What should I do during a dizziness episode?
Dizziness can feel unsettling, especially when it comes on suddenly or feels stronger than usual. The steps below can help you stay safe, reduce your risk of falling, and feel more in control while your symptoms pass.
Start by getting safe
When dizziness starts, pause for a moment and notice how your body feels. If your symptoms are mild, manageable, and you feel steady on your feet, you may be able to continue with normal, safe activities. Move a little more slowly than usual, avoid sudden head or body movements, and contact your healthcare provider to let them know your symptoms are worse than usual.
If you are having strong room-spinning dizziness, feel like you may fall, or cannot keep your balance, focus on getting stable first. Sit down, lie down, or hold onto something sturdy until the dizziness settles. Avoid walking, stairs, driving, or standing in the shower until you feel steady again. Once you are safe, contact your healthcare provider to let them know what happened and ask what they recommend.
Slow down and give your body a moment
Dizziness can feel stronger when you rush. Pause briefly, take a few slow breaths, and let your body settle before changing positions or continuing what you were doing.
Keep your eyes open if that feels better, and try focusing on one steady object in front of you. If your symptoms are manageable, continue gentle, normal activities at a slower pace. If your symptoms feel stronger, take a short break in a comfortable place, then return to movement gradually as you feel able.
Think about what may have triggered it
Flare-ups can happen for many reasons. After you feel better, it can be helpful to think about, and even track, what may have caused the flare-up. Sometimes they are linked to:
- poor sleep
- stress
- dehydration
- skipped meals
- illness
- busy visual environments
- motion, travel, or head movement
- overdoing activity
You may not always know the reason, but it can help to notice patterns over time.
Drink water and eat if needed
If you have not had enough water or food, that may make symptoms worse. If it feels safe, sip water and have a light snack. Try not to stand up quickly right after.
Use your usual tools
If you already know what helps you, this is the time to use it. That might include:
- resting in a quiet room
- using a cane or support if you feel unsteady
- doing home strategies your clinician has taught you
- taking medicine exactly as prescribed for these episodes
Stick with tools that are already part of your plan. If you are unsure, keep things simple and focus on safety first. You can work to try new tools another time or with the help of a clinician.
When should I ask for help?
Ask for help if:
- you do not feel safe walking alone
- you think you may fall
- the symptoms are stronger than usual
- you are vomiting a lot
- you cannot do basic tasks safely
- you feel too foggy or weak to manage on your own
It is okay to ask a family member, friend, or caregiver to stay with you until you feel more steady. Your safety is the first priority!
When should I get urgent help?
Get urgent medical help right away if dizziness happens with:
- new weakness or numbness
- trouble speaking
- fainting
- chest pain
- a sudden severe headache
- double vision
- severe trouble walking
- sudden hearing loss
- new dizziness after a head injury
These symptoms should not be ignored.
What should I do after it passes?
Once your symptoms start to settle, gradually return to your normal activities. You do not have to do everything all at once. Start with simple, familiar tasks and build back up as you feel ready. It may help to write down:
- what you were doing when it started
- what the dizziness felt like
- how long it lasted
- what seemed to help
- whether any other symptoms happened with it
This can make it easier to talk with your clinician and notice patterns.
Key points to remember
- Start by checking how steady you feel.
- If you feel unsteady, sit or lie down until your balance improves.
- Slowing down, taking calm breaths, and giving your body a moment may help.
- If your symptoms are manageable, return to gentle normal activity as you feel able.
- Let your healthcare provider know if your dizziness is worse than usual, happening more often, or feels different from your normal symptoms.
- Do not ignore dizziness that is new, severe, or very different from usual.
- Get urgent medical help if dizziness comes with other serious symptoms.
