Can Anxiety Cause Dizziness? Why it Happens & How to Treat

The Connection Between Anxiety & Dizziness

Dizziness is a prevalent anxiety symptom, often stemming from the body’s stress-induced response, affecting blood flow and balance. It feels like a sensation of lightheadedness or unsteadiness, intricately linked to the complex interplay between psychological stressors and the body’s physiological reactions. Anxiety disorders are widespread, impacting a significant portion of the global population.¹

Anxiety is a pervasive mental health condition characterized by excessive worry, fear, and apprehension. It’s a normal part of life, but when these feelings become overwhelming and persistent, they can escalate into an anxiety disorder. Common anxiety symptoms encompass heightened restlessness, muscle tension, and difficulty concentrating, with physical manifestations like increased heart rate and dizziness.

Fight or Flight Response

The fight or flight response, a primal survival mechanism, triggers when the body perceives a threat, leading to a surge in adrenaline and rapid physiological changes. Sudden spikes in blood pressure, a key element of this response, can affect the delicate balance of blood flow to the brain. These abrupt changes may result in inadequate oxygen delivery to specific brain regions, causing dizziness and even blurred vision.

Essentially, the connection between the fight or flight response and blood pressure fluctuations can contribute significantly to the sensation of lightheadedness or unsteadiness.

Vestibular System

Stress hormones, such as adrenaline and cortisol, released during times of heightened anxiety, can influence the vestibular system in the inner ear. These hormones play a role in regulating blood flow and can affect the fluid balance in the ear, which is responsible for maintaining equilibrium. Disruptions to the vestibular system due to stress-induced hormonal changes may contribute to dizziness, creating another link between the body’s stress response and the sensation of unsteadiness or lightheadedness.²

Can Anxiety Cause Dizziness?

Dizziness arising from anxiety often presents as lightheadedness or unsteadiness rather than true spinning sensations. Unlike some forms of vertigo, anxiety-induced dizziness is typically not accompanied by an external, whirling perception.

The impact on daily functioning can vary, but may include difficulty concentrating, disrupted balance, and heightened discomfort in situations that trigger anxiety. Managing the underlying anxiety through therapy or relaxation techniques is crucial for alleviating these symptoms and restoring a sense of balance in daily life.³

Can Feeling Dizzy Trigger Anxiety?

In some cases, physical factors like standing up too quickly or underlying medical conditions, such as inner ear disorders, can induce dizziness or vertigo. These sensations may, in turn, trigger feelings of anxiety or panic in individuals, creating a feedback loop.³ The initial physical discomfort can lead to heightened stress and worry about future episodes, amplifying anxiety. Understanding and addressing both the physiological and psychological aspects are essential for effective management in such situations.

Recognizing Anxiety-Induced Dizziness

Recognizing dizziness caused by anxiety involves noting its association with anxiety triggers, such as stressful situations or anxious thoughts. If dizziness consistently aligns with anxiety episodes and subsides with stress reduction, it’s likely linked to anxiety. However, consulting a healthcare professional is crucial for accurate diagnosis and tailored guidance.⁴

Dizziness can stem from various sources, not solely anxiety. Inner ear issues, low blood sugar, and certain medications are common culprits. Anxiety-induced dizziness often accompanies heightened stress, presenting as a feeling of unsteadiness or lightheadedness.

Differentiating Anxiety-Induced Dizziness From Other Causes

It may help to track your episodes of dizziness to differentiate anxiety-induced dizziness from other possible causes, such as issues with blood pressure or a medication you’re taking. After you have recovered from an episode of dizziness, you can note relevant factors about the episode. Noting people, places, and situations that correlate with your dizziness can help you figure out where it may stem from. Discussing this information with your doctor can help a professional determine anxiety induced-dizziness from other causes.

Your doctor will likely diagnose anxiety-induced dizziness if your episodes happen when you are stressed and dissipate once you calm down. They may perform certain tests or refer you to a specialist to differentiate from inner ear, blood sugar, or blood pressure issues.

How Long Does Anxiety Dizziness Last?

The duration of anxiety-induced dizziness varies among individuals and depends on the underlying causes and management strategies, but dizziness can last from a few minutes to several hours, with some experiencing intermittent episodes. Effectively addressing the root of anxiety, implementing stress management techniques, and seeking professional guidance can contribute to reducing the frequency and duration of dizziness associated with anxiety.

Lifestyle Changes to Reduce Dizziness Caused by Anxiety

Adopting lifestyle changes and finding the natural anxiety remedies that work for you can significantly alleviate symptoms, including dizziness. Regular exercise promotes neurotransmitter regulation, reducing stress hormones. Mindfulness techniques, such as meditation, cultivate emotional resilience. Limiting caffeine and alcohol intake aids in anxiety management. Overall, embracing a holistic approach to well-being positively influences mental health and alleviates associated symptoms like dizziness.⁵

Here are several lifestyle changes to reduce dizziness from anxiety that you can try:

• Meditation: Engaging in regular meditation for anxiety cultivates mindfulness, promoting relaxation and mitigating anxiety, which, in turn, reduces associated dizziness.
• Nutrition: Adopting a diet rich in anxiety-combating foods, such as omega-3 fatty acids and complex carbohydrates, supports mental well-being, playing a crucial role in minimizing symptoms like dizziness.
• Exercise: Regular physical activity helps anxiety because it releases endorphins, combating stress hormones and contributing to a calmer state, reducing the likelihood of anxiety-induced dizziness.
• Sleep: Prioritizing consistent sleep patterns fosters overall mental health, providing resilience against anxiety symptoms and associated dizziness.
• Caffeine reduction: Caffeine can make anxiety symptoms spike, so limiting caffeine intake helps prevent the exacerbation of symptoms, contributing to a more stable emotional state and lessening the impact on equilibrium.
• Routine and goals: Establishing structured routines and achievable goals provides a sense of control, aiding in anxiety management and reducing dizziness by fostering stability in daily life.

How to Cope With Dizziness in the Moment

When dizziness episodes happen, there are a variety of strategies that may help lessen anxiety. Focusing on reducing anxiety should help the symptoms of dizziness subside. Some techniques are easier to practice on-the-go, such as drinking water, or focusing on a spot or object in the environment. Other techniques may be best practiced at home or in safe environments, such as sitting down or lying flat, closing your eyes, or doing relaxation and grounding techniques to lessen anxiety.

Here are some techniques that can relieve anxiety-related dizziness as it’s happening:

• Sit down or lay flat: Sometimes dizziness is caused by spikes in blood pressure that happen as a result of increased stress. Changing your position can help provide some relief to stabilize blood pressure and reduce dizziness.
• Breathe slower and deeper: When stressed, people tend to take shallow, quick breaths that can induce lightheadedness. Intentionally breathing slower and deeper, like with the box breathing technique, can help oxygen levels regulate and resolve feelings of faintness.
• Do a quick relaxation technique: Relaxation techniques can provide biological relief from anxiety-induced dizziness, while also providing the mind with a distraction. Techniques like the 54321 method focus on grounding through the five senses, which can be combined with slow, deep breaths.
• Close your eyes: Closing your eyes can help reduce overstimulation brought on through the senses. This allows you to focus on other senses, like touch, that may be less stimulating while you recover from anxiety-induced dizziness.
• Drink water: When the body is under the stress of fight-or-flight, it is common for throat muscles to become tight and feel dry. Drinking water has the additional benefit of being used as a grounding technique for anxiety, especially if the water is cold.
• Focus on a spot: Focusing on a particular spot or object can help resolve anxiety-induced dizziness by giving the mind and eyes a grounding point in the environment. Combining this technique with slow-deep breathing may offer the most relief.
• Distract yourself: Sometimes, anxiety is worsened through rumination. Utilizing distractions, such as watching a show, taking a walk, or doing a craft, can be helpful for providing the mind with relief from the triggers of anxiety.
• Listen to some music: Music has long been regarded as a coping mechanism for stress and anxiety. Music can also be used as an anchor for matching your breathing with the rhythm, helping you regulate while providing a sense of grounding.

Treatment for Dizziness Caused by Anxiety

Addressing the root cause of the anxiety disorder is crucial for alleviating associated symptoms like dizziness. By focusing on anxiety treatment, which may involve anxiety therapy, counseling, or medication, people can experience a notable reduction in the frequency and intensity of dizziness episodes. Managing anxiety promotes a more stable emotional state, reducing the physiological triggers for dizziness. Targeting anxiety at its source offers a comprehensive and effective approach to improving overall well-being and mitigating symptoms like dizziness.⁵

Some common treatment options for anxiety include:

• Cognitive behavioral therapy (CBT): CBT for anxiety focuses on identifying and restructuring negative thought patterns and behaviors. Therapists work with individuals to challenge irrational beliefs, providing tools to manage anxious thoughts and emotions effectively. By fostering cognitive restructuring and teaching practical coping mechanisms, CBT empowers people to change their response to anxiety-inducing situations, leading to lasting symptom relief and improved overall mental well-being.
• Dialectical behavior therapy (DBT): DBT for anxiety helps reduce dizziness by incorporating mindfulness practices and emotion regulation techniques. By promoting present-moment awareness and acceptance, DBT equips individuals to navigate anxiety-inducing situations with greater emotional control. This, in turn, diminishes physiological triggers associated with anxiety, contributing to a reduction in symptoms like dizziness.
• Medication: Anxiety medication plays a crucial role in treating anxiety and associated symptoms like dizziness by regulating neurotransmitters in the brain. Selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines, for example, can mitigate the physiological responses to anxiety, promoting a more stable mood and reducing dizziness. These medications provide a pharmacological foundation for managing symptoms, often complementing other therapeutic approaches in a comprehensive treatment plan.
• Exposure therapy: Exposure therapy for anxiety involves gradual, controlled exposure to anxiety-inducing situations. By systematically confronting and desensitizing individuals to their fears, this therapeutic approach helps reduce anxiety responses and, subsequently, symptoms like dizziness. Over time, exposure therapy fosters increased tolerance, enabling individuals to navigate anxiety-provoking scenarios with less physiological reactivity.
• Mindfulness-based stress reduction (MBSR): MBSR aids in anxiety and dizziness treatment by cultivating mindfulness, fostering present-moment awareness, and reducing stress reactivity. Through practices like meditation and mindful breathing, individuals learn to observe their thoughts without judgment, breaking the cycle of anxious thinking. This heightened awareness and stress reduction contribute to overall symptom relief, including a decrease in anxiety-related dizziness.
• Physical exercise: Exercise can help anxiety and associated dizziness. Exercise promotes the release of neurotransmitters like endorphins, contributing to improved mood and stress reduction. Additionally, the physiological benefits, such as enhanced cardiovascular health, play a role in minimizing anxiety symptoms and lowering the likelihood of dizziness by addressing both the mental and physical aspects of well-being.
• Biofeedback: Biofeedback aids in anxiety and dizziness treatment by providing someone with real-time information about their physiological responses. By monitoring parameters like heart rate or muscle tension, individuals learn to gain voluntary control over these functions, reducing anxiety-related symptoms. Biofeedback empowers people to modulate their physiological responses, contributing to a sense of control and alleviating symptoms such as dizziness associated with heightened anxiety.

When to Find Professional Help for Dizziness Caused By Anxiety

When anxiety symptoms significantly interfere with daily life, such as affecting work, relationships, or overall well-being, it’s time to seek professional help. Persistent feelings of overwhelming worry, physical symptoms like insomnia or chronic fatigue, and an inability to manage stress effectively are indicators that intervention may be beneficial.

Finding a therapist can be done through various channels. Utilizing online therapist directories allows individuals to explore local or online options, offering a broad range of specialties. For those seeking a more flexible and convenient approach, mental health apps like Noom Mood provide accessible resources and tools for self-management. These platforms often offer personalized strategies, making them suitable for individuals navigating mild to moderate anxiety symptoms.