Happy Holidays Reader!
This time of year can be magical and full of love and joy, but it can also come with some challenges when navigating it with a vestibular disorder. In this issue, let's discuss some helpful things to make this holiday season a little better for you!
- Shopping Tips to Keep Dizziness Low
- 3 Last Minute Gifts on Amazon
- Managing Social Gatherings
- What's Coming Up? - Vestibular Migraine Workshop
- A Special Note
Shopping Tips to Keep Dizziness Low
Shopping at the best of times can be stressful, trying to find just that perfect thing for someone, while also not breaking the bank. But adding in a vestibular disorder to the mix can literally be dizzying! So let's breakdown why those stores may feel so crappy and what you can do to help it.
Many people with vestibular disorders will find busy environments challenging and symptom provoking. This is often due to a natural reweighting of your sensory systems. We have three balance systems, your vestibular, your proprioception (touch) and your vision. If your vestibular system isn't providing accurate information about where you are in space, your other systems will compensate to help you feel stable. You visual system is much faster and better at doing this then your proprioception system, so it tends to take over. However when you are in busy visual environments, which are made worse with a million shinny christmas decorations, your visual system gets overwhelmed and it can't help compensate as well, leaving you feeling dizzy and imbalanced.
So when you are out shopping and find yourself in these environments, here are a few things you can do:
- Understand that your symptoms are being provoked by the busy environment and reduce the time spent there. This can look like pacing yourself when in the store, taking breaks and stepping out of the store, going at times that are less busy, or choosing to shop in stores that aren't as visually stimulating. Online shopping is a great way to avoid this issue as well!
- Add in proprioception cues. Since your visual system is overloaded, and your vestibular system function may be reduced due to your vestibular disorder, that leaves one system left that you are really relying on in these situations, and that is your proprioception (your sense of touch). Think about increasing proprioception by touching stable objects in the store, touching a wall, using a grocery cart, wearing a backpack with some weight to it, and placing your hands on your head. All of these techniques help to provide a sense of where you are in space through touch, and can help reduce symptoms.
- Breathe! This seems too simple, but often as symptoms build our fight-or-flight system kicks in and we may find ourselves feeling anxious, short of breathe, heart pumping, sweating, and lightheaded. Taking a moment to stop and take some deep belly breaths, while also applying the touch principles we just discussed, can help calm your nervous system, which can also help with symptoms.
3 Last Minute Vestibular Gifts on Amazon
Feeling stuck on what to get someone, or got someone hounding you for gift ideas for yourself? Here are some great last minute gift ideas, all from Amazon and delivered to your doorstep!
PureWine Wand
The PureWine Wand is a neat product which removes 95% of sulfites and histamines from wine. Sulfites and histamines are what often are linked to headaches, along with hangovers, flushed skin and congestion. It's a popular product amongst the migraine community!
eCozy Sunrise Alarm Clock
I love this alarm clock as it helps to kick start our circadian rhythm and also promotes a more natural and gradual wakeup. This can help improve your sleep, which we know will always lead to improved symptoms.
Weighted Lap Blanket
Weighting can help calm your nervous system as it is grounding and helps your brain sense where your body is in space. It's great to use at home, as a passenger in a car, or even while on the computer. And the leaf design just makes it that much lovelier!
Social Gathering Tips
Social gatherings are brought up A LOT with my patients, and for good reason, they are tough! Here are a few tips to help you out over the next week:
- Take breaks. This can be stepping outside for fresh air, heading to the bathroom for some quiet time (even if you don't have to go!), or taking an opportunity to lend a hand in another room if that is a quieter space.
- Add electrolytes to your water to give you an extra boost of support that day.
- If feeling nauseous, opt for gingerale to sip on. Both ginger and carbonated water help with nausea, so the two combined is even better!
- Sit at the head of the table to avoid a lot of head turning during dinner. Keep this same idea in mind when choosing your seat in other rooms as well.
- Add some weight to your lap, whether its placing your purse there or bringing a weighted lap blanket to the party, weight can help ground you and reduce symptoms.
- Pace yourself. Avoid booking holiday parties back to back, and know that these events will tend to need a recovery period afterwards. Also let your host know that you may have to leave early, so it doesn't come as a surprise.
What's Coming Up?
In the new year I will be opening up my Vestibular Migraine Workshop Registration! The workshop is an 8-week class focused on vestibular migraine management, lifestyle changes and rehabilitation. But beyond the lessons, you will be in small groups and be able to connect with others on a similar path as yourself.
I will initially open up registration to those on the waitlist ONLY. As spots are limited, I recommend you hop on the list to get first dibs if you know this is of interest to you!
A Special Note
The holidays can be a beautiful time, but they can also bring feelings of loneliness, loss, or pressure that make this season especially tough. Reader, if you're struggling, please know you are not alone in your feelings, and it’s okay to not feel “merry and bright” right now.
This is your gentle reminder to be kind to yourself. Take each day as it comes. Whether it’s a quiet moment, a comforting cup of tea, or a phone call with someone who cares, seek the small things that bring you peace.
You are enough, just as you are. It’s okay to set boundaries, ask for support, or take time to rest. The season may be filled with traditions, but there is no rule that says you have to participate in ways that don’t feel right for you.
Please remember that you are loved, you matter, and your presence makes a difference in this world—even if it doesn’t feel like it right now. You are stronger than you think, and brighter days will come.
Sending you warmth, comfort, and hope this holiday season.
Your vestibular physio,
~Cheryl
