Practical Coping Strategies When Caring for Children and Teens on Dizzy Days

Created by the Dizzy Moms Club

Living with a vestibular disorder comes with many challenges, which can quickly come into focus when caring for a young person. Babies require constant attention, toddlers are always on the move, school-age children are keen to learn more about the world around them, and teenagers crave independence. Keeping up with these ever-changing demands is exhausting, even without feeling like the world is spinning.

This guide addresses some of the specific challenges that come up when caring for someone throughout the different stages of childhood. Whether you are a parent, grandparent, step-parent, aunt, uncle, trusted friend, or neighbor, if you live with a vestibular disorder and care for a child or teen, this guide is for you.

The guide begins with suggestions for preparing ahead of time so things can run more smoothly when symptoms flare up. You’ll then find age-specific challenges and practical coping strategies for infants, toddlers, school-age children, and teenagers.

Caring for children while living with vestibular dysfunction can be challenging, but with the right tools and strategies, it can still be rewarding.

Preparing for Dizzy Days

Strategies to Keep Things Functioning on Dizzy Days

• Use a shared calendar with other caregivers to reduce your mental load.
• Set alarms on your phone or watch for feeding times, naps, school drop-offs and pick-ups, and other important activities.
• Create a visual schedule of daily and weekly tasks, such as laundry, library days, and after-school activities, to keep everyone on track.
• Keep a visual checklist by the front door for daily essentials and backpack supplies.
• Batch cook or prepare double portions of meals to freeze for high-symptom days.
• Build your “village”—the people you know you can call on for help when you’re having a particularly difficult day.

Caregiving Toolkit Suggestions

• Create a list of activities you can do with your children on dizzy days and keep it somewhere easy to access, such as your phone.
• Prepare a box of quiet, low-stimulation toys and activities reserved for high-symptom days. Keeping these activities special also creates a sense of novelty for your child.
• High-fidelity earplugs to reduce noise sensitivity.
• Migraine or FL-41 glasses to help manage light sensitivity.
• A long-handled grabber tool for picking things up without bending over.
• A playlist of soothing sounds or guided meditations using apps such as Calm, Headspace, or Insight Timer.
• Audiobooks and storytelling apps, including library services such as Libby and BorrowBox.
• A prewritten SOS message you can quickly send when you need help.

Caring for Infants (0–18 Months)

Caring for very young children when you live with a vestibular disorder is particularly challenging. If you are a parent, you are likely contending with sleep deprivation. As a grandparent or caregiver, ever-changing nap schedules could affect the time you usually reserve for rest.

Many classes designed for babies can be especially triggering for those with vestibular sensitivities. Not to mention the movement required to care for very young children: rocking them to sleep, bending down to pick them up, or retrieving toys they love to drop on the floor.

Here are some common challenges and practical solutions you can try.

When You Cannot Safely Lift, Carry, or Walk With a Baby

• Move to the floor when possible.
• Keep changing supplies, feeding essentials, snacks, and low-stimulation toys accessible at floor level.
• Crawl if needed to avoid standing or walking when symptoms are severe.
• Create a safe, comfortable area with cushions and pillows to reduce the need to move around.
• If your home has multiple floors, create “dizzy-safe” stations on each level or in frequently used rooms. Include changing supplies, nonperishable snacks, water, and a quiet toy or book.

Feeding Your Baby

• Use a supportive floor chair, such as a beanbag or gaming chair.
• Instead of a traditional rocking chair, choose a stable, comfortable armchair.

Bending to Pick Up Your Baby or Toys

• If possible, adjust the height of your baby’s crib to reduce the amount of bending required.
• Use a long-handled grabber tool to retrieve toys or other items from the floor.
• When you need to bend down, squat while keeping your head and gaze horizontal.

Rocking or Soothing Your Baby

• Consider a device that attaches to a stroller to provide a gentle rocking motion, such as a Rockit.
• Some cribs also have built-in rocking functions that can help soothe a baby to sleep.

Reading Stories

• Read familiar stories from memory or use audiobooks.
• Many libraries provide free access to audiobooks, and meditation apps often have children’s sections with soothing bedtime stories.

Getting Outdoors

• If your symptoms allow, a stroller may provide additional stability while walking.
• Take your time and move at a manageable pace.
• Sunglasses or a wide-brimmed hat may help reduce visual overwhelm.

Managing Overstimulation From Crying

• Consider high-fidelity earplugs that lower the volume of high-pitched crying while still allowing you to hear speech.

When Symptoms Are Too Severe to Care for Your Baby Safely

Ask for help. Keep a prewritten SOS message on your phone so you can quickly contact someone you trust.

For example:

“I’m having a severe dizzy episode right now, and I don’t feel comfortable being alone with the baby. Could you please come over and help for the next few hours?”

Remember: Your presence matters most to your baby. Simply showing them love and affection is more than enough.

Caring for Toddlers and Preschoolers (1–5 Years)

Toddlers are constantly on the move, don’t always recognize dangers, and may not understand why their caregivers have physical limitations. At this stage, children also begin giving up naps, reducing the time available for caregivers to rest.

Here are some common challenges and practical strategies for managing them.

When You Cannot Safely Lift, Carry, or Walk With a Toddler

• Move to the floor and create “dizzy-safe” stations with toys, snacks, and water accessible at floor level.
• Set up these stations in the rooms where you spend the most time.
• Crawl if needed.
• Create a safe, comfortable area with cushions and pillows to reduce the need to move around.

Playing With Your Child

• Save noisy or flashing toys that may trigger symptoms for times when someone else is caring for your child.
• Be mindful of the toys you bring into your home. Ask friends and family to choose low-stimulation toys when giving gifts.
• Try low-movement games such as “doctor” or “spa,” where your toddler pretends to take care of you.
• Create a child-safe play area, such as a large playpen or enclosed space, where your child can play while you rest nearby.

Bending to Pick Up Your Child or Toys

• Offer an alternative to being picked up, such as playing with a favorite toy or reading a book together.
• Turn cleanup into a game. Set a timer and challenge your child to put toys away before time runs out.
• When you need to bend, squat while keeping your head and gaze horizontal.

Reading Stories

• Read familiar stories from memory or listen to audiobooks together.
• Explore free children’s audiobooks and bedtime stories through library and meditation apps.
• Encourage your child to describe what is happening in the story.

Getting to Preschool or Daycare

• When walking, a stroller may provide an additional point of contact with the ground for stability.
• If you cannot drive safely, ask other parents about carpooling for drop-offs and pick-ups.

When Your Child Stops Napping

• Maintain a regular “quiet time” during the part of the day when your child previously napped.
• Provide low-stimulation activities such as looking at books, coloring, or playing with building blocks.
• Use soft lighting and a calm environment to encourage rest.
• Arrange for your child to play safely while you rest nearby.

Managing Loud Sounds

• Consider high-fidelity earplugs that reduce the volume of high-pitched sounds while still allowing you to hear speech.

When Symptoms Are Too Severe to Care for Your Child Safely

Ask for help. Keep a prewritten SOS message on your phone so you can quickly reach out to someone you trust.

Remember: Toddlers are demanding, but this intense phase is temporary. You are doing a great job during a difficult time.

Caring for School-Age Children (5–12 Years)

Once children start school, a whole new set of challenges emerges. Children need to arrive at school on time, complete homework, participate in after-school activities, and attend birthday parties. At the same time, they are developing a greater desire for independence.

Here are some practical strategies to help manage these responsibilities while living with a vestibular disorder.

Communicating Your Limitations

Create a “traffic light” system to help your children and family members understand how you’re feeling and what support you need.

You can use colored magnets on the refrigerator or simple flashcards:

• Red: Severe dizzy day. You need quiet, rest, and extra cooperation.
• Yellow: You’re having symptoms but can manage some activities at a slower pace.
• Green: You’re having a relatively good, low-symptom day.

Getting to School

• When walking, encourage your child to help watch for safe places to cross the road, reducing repetitive head movements. Always make the final safety check yourself.
• If you cannot drive safely, arrange carpools with other parents for school drop-offs and pick-ups.

Preparing Snacks

• Set up snack drawers in the pantry and refrigerator with foods your children can access independently.
• Include nonperishable snacks, fruit, and drinks that are easy for them to manage.

Helping With Homework and Screen Use

• Adjust screen brightness and settings to reduce visual motion and make screens easier to tolerate.
• Consider migraine glasses or earplugs if helpful.
• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds.
• Use incentives to encourage cooperation and help children complete homework independently.

Managing After-School Activities

• Set realistic boundaries around what your family can manage, both physically and financially.
• Be honest with your children about which activities you can take them to and whether you can stay to watch.
• If attending an event, consider staying for a shorter time or finding a quieter place to observe.
• If you cannot attend, ask someone to take photos or videos that you can enjoy with your child afterward.
• Coordinate carpools or alternate transportation responsibilities with other parents.

Managing Loud Noises From Screens and Games

• Ask your child to wear headphones when playing video games or using tablets.
• Consider high-fidelity earplugs to reduce sound sensitivity.

Attending Birthday Parties

• Ask the host ahead of time whether parents are expected to stay or can drop off their children.
• If attending, consider earplugs, migraine glasses, or a hat to reduce overstimulation.
• If shopping for gifts is difficult, choose a gift card.
• Coordinate drop-offs and pick-ups with other parents, offering to help when you’re able.

Reading Together

• Encourage your child to read aloud to you.
• Listen to audiobooks together when reading is difficult.

Maintaining Connection

• Ask your child about their day.
• Spend time together playing games, listening to audiobooks or podcasts, and talking about their hopes and dreams.
• Remember that meaningful connection can happen while you’re resting in bed or relaxing together.

When Symptoms Are Too Severe to Care for Your Child Safely

• Ask for help from family members, friends, or other parents.
• Be honest with your child about having a difficult day, while reassuring them that you are taking care of yourself.

Remember: Children love to be helpful. By being honest about your limitations, you are teaching them lifelong empathy and understanding.

Caring for Teenagers (13–18 Years)

Teenagers may be better able to understand the challenges of living with a vestibular disorder, but they still have needs and expectations of you as a parent or caregiver.

Balancing your own health needs with your teenager’s growing desire for independence can be tricky. These strategies can help you navigate that balance.

Getting to School

• If you cannot drive safely, arrange carpools with other parents.
• Explore public transportation options that your teenager can use on dizzy days.

Managing Screen Use

• Adjust screen brightness and settings to reduce visual motion and make screens easier to tolerate.
• Consider migraine glasses or earplugs if helpful.
• Follow the 20-20-20 rule: Every 20 minutes, look at something 20 feet away for at least 20 seconds.

Managing After-School Activities

• Set realistic boundaries around what your family can manage, both physically and financially.
• Be honest about which activities you can provide transportation for and whether you can attend.
• If attending, consider staying for a shorter time or finding a quieter place to observe.
• If you cannot attend, ask someone to take photos or videos you can enjoy together afterward.
• Arrange carpools or alternate transportation responsibilities with other parents.

Managing Loud Noises From Screens and Games

• Encourage your teenager to wear headphones when playing video games or using other devices.
• Consider high-fidelity earplugs to reduce sound sensitivity.

Supporting Social Activities

• Work with your teenager to create backup transportation plans for days when you cannot drive safely.
• Identify family activities you can comfortably participate in and plan to enjoy them together.
• Explain that you support your teenager’s social activities, even when your vestibular symptoms mean you need to sit some out.

Maintaining Connection

• Find hobbies you both enjoy that don’t require a lot of movement or sensory stimulation, such as board games, cooperative video games, puzzles, or listening to podcasts.
• Look for small opportunities to connect. You might set aside 15 minutes after school to talk or spend time watching a show together in the evening.
• Remember that even when you need to rest in a dark room, you can still listen to your teenager and provide emotional support.

Encouraging Independence

Involving your teenager in problem-solving on dizzy days can help them develop valuable life skills.

• Invite your teenager to help find solutions to challenges that arise when your symptoms flare up.
• Assign age-appropriate household responsibilities, such as emptying the dishwasher or folding laundry.
• Use time spent doing chores together as an opportunity to talk about their day.
• Encourage skills such as using public transportation, grocery shopping, and contributing to household tasks as preparation for independent adulthood.

When Symptoms Are Too Severe to Manage Family Responsibilities

• Be honest with your teenager when severe symptoms mean plans need to change.
• Acknowledge their disappointment and remind them that you want to spend time with them, even when your body isn’t cooperating.
• Help your teenager identify trusted friends or family members they can turn to for support when you need to rest.

Remember: Teenagers rely on you for love and emotional support. You can still provide a loving presence, even with limitations.

Disclaimer and Medical Safety Note

This guide was created for educational purposes by members of the Dizzy Moms Club and is rooted entirely in shared, lived experiences. The practical tips and strategies provided are intended for peer support and general information only. They do not constitute professional medical advice, diagnosis, or treatment.

Every individual’s vestibular condition is unique. Please consult your specialist, doctor, or medical team before introducing new tools, medications, or physical adjustments to your routine.

© 2026 The Dizzy Moms Club. All rights reserved.