Why Do I Feel Dizzy in Crowds?
With the summer months upon us, it’s a joyous time for BBQ’s, time at the beach, graduation parties, and weddings! However, if you have dizziness in crowds and social situations it can be a time of dread and increased anxiety. In this blog we will discuss the reasons behind dizziness in crowds and how discuss tools to combat dizziness in social situations.
Role of the Vestibular System in Maintaining Balance
First, let's understand the vestibular system's role in our daily lives. Operating behind the scenes, this remarkable system works seamlessly to provide us with a stable sense of equilibrium. But sometimes, it can become overwhelmed and lead to feelings of dizziness or disorientation.
The vestibular system is activated when we move: forward, backward, turn, bend, or move the neck in any way. In combination with our somatosensory (touch) system, and vision system these make up our sense of balance.
If the vestibular system is dysfunctional, sometimes the eyes become your dependent system of balance. So if the brain decides to choose vision over touch or vestibular a person will feel movement or dizzy when their surround moves. Fortunately with vestibular training, you can learn to desensitize to visual stimuli and increase your reliance on the somatosensory and vestibular system again! Dizziness Triggers in Crowded Environments
Navigating crowded environments can be a challenge for many individuals, especially when it comes to dizziness. In this section, we will explore the various triggers that can contribute to dizziness in crowded places, shedding light on the interplay between sensory overload and the vestibular system.
One common trigger is visual overload. In crowded spaces, our eyes are bombarded with a constant stream of moving objects and people. This rapid visual stimulation can overwhelm the vestibular system, leading to a sense of dizziness or disorientation. The brain struggles to process and make sense of the multitude of visual information, causing a disruption in our sense of balance.
Auditory overload is another factor to consider. Crowded environments are often characterized by noise, chatter, and background sounds. The continuous bombardment of auditory stimuli can create a state of sensory overwhelm, further challenging the vestibular system's ability to maintain equilibrium. For some individuals, specific frequencies or loud noises can trigger or worsen their dizziness symptoms.
In addition to visual and auditory overload, sensory confusion plays a significant role in dizziness triggers. When multiple sensory systems send conflicting signals to the brain, it can result in a sense of disequilibrium. In crowded places, we may experience conflicting cues from our visual, auditory, and proprioceptive (sensations from muscles and joints) systems, causing confusion and instability. The brain struggles to integrate these conflicting signals, leading to dizziness and difficulty maintaining balance.
Understanding these triggers is crucial for managing dizziness in crowded environments. By identifying the specific stimuli that affect you, you can take proactive steps to minimize their impact. This may include strategies such as wearing sunglasses to reduce visual stimulation, using earplugs or noise-canceling headphones to manage auditory overload, or practicing focused breathing techniques to alleviate sensory confusion.
It's important to remember that the triggers and sensitivities can vary from person to person. Paying attention to your individual experiences and seeking professional guidance from a vestibular therapist can provide valuable insights and personalized strategies for managing dizziness in crowds. With the right knowledge and coping mechanisms in place, you can navigate crowded environments with greater confidence and minimize the impact of sensory overload on your vestibular health.
Coping Strategies for Dizziness in Crowds
When it comes to managing dizziness in crowded environments, adopting effective coping strategies can make a world of difference. In this section, we'll explore practical techniques that can help you regain control and navigate through crowded spaces with greater confidence.
One powerful tool is mindful breathing, which involves consciously slowing down your breath and focusing on each inhale and exhale. This simple practice can help calm your nervous system and reduce the anxiety and overstimulation that often accompany dizziness. Additionally, focusing techniques can train your senses to tune out distractions and concentrate on specific visual or auditory cues, helping to stabilize your perception of the environment.
Making certain modifications to the environment can also be beneficial, such as finding quieter areas to take breaks or using visual aids like sunglasses to minimize excessive visual stimulation. By incorporating these coping strategies into your daily life, you can reclaim a sense of balance and empowerment in crowded situations. Remember, managing dizziness is an ongoing process, and it may take time to find the strategies that work best for you.
My favorites:
Sit near the front of a stage, so the crowd is behind you at a festival.
Sit in a corner of a party with your back to a majority of the crowd.
Use a walking stick to help ground yourself when walking through a busy place
Use ear plugs to diminish the loud noises of a crowd that can be triggering for migraines
Pick a less busy time to attend a store, festival, or party
Use the 4-7-8 breathing method to calm your sympathetic nervous system
How Vestibular Therapy Can Help with Visually Induced Dizziness
When dealing with visually induced dizziness I use 3 main approaches and all approaches can be started with these Youtube videos on the Custom Care Rehab channel.
1) Grounding and balance: Watch exercises HERE
2) Habituation through visual exposure: Watch HERE
3) Eye Tracking with grounding
Each patient normally requires a specific individualized plan, but the above exercises can get you started on your recovery from dizziness. With over a decade of experience I have seen this approach work over and over again; if you would like to discuss an individualized program for you click here for our Virtual Vestibular Coaching Program.
