Originally Posted by
EmmaSwan
Dizziness and lightheadedness is one of the symptoms I struggle with the most, along with feelings of unreality. It manifests in different ways sometimes. Sometimes I just feel weak, weird in the head and off balance, sometimes it feels like the floor is moving, and sometimes if I am laying in bed it is more like everything is spinning.
What I am trying to focus on is the DARE response which I picked up from the DARE series by Barry McDonagh. The DARE response for dizziness symptoms is basically this:
D: Defuse any "what if?" thoughts that come up. For me, it's normally "What if I faint?" or "What if this doesn't go away?" or "What if I get into a wreck?" if I'm driving a car. What you're supposed to do in this step is write off those worries with a strong, dismissive statement, even if it's over the top or you don't totally believe it. For instance, if you're worried about fainting, you can say "So what? I'll get a little nap in and then come to!" or just "So what? It's just my anxiety making me feel this way. I'm fine and it will pass."
A: Accept and allow the feeling to be there. Don't try to push against it, which can make the symptoms worse or bring on more or even a full blown panic attack.
R: Run towards it- this is the hardest one for me. Mr. McDonagh recommends "faking it until you make it" but you basically say, out loud if you can, "This feeling excites me! I want more of it!" because it is the exact opposite of fear. It helps tell your nervous system there is nothing to be afraid of.
E: The last step is engage deeply in something and just let the dizziness try and pass without focusing on it. This can be reading, your work, a hobby, etc. Just try to get back to life and don't let dizziness rule it.
I hope this is helpful - Mr. McDonagh has really helped me with his works and I am trying to implement the DARE response to all of my symptoms of anxiety and panic!