Managing Vestibular Symptoms in High-Stress Situations
Simple, effective strategies to stay grounded when life feels overwhelming

For individuals living with a vestibular disorder, stress can make symptoms worse. Whether it’s a busy work meeting, a social event, or a traffic jam, high-stress situations often intensify dizziness, nausea, visual disturbances, and imbalance.

At Advanced Vestibular Clinics, we recognise the strong link between the vestibular system and the body’s stress response—and we’re here to help you manage both.

🧠 How Stress and Vestibular Symptoms Interact

The vestibular system, which helps maintain balance and spatial orientation, is closely connected to areas of the brain responsible for emotional processing and autonomic function (Staab et al., 2014). This means when stress levels rise, so can vestibular symptoms—and vice versa.

For many patients, a vicious cycle begins:

• Stress increases dizziness or motion sensitivity
• Symptoms heighten anxiety or fear
• Avoidance and reduced activity follow

Over time, this cycle can impact mental health and quality of life.

✅ Strategies to Cope in the Moment

Here are research-informed tools we recommend to help manage vestibular symptoms during stressful moments:

1. Grounding Techniques
   Focus your attention on the present moment:

• Plant your feet firmly and focus on sensation
• Use the “5-4-3-2-1” technique to orient yourself using your senses

2. Slow Diaphragmatic Breathing
   Deep breathing can help regulate the autonomic nervous system and reduce dizziness and nausea (Yardley et al., 2004).
3. Visual Focus (Gaze Fixation)
   Fixing your gaze on a stable object can help minimise sensations of spinning or swaying.
4. Vestibular-appropriate Movement
   If able, use slow, controlled movements like shoulder rolls or gentle head turns to restore orientation.
5. Prepare for Triggering Environments
   If bright lights, busy patterns, or noise are triggers, plan ahead:

• Wear tinted glasses or noise-reducing earbuds
• Take breaks to reduce sensory overload

💬 When to See a Vestibular Physiotherapist

If stress is making symptoms harder to manage, vestibular physiotherapy can:

• Improve motion tolerance
• Increase confidence in busy environments
• Reduce avoidance behaviours
• Teach customised symptom-management tools

You don’t have to live in fear of your symptoms.
Book your assessment with Advanced Vestibular Clinics and start feeling more in control.

👉 www.avcphysio.com.au

📚 References

• Staab, J. P., Balaban, C. D., & Furman, J. M. (2014). Threat assessment and the balance system: Role of limbic circuits. Journal of Vestibular Research, 24(1), 1–7.
• Yardley, L., Beech, S., Zander, L., Evans, T., Weinman, J. (2004). A randomized controlled trial of exercise therapy for dizziness and vertigo in primary care. British Journal of General Practice, 54(503), 538–544.
• Holmberg, J., Karlberg, M., Harlacher, U., & Magnusson, M. (2007). Treatment of phobic postural vertigo: A controlled study of cognitive–behavioural therapy and self-controlled desensitisation. Journal of Neurology, 254(5), 628–633.