COVID Rehabilitation?

Are you making up Long COVID?

You are not making it up! I want you to know that this is not in your head.
Your symptoms, whichever way you may be presenting, are very real. I have seen many providers who either ‘don’t believe you’ or ‘don’t believe Long-COVID would be so severe’. But, I am here to say that there are many different and debilitating symptoms!
The biggest issue we are having is that we don’t have enough research on covid and Long-COVID, so many provider just don’t know what to do about it at this point.

What are Long-COVID symptoms?

Long-COVID symptoms can be incredibly variable and truly span anywhere from fatigue to cardiovascular issues. Your symptoms can be cardiovascular, respiratory, general fatigue, fever, difficultly sleeping, and more. Because we just don’t know enough about Long-COVID right now, we can’t make an exact list. But, if you had COVID and now you’re experiencing symptoms you did not have before it could definitely be correlated with Long-COVID. Long COVID symptoms could last anywhere from a few weeks to years. COVID began in early 2020, and patients have been dealing with Long-COVID symptoms since that time. It’s difficult to say at this time if they last forever or not. However, it does seem like we are able to treat Long-COVID, though through LongCOVID rehabilitation and medication.

Long-COVID & Dizziness

Long-COVID is known to cause many different symptoms, as we discussed above. One of the overarching symptoms that we did not touch on above is dizziness. As a provider who treats dizziness and vertigo, I have been treating SO much Long-COVID. It started with just one patient who had dizziness related to COVID-19, but has been a very big influx of my caseload, especially for someone who treats Vestibular Migraine and PPPD usually.

Long-COVID Dizziness is thought to come from the virus infecting and inflaming your inner ear. Your inner ear controls balance and equilibrium, and spatial awareness. Without this organ functioning accurately, you will feel dizzy, light headed, and other related symptoms. Another Long-COVID dizziness diagnosis is POTS. POTS, or Postural Orthostatic Tachycardia Syndrome is an autonomic dysfunction. Autonomic dysfunction is your automatic systems in your body. Everything from digestion to heart rate and breathing are controlled by your autonomic system, because these are all involuntary. And, they’re REALLY important! Long-COVID rehabilitation, can help regardless of the type of dizziness you are experiencing after a Long-COVID diagnosis!

Long-COVID rehabilitation has had its difficulties in treatment, but it’s nothing that my patients and I haven’t been able to trouble shoot. Long-COVID is not one of those sicknesses that you get and then suddenly you just get 100% better again. There may be adaptation and compensations you have to make in your life, and your lifestyle may look a little bit different than it did pre-COVID. However, I do find that specific rehabiltation directed at each of your symptoms is incredibly effective in getting you back to at least some of your ‘normal.’

How do you treat Long-COVID?

Long-COVID is complex, and I like I said above, we just don’t know enough about it. But, we have seen that Long COVID rehabilitation is effective. Your symptoms can range anywhere from looks like POTS to seeming like a concussion. No matter what the symptoms, Long-COVID treatment is rehabilitation. Long-COVID rehabilitation providers are typically physical therapists and occupational therapists. There are also medical providers who have branched into this kind of medicine as well. There are a few studies that have shown to be somewhat effective in treatment with medication. At this time it is all preliminary information. UCLA and Stanford both have excellent West coast treatment centers. Additionally, there are a few others like in Kansas City, Germany, New York City, and more!

Treating Long-COVID from a medical standpoint and a rehabilitation standpoint is the best way to go about treatment overall. I recommend finding both a medical doctor and a physical or occupational therapist to help you rebuild strength, improve visual symptoms, reduce dizziness, and more.

Long-COVID Rehabilitation

Long-COVID rehabilitation will look like a few different kinds of physical therapy combined into one treatment plan.

At this point, there are not many experienced Long-COVID rehabilitation practitioners, none of have more than a year or so of experience. However, we all piecing together information the best that we can! If you are looking for a provider, I recommend calling around to physical therapist and occupational therapist offices and asking if they’ve had any experience working with Long-COVID rehabilitation patients. And, if there is not someone in your area, try and find someone who is at least willing to learn with you!

Currently, I am taking patients for Long-COVID rehabilitation in the following states via telehealth: Wyoming, Virginia, Maryland, California, New York, and New Jersey!

If you’d like to schedule an evaluation appointment to work with me, email me at [email protected] for more information!

Visual Vestibular Integration: Why do busy environments make me dizzy?

Our body uses three main systems to know where we are in space and what needs to be done to be balanced and safe. Today’s focus is going to be on our eyes and inner ear working together with visual vestibular integration. Let’s talk about what this is, what happens when visual vestibular integration isn’t working, and what to do about it!

If you need a refresher on our body’s main systems for balance, click here to review our What is Balance article before reading on.

What is visual vestibular integration?

Visual vestibular integration is combining the information from our eyes and inner ear to carry out tasks to help with our balance. These two systems work closely together to help keep our vision steady when moving our body, head, or both at the same time. This is known as the vestibulo-ocular reflex (VOR).

The brain also uses visual and vestibular information to gather as much information about your environment and compares all this information to get as clear a picture as possible. This creates checks and balances to ensure that our brain knows what is going on and can respond correctly.

A good example of this is when you’re sitting in a parked car. The car next to you starts to back up, and you feel like you’re moving briefly. This is your eyes picking up the car backing up next to you and saying “hey we’re moving what are we going to do about it”. You quickly realize that you aren’t moving because your vestibular system kicks in and says “actually we aren’t moving, the eyes are seeing that other car move, we are SAFE”.

If you read the previous article What is Balance, you know there’s the proprioceptive system. We do use our proprioceptive system to compare sensory information with our eyes and inner ear- especially on uneven surfaces and to make sure any body movements are accurate and correct. This relationship is not the main focus of this article but it does exist! We’re focusing on the connection between the inner ear and eyes because of certain symptoms people experience when visual vestibular integration isn’t accurate, so keep reading on to learn more.

What happens if visual vestibular integration doesn’t work?

If the signal from our vestibular system isn’t sending or perceiving the correct information (BPPV, neuritis, VM etc), our brain starts to ignore what our vestibular system is saying and rely more on our visual system. Using only our eyes can result in busy environments making you feel dizzy or like you are moving when you really aren’t. The vestibular system isn’t being used in these situations to double check the information for our eyes. Things like busy areas like malls or restaurants, action scenes in movies, or first person video games can make your symptoms worse. Luckily, there are ways to work on reducing the reliance on your eyes and start using accurate vestibular information to feel better in busy environments.

How to promote visual vestibular integration.

Balance exercises that challenge vision help promote your vestibular and proprioceptive systems. With practice and gradual progression of these exercises, our brain starts to relearn how to listen to all 3 senses equally again. Consulting a trained and licensed vestibular therapist can help you safely progress these exercises and is strongly recommended. The goal is to start with sitting or standing balance exercises that make the visual and proprioceptive information hard to gather, so your brain has to rely on vestibular input to complete the exercise! This can be done in a variety of ways,a few ways a trained vestibular PT might accomplish this is:

Eyes closed
Eyes open with videos
Firm surface
Foam surface
Standing feet apart or feet together.

There are many ways to tailor exercise individually and safely. Consult a professional to evaluate your specific needs and assist you in the safe progression based on your needs!

Want to learn more about visual vestibular integration, and other vestibular tools to get back to your daily life? Found out more at this link: https://tvd.flywheelstaging.com/about-group/

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