The holidays can be both an enjoyable and stressful time for those with vestibular disorders and dizziness. Whether you are traveling, attending social/family events, or indulging in yummy meals, we have some tips and recommendations to ease your stress and allow you to enjoy this special time of year!
Getting ready
Think through all the things that could go wrong. How can you prepare? What supplies do you need to address potential problems? Make a plan for various scenarios. How do you get back to safety and comfort? How do you recover? How do you manage stress?
Check out this activity planner by Glenn Schweitzer at Mind Over Meniere’s.
Travel Tips
- If travel is difficult for you, consider visiting local friends or family rather than taking an extended/longer trip.
- When staying at a high-rise hotel, ask for a room on a lower level to avoid long elevator rides.
- When traveling by car or train, consider more frequent stops to get out of the car and walk.
- Avoid reading or working on your digital device.
- If traveling by car, sit in the front seat, if possible.
- On a train, choose a seat facing forward.
- When traveling by boat, spend time on the deck focusing on the horizon.
- See this article for more travel tips.
Attending social/family functions
- Arrive early and consider leaving early. There may be fewer people and therefore less noise early in the evening. It may also be easier to find a place to sit.
- You don’t have to attend the whole event. Find out what the schedule is and plan to attend those things that are easier for you (e.g., the meal, but not the dancing with flashing lights).
- Establish an “exit plan” in advance with a person that is accompanying you or someone who can come and pick you up.
- Talk with the host/hostess in advance to let them know that you might need to leave early or find a quiet place to lie down.
- Take short breaks by finding a quiet room. If there is no empty room available, try escaping to the bathroom for a few minutes.
- In a larger venue such as a restaurant or hotel, try to avoid sitting near ceiling fans, speakers, doors to the noisy kitchen, etc.
- If attending an event in a public place, do a trial run. Drive to the event venue and check out the layout, lighting, etc. Use this information to plan or decide if it would be too much for you to handle.
The Meal
- Sit at the head of the table or in a corner so you can see your environment. Avoid turning your head back and forth while conversing.
- Consider bringing your own food if you have special dietary requirements or contact the host to ask about the menu. They may be willing to use less salt, for example.
- Eat before you go so you are not as dependent on the food at the event.
- Eat small amounts frequently. Limit how much you put on your plate at one time. You can always go back for seconds later.
- Eat and drink slowly.
- Consider bringing ginger or peppermint tea or gummies in case you feel nauseous.
- Drink plenty of water
- Limit or avoid alcoholic beverages (bring your own non-alcoholic beverage).
- See VeDA’s dietary considerations article for more tips.
- Remember, the point of the party isn’t the food, it’s the people.
Other General Tips
- Don’t overdo it. If you have a busy day planned, consider having a rest day before and after.
- Identify your triggers so you can plan to avoid or accommodate them.
- Do a trial run. Drive to where you are going and check out the seating arrangements, lighting, etc. This will also give you the confidence that you know what to expect, which reduces anxiety.
- Make a list of what has/hasn’t worked for you at past events to inform your planning.
- Get a good night’s sleep and consider taking a nap, if needed.
- For holiday decorations: choose solid-colored lights as opposed to blinking or rapid color changing ones.
- Consider your environment and be safe.
- Will you be traveling in locations with snow and ice? Consider putting traction devices on your shoes and using trekking poles meant for the snow. Take small, coordinated steps to keep your feet under you. Ask for help from a family member or friend.
- Consider tripping hazards – throw rugs, extension cords, etc. You may have fall-proofed your home, but be on the lookout for these hazards if you are visiting someone else’s house.
- Be ready with a flashlight key chain or the flashlight on your phone in the event you must navigate a dark environment.
- Remember, self-care is not selfish. When you take care of yourself it benefits your loved ones as well.
- It’s OK to say no, even at the last minute. If you’re having a bad day, communicate that with your family. Is it worth it to you to go anyway? Don’t take a risk for other people’s benefit.
- Despite all your planning, you may still find that some of your symptoms are triggered. If the event is important to you, decide in advance that it’s worth the trouble.