Happy May! I hope you had a safe and fun Memorial Day Weekend. Last month we talked about migraine updates and this month we're talking about stress and vertigo.

Have you noticed that when you're stressed everything is more difficult? It's harder to fall asleep, focus on work, or complete one task without getting distracted. Squirrel! Stress makes it harder for your brain to work and is sort of like your cellphone searching for service in the background. This drains the battery faster, so you may run out of steam much sooner than you expected.

What does this have to do with vertigo?

Vertigo comes from a complex system of balance that your brain processes by putting the three senses of vision, vestibular, and proprioception together. If your battery is drained from stress, it's harder to put this together and you can feel more dizzy, nauseous, off balance, or weird. You fatigue faster and can burnout quickly without realizing why. Just like it would be annoying to have your cellphone battery constantly dying, it's annoying to feel run down, cranky, and out of energy when you're stressed.

Life is busy and there are so many obligations that demand your time and energy. It can be hard to make time to focus on how stress is affecting your life, much less implement strategies to manage it. Here are some tips on getting started with stress management to help reduce your vertigo and feel less cranky with everything you have to do during the day.

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1. SLEEP

Sleep hygiene is one of the most important things you can address to manage your stress and vertigo. It may not always be feasible to get the recommended amount of 7-9 hours every night, especially for shift workers and parents of young children. However, there are factors that you can control. How much time do you spend scrolling on your phone in bed? Are you falling asleep on the couch in front of the TV? Do you sleep in a cool and dark room? If you’re not getting enough sleep and can’t live without coffee, what are you prioritizing instead of sleep?

2. HYDRATION

The recommended amount of water continues to be updated. Some sources say at least 64 oz per day and some say half your body weight in ounces, unless you have a medical condition that restricts your fluid intake. This is about the same as a 2 liter bottle of soda. It’s often a lot easier and tastier to drink the soda instead of water. Electrolytes are also important for hydration, so check to see if you are getting enough during the day. There are electrolyte packets that you can add to your water to make it tastier and easier to stay hydrated all day.

3. NUTRITION

Everyone has different nutrition and dietary needs. There is no one-size-fits-all approach as some people thrive on a vegan diet while others thrive on meat and potatoes. One thing to consider with nutrition is how much fresh food you are eating compared to processed foods. There are a lot more chemicals and fillers in processed food, which can trigger a stress response or food sensitivities in your body. Reading labels and being aware of the additives in your food is a good start. Try eating more foods that don’t have an ingredients list, like a banana or quinoa or chicken. What’s the first ingredient in the food you eat the most? How many fresh foods do you eat each day?

4. EXERCISE

The recommended amount of exercise is 30 minutes a day, at least 5 times a week. Exercise can be any movement that you enjoy doing and doesn’t necessarily have to be running on a treadmill for 30 minutes (unless that is what you love to do!). This could be swimming, dancing, gardening, or walking. Also remember to give yourself credit for movement that you don’t enjoy doing. Personally, I don’t like cleaning, but deep cleaning my car or bathroom is movement that I give myself credit for that day. What is your favorite way to exercise or move?

5. BREATHING/PRAYER/MEDITATION/GRATITUDE/POSITIVITY

Depending on what works best for you, focusing on breathing, prayer, or meditation are proven ways to lower stress. Giving gratitude for the little things (and big things) in life as well as taking a moment to purposefully do this is a very powerful stress reliever. Positivity doesn’t mean always being sunshine and roses, but means flipping the narrative to acknowledge what you have accomplished instead of what you still have left on your to-do list. It’s the glass is half full mentality, but it’s important to acknowledge your not so positive emotions as well. Which of these techniques would be easiest to implement to help relieve your stress?

6. LAUGHTER

Laughter is amazing medicine. How often do you read a funny meme or hear a funny story that makes you laugh out loud? Do you notice how you feel after this? If you’re having a rough day, watching a funny movie or laughing with friends about some of the crazy things that happen in life can be the best stress relievers. What’s your go-to when you need a laugh?

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Which strategy would be easiest for you to start with to help manage stress and reduce your dizziness or vertigo? It's a process to build a new habit and easiest to start by addressing one piece at a time. If you want assistance working through stress management or just want someone else to create a plan for you, schedule a free consultation using the button below. Also, feel free to reply with any questions or requests for topics for the monthly newsletter. Have a lovely rest of your week!