Coping Strategies for Vestibular Problems
I hope you were all able to attend Life Rebalanced Live, VeDA’s annual virtual conference (if not, you can still purchase the recordings). It was fantastic, as always, so full of relevant topics and knowledgeable speakers.
While the content is geared toward vestibular patients, as a clinician, I took away many valuable tips about coping mechanisms for those with vestibular symptoms, which I thought I’d share with those unable to attend (or if you didn’t have a note pad handy!).
These coping mechanisms can be used during the acute phase of a vestibular disorder or during the chronic phase when your symptoms are acting up. Ultimately, the goal is to wean off the compensations and return to normal life as far as possible.
Working on the Computer
Screentime can be difficult for people with visual sensitivity. Here are some quick tips to manage this.
- Start by reducing screen brightness.
- When scrolling, look away from the screen. Look back once the screen is not moving.
- Take frequent breaks. The 20/20/20 technique is to take a 20 second break every 20 minutes and look off in the distance, aiming the eyes about 20 feet away. Sometimes even 20 minutes is too long to stare at a screen. Initially you may need to start with breaks every 5-10 minutes. Be sure and set a timer to remember to take a break. Side benefit: Research shows that taking frequent breaks improves memory. Students studying for three hours with a one-minute break every 20 minutes were shown to remember more than students who studied for three hours straight!
- Avoid “dry eye”. Blinking is how we normally keep our eyes hydrated. Typically, people blink about 15 times a minute. However, while looking at screens, we often only blink 3 times a minute, allowing the eyes to dry out. You can test this out by filming yourself while working on a computer. Eye drops can be very helpful. A warm, damp cloth over the eyes for 10-15 minutes can also be soothing.
See VeDA’s article on mitigating triggers from digital devices.
Busy Visual Environments
Many people find busy visual environments, such as a restaurant or a party, difficult to navigate. Sound familiar? Read on!
- Sit near a wall or even facing a wall. This means less visual information for the brain to process
- Focus on one person at a time. This makes it easier to concentrate and has the added benefit of making you appear more confident due to the direct eye contact.
- Sit at the head or the foot of the table so that you don’t need to move your head back and forth as much when different people speak.
- Take breaks. If needed, fake a phone call. This allows you to leave the room and go someplace quiet for a few minutes. These days everyone does it!
- If the lighting is unpleasant or annoying, try wearing a hat with a brim to block some of the light out.
See VeDA’s articles on “Supermarket Syndrome” and Tips for Dining Out.
Travel
Does movement make you feel better or worse? There are many different types of movement, and each has their own set of tips.
Car:
- Many people feel better when they are in the driver’s seat, as this helps the brain anticipate movement.
- For people with Mal de Debarquement (MdDS), movement may reduce your feelings of rocking or swaying – bonus!
Airplane:
- Chew gum or sip water to help keep your ears clear, especially during take-off and landing.
- Do not read or use the phone while on a flight. Entertain yourself by listening to a podcast or soothing music. (Download the music to your phone prior to the flight.)
- Always travel with a “Rescue Kit”. This includes medication for an acute flareup, ear plugs, and an eye mask. Have soothing music downloaded on your phone or download auditory instructions for relaxation or breathing exercises to help you de-stress.
See VeDA’s article on Travel Strategies.
Glasses
Not all glasses are made equal. Some may help, while others can be troublesome.
- Avoid progressive lenses! Use standard bifocals with a visible line or two pairs of glasses, one for near vision and one for far vision. The visible line across the bifocal lens tells your brain where to look through the lens, especially when going up or down stairs or curbs.
- Tinted glasses are helpful for many people. This can mean a darker lens for bright or florescent lighting or colored lenses. Experiment or consult an eye doctor to find what works for you.
See VeDA’s articles on Vision Challenges with Vestibular Disorders and Best Migraine Glasses for Dizziness & Vertigo
Best wishes to everyone out there struggling with vestibular issues!
By Camille Tingle, PT, DPT, vestibular therapist and author of “Dizziness and Vertigo, Causes and Treatments”