Wiki Vertigo

How to deal with vertigo at work

Dealing with vertigo at work requires strategies to minimize symptoms, manage episodes, and create a supportive work environment. Since vertigo can affect balance, coordination, and concentration, making adjustments can help you stay productive and comfortable. Here are some practical tips for managing vertigo at work:

1. Informing Your Employer and Colleagues

• Communicate with Your Supervisor: If you experience frequent vertigo, it can be helpful to inform your supervisor or HR department. They can provide accommodations and support as needed, such as modifying your workspace or offering flexibility in your work schedule.
• Notify Close Colleagues: Letting a few trusted colleagues know about your condition can be beneficial, as they can assist if you experience a sudden episode. This can help you feel more secure at work and ensure that someone is aware in case you need assistance.

2. Creating a Vertigo-Friendly Workspace

• Position Your Workspace Strategically: Choose a work area where you can avoid excessive movement or bright lights, such as near windows with natural light rather than fluorescent lighting. This can help minimize triggers that might worsen symptoms.
• Adjust Your Desk Setup: Minimize the need for frequent head movements, especially if you have to reach for items or look up and down often. Arrange your monitor, phone, and essential supplies within easy reach and at eye level to prevent unnecessary neck and head movement.
• Use Ergonomic Support: Consider using a supportive chair and a footrest to maintain stability, as a comfortable posture can reduce strain and help manage symptoms. If your job involves standing, an anti-fatigue mat may help improve balance.

3. Managing Visual and Sensory Triggers

• Reduce Screen Time or Adjust Settings: Extended screen time can trigger vertigo, especially if you’re sensitive to motion or light. Reduce screen brightness, increase text size, and use blue light filters to minimize eye strain. Take short breaks to look away from the screen periodically.
• Limit Exposure to Loud Noises: For some people, loud noises can exacerbate vertigo. If possible, work in a quieter area of the office or use noise-canceling headphones to reduce auditory triggers.
• Avoid Rapid Head Movements: When turning or looking around, move your head slowly and deliberately. Avoid making quick head or eye movements, especially if you are prone to BPPV or positional vertigo.

4. Taking Breaks and Practicing Grounding Techniques

• Take Frequent Short Breaks: Frequent breaks to stretch and rest can help manage fatigue and reduce vertigo symptoms. Use these breaks to step away from your desk and do some light stretching or grounding exercises.
• Practice Focus Techniques: If you feel disoriented, try focusing on a fixed point in the distance or closing your eyes briefly (if safe). Focusing on steady points or closing your eyes can help stabilize your sense of balance during minor episodes.
• Deep Breathing and Relaxation Exercises: Stress can worsen vertigo, so incorporate relaxation techniques, such as deep breathing or mindfulness, throughout the day. These practices can help calm your nervous system and reduce dizziness intensity.

5. Stay Hydrated and Maintain a Balanced Diet

• Hydration: Dehydration can trigger vertigo symptoms, so keep a water bottle at your desk and drink regularly. Avoid excessive caffeine, which can dehydrate you and sometimes worsen vertigo symptoms.
• Small, Frequent Meals: For individuals with vestibular migraines or Ménière’s disease, low blood sugar can worsen symptoms. Eating small, frequent meals with balanced nutrients can help prevent dizziness and maintain energy levels.

6. Medication and Medical Management

• Take Medications as Prescribed: If you’re prescribed medication for vertigo, make sure to follow the recommended dosage. Some medications can cause drowsiness, so consider the timing of doses to avoid taking them right before important tasks.
• Keep Essential Medications on Hand: Have anti-nausea medication or other prescribed vertigo treatments accessible at your desk, in case you experience an episode during the day.
• Schedule Regular Medical Check-Ups: Regular check-ins with a healthcare provider can help manage your symptoms, assess treatment effectiveness, and adjust medications if needed.

7. Consider Work Modifications and Telecommuting

• Request Flexible Work Hours: If vertigo symptoms are more intense at certain times of the day, talk to your employer about adjusting your work hours. This flexibility can help you avoid peak symptoms and maintain productivity.
• Telecommuting or Hybrid Work: If your job can be performed remotely, working from home part- or full-time can reduce the need for commuting, which can be challenging during vertigo episodes. Telecommuting also allows you to rest when needed without needing to leave the office.
• Sit-Stand Desk: A sit-stand desk allows you to alternate between sitting and standing, which can help prevent fatigue and improve posture. Having the option to adjust your desk can also reduce strain and dizziness.

8. Handling Acute Vertigo Episodes at Work

• Sit or Lie Down Immediately: If you feel a vertigo episode coming on, find a place to sit or, if possible, lie down with your head slightly elevated. Staying still during an episode can help reduce dizziness and prevent falls.
• Notify a Colleague: If you experience an acute episode and are alone, notify a colleague if possible. Having someone nearby can provide support if you need assistance or help managing symptoms.
• Use Grounding and Breathing Techniques: During an episode, try slow, deep breathing to help calm your system. Some people find relief by focusing on a fixed point in the room to reorient themselves.

9. Explore Assistive Tools and Apps

• Symptom Tracking Apps: Certain mobile apps can help you log symptoms, identify triggers, and track episodes. These records can help you and your healthcare provider better manage and adjust treatment plans.
• Balance Training Apps: Some apps offer balance and vestibular exercises that you can do during breaks or at home, which may help improve symptoms over time.

10. Maintain Physical Activity and Exercise Outside of Work

• Balance Exercises: Engaging in vestibular rehabilitation exercises, like balance and gaze stabilization, can help reduce vertigo over time. Working with a physical therapist or using guided exercises at home can help you improve stability and reduce symptom intensity.
• Regular Physical Activity: Moderate, regular exercise (like walking, swimming, or yoga) can help improve circulation, reduce stress, and increase overall balance. Exercise outside of work can also promote resilience against vertigo episodes.

Managing vertigo at work involves thoughtful planning and making adjustments to your workspace, routines, and lifestyle. By working closely with healthcare providers, communicating with your employer, and employing these strategies, you can create a more comfortable and productive work environment despite vertigo challenges.

 The Vertigo And Dizziness Program™ By Christian Goodman Vertigo and Dizziness Program is a designed to help stop vertigo and dizziness once and for all. Medical practitioner don’t know the exact cure for this condition but this program will show you exactly what you need to make this painful condition a thing of the past. This program has recommended a set of simple head exercises that help cure this condition.