Hi Reader,
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I can't believe the holiday season is already here, it feels like it was just summer (and maybe that's because of the amazing weather we had!). Lot's to discuss today in this newsletter, so let's dive right in! Here's what is included:

• What to do when your Head Feels Floaty
• Why Vestibular Rehabilitation should look Different for those with Vestibular Migraine
• Black Friday Deals!
• Vestibular Course Sales December 2 - 6, 2024
• What's Coming Up? - Vestibular Migraine Workshop Announcement!

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What to do When your Head Feels Floaty

I know you have been there! If you have ever experienced a vestibular disorder, the sensation that your head is floating is incredibly bothersome and uncomfortable. I see this symtpom with a variety of vestibular impairments, and it often comes down to a lack of awareness of where our head is in space. This may be due to poor cervical proprioception, poor information from our vestibular system, or both (often both!). Here are some great tips to help you when you feel this way:

1. Axial Compression: Interlock your fingers and place your hands on the top of your head. Gently rest them here and take a few belly breaths. The weight of your hands can provide a grounding sensation, specifically for your head, and reduce the floating sensation.
2. Head Palming: If placing your hands on the top of your head doesn't do the trick, try a gentle compression on the sides of your head with your palms. You can try the sides, front or back. This especially helps if it feels like your head is too big.
3. Neck Isometrics: Using just the two fingers, press them against the sides of your head, being sure to not let your head move. This provides gentle neck muscle activation. This helps to increase the proprioception in your neck and helps your brain understand where your head is in space.
4. Rest your head against a firm surface: This could be a chair with a tall back, sitting on the floor against the wall resting your head on the wall, sitting in your car and resting your head on the headrest, or lying flat on your bed. Having your head touch a solid surface provides input as to where it is in space, helping you feel less floaty.
5. Bean bag on your head: Okay, this one sounds funny, but it can help! Placing a beanbag on your head can allow your arms to relax while still giving you both axial compression and some neck proprioception. It's a great option for when you are working at the computer and feeling floaty. Don't have a bean bag? Place rice in a ziplock bag instead (that's what I did!).
6. Wear a weighted vest: If you have been following me on Instagram, or are a patient of mine, you know how often I recommend weighted vests. Why? Because time and time again they WORK. Wearing a weighted vest can not only help your head feel less floaty, but also your whole body. This is my personal favourite weighted vest, and it's on sale on Amazon right now!

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Why Vestibular Rehabilitation should look Different for those with Vestibular Migraine

Here is my little rant of the day! Okay let's be honest, likely the rant of the year as this is SO important! Traditional vestibular rehabilitation was desgined to help those with a vestibular LOSS, meaning their vestibular nerve has reduced function and isn't sending enough information to the brain. This creates conflict between our sensory systems (vision, vestibular and balance) and dizziness results. We see this often after a vestibular neuritis or labyrinthitis, and is commonly referred to as unilateral vestibular hypofunction, or sometimes bilateral vestibular hypofunction. You can read more about these conditions here.

To improve this, we need to do exercises that provoke dizziness, as this helps to generate central compensation in the brain, resulting in reduced dizziness and improved balance.

For thos with vestibular migraine, symptoms are being triggered instead by an overly sensitive brain. This is literally the OPPOSITE of the above scenario. This means that doing traditional vestibular rehab where you are trying to make yourself dizzy can likely trigger a migraine and make your symptoms worse. Have you been here??

Instead, vestibular rehab for a migraine disorder should focus on reducing the brain's sensitivity by doing activities that improve our symptoms. We utilize concepts such as weighting, breathwork, eye saccades, mindset, education, lifestyle changes, supplements and much more to achieve this.

The bottom line...let's stop using exercises and guidelines designed for a vestibular loss just because someone is dizzy. Vestibular migraine is not a vestibular loss. We need to understand the pathophysiology of a migraine disorder and do exercises that don't make you more dizzy!

PSSST - If you have vestibular migraine, scroll to the bottom for an announcement!

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Black Friday Deals!

Is it me, or has it been "Black Friday" for weeks now?!? Either way, we love a good deal, so I wanted to highlight some of the great products out there right now for those with vestibular disorders! All the products linked are on Amazon Canada, and please note these are affiliate links, which means I make a small commission from them. But know, these are all products I either have in the clinic, at home, or know have helped vestibular patients like yourself:

​Comfitech Migraine Cap​

This can be worn when experiencing headaches, head pressure and pain, and are amazing as a migraine rescue product. You can keep it in your freezer so it's cooling as well, making it a highly used product by many!

​eCozy Sunrise Alarm Clock​

More and more research is supporting the importance of sleep and our health. A good nights sleep isn't just about a nighttime routine - it begins as soon as you wake up. We have a circadian rhythm that supports being awake during light hours and asleep during dark hours. With winter months and low light, this can be challenging, however. A sunrise alarm clock provides a graudal lightening similar to that of a sunrise, helping to wake you naturally, kick start your circadian rhythm, and reduce loud alarms first thing in the morning. This can overall help you sleep better.

​Water Tumbler with a Straw​

Hydration, hydration, hydration! I don't think I can ever preach the importance of this enough! We want to be drinking half of our body weight in oz - so if you weight 160lbs, you should drink 80oz of water (or just over 2L). This tumbler is great as it is 40oz, but also has a straw, reducing repeated head tilting for those who are sensitive to that motion.

​Ice Roller and Gua Sha​

This is something pretty new to my world, but I wish I had hopped on the band wagon earlier! The roller and gua sha can be used on the face to help with sinus pressure and puffiness, but also can be cooling if you put it in the freezer first! Its been great for those with sinus discomfort, especially for my vestibular migraine patients.

​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. For those evenings when you are relaxing with a lovely tea, but maybe watching some TV that can be causing symptoms, this weighted blanket is perfect. Also, how cute is the green leaf design!?

​My favourite Weighted Vest!​

Well well well, guess who is on sale!? My little favourite vest! Here is why I like him, and only really him: he's only 8lbs making it manageable to wear for longer periods, he sits really central on the body which I have found key to helping with grounding, and his weight is EQUAL front and back. So many weighted vests are heavier in the back, and when you have a vestibular disorder, this can really throw things off kilter (literally!). So keep life balanced, including where you add external weight.

There are so many more amazing products that make living the dizzy life just a little bit better - if you are interested, check out my Everyday Essentials for Dizziness list as well as my Holiday Gift Guide for more ideas!

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Course Sale!

Keeping the savings going, Embodia is hosing their annual course sale this year from December 2-6, and all my vestibular course are 20% off! Diving into vestibular rehab for the first time? Well get the bundle of all the courses plus the resource package for 25% off! These courses have been taken by over 800 practitioners at this point, with many 5 star reviews, but more importantly, the ability to apply the knowledge the very next day in the clinic.

​BPPV Feature: Assessing and Treating Dizziness​

​Beyond BPPV: Understanding Vestibular Rehabilitation​

​BPPV Resource Package​

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What's Coming Up?

I am really excited to announce that the waitlist is open for my Vestibular Migraine Workshop! This is an idea I've had for some time now, and I am excited to see it all come together. We are doing live, 8-week classes focused around 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 can't wait to connect and help you with this challenging disorder!

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Join the Waitlist!

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Thank you as always for taking the time to read these newsletters and for being part of this amazing vestibular community!

Your vestibular physio,

~Cheryl