The holiday season can be a time of joy, connection, and celebration—but it can also bring stress, fatigue, and a higher risk of dizziness for those with vestibular conditions. Between crowded shopping centers, social obligations, late nights, and endless screen time, it’s easy for your balance system to feel overwhelmed. At Altea Physiotherapy, we often see patients whose vestibular symptoms flare up during the holidays. The good news? With a few practical strategies, you can enjoy the season while keeping dizziness under control.
Why the Holidays Affect Your Vestibular System
Your vestibular system, located in the inner ear, helps you maintain balance, orientation, and stability. When it’s sensitive—whether due to vestibular migraine, BPPV, concussion, or general dizziness—stress, fatigue, and sensory overload can trigger or worsen symptoms. Common holiday-related triggers include:
- Increased stress: Busy schedules, travel, and family obligations can elevate stress hormones, which may worsen dizziness.
- Fatigue: Lack of sleep reduces your body’s ability to compensate for balance challenges.
- Sensory overload: Bright lights, music, and crowded environments can overstimulate the vestibular system.
- Screen time: Scrolling through phones, tablets, or watching long movies can trigger visual motion sensitivity.
- Dehydration: Traveling and festive meals may make it easy to forget proper hydration, which is essential for inner ear function.
Understanding these triggers is the first step toward managing symptoms and enjoying the season safely.
Practical Strategies to Reduce Dizziness During the Holidays
- Pace Yourself
Try not to overcommit. If you’re attending multiple events or traveling long distances, schedule breaks to rest and reset your vestibular system.
Even a 5-10 minute pause in a quiet space can help reduce symptom buildup. Prioritizing your schedule also helps prevent stress-related flare-ups.
- Take Screen Time Breaks
Visual motion sensitivity is common in vestibular conditions. Long periods of screen use—whether shopping online, scrolling social media, or watching movies—can increase dizziness and nausea. Use strategies like:
- The 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
- Adjust screen brightness: Reduce glare and contrast when possible.
- Limit multi-tasking: Avoid switching rapidly between devices, which can confuse the visual-vestibular system.
- Prioritize Rest
Quality sleep is crucial for the vestibular system. When fatigued, your brain’s ability to process balance information decreases, making dizziness more likely. Aim for consistent sleep patterns, and allow time for short naps if your schedule is demanding.
- Stay Hydrated and Eat Mindfully
Even mild dehydration can affect your inner ear and worsen dizziness. Drink water consistently throughout the day, and avoid excessive caffeine or alcohol, which can dehydrate you further. Balanced meals with protein, healthy fats, and complex carbohydrates help maintain steady energy levels, reducing fatigue-related symptoms.
- Create a Calm Environment
When possible, find quiet spaces to regroup during social events. Reducing background noise, dimming bright lights, and avoiding rapid movements can help your vestibular system reset. Small adjustments like these can prevent symptoms from escalating in busy or crowded environments.
- Use Vestibular Exercises if Recommended
For some patients, gentle vestibular exercises prescribed by a physiotherapist can help maintain balance and reduce symptom severity during stressful periods. If you’re unsure which exercises are safe for you, a vestibular physiotherapist can guide you with personalized strategies.
When to Seek Professional Help
While these tips can help many people manage dizziness, persistent or worsening symptoms should be evaluated by a healthcare professional. Seek help if you experience:
- Severe or sudden dizziness
- Loss of balance leading to falls
- Persistent nausea or vomiting
- Headaches, vision changes, or new neurological symptoms
At Altea Physiotherapy, we provide comprehensive vestibular assessments and tailored treatment plans to help you navigate your symptoms safely, even during the busiest times of the year.
Take Control of Your Holiday Season
The holidays don’t have to be a dizzying experience. By pacing yourself, taking screen breaks, prioritizing rest, staying hydrated, and managing sensory input, you can keep your vestibular symptoms in check. Remember, small adjustments make a big difference. With preparation and awareness, you can focus on what matters most—enjoying time with family, friends, and yourself.
Need Help Managing Holiday Dizziness?
If you’re concerned about vestibular symptoms or need guidance during the holiday season, contact Altea Physiotherapy to schedule an assessment with our experienced team. Early support can prevent flare-ups and keep you moving safely through the season.
.