What Should I Do Immediately When a Vertigo Attack Strikes? My Story of Finding Stillness in the Spin

 What Should I Do Immediately When a Vertigo Attack Strikes? My Story of Finding Stillness in the Spin

When the world starts spinning out of control, and you can’t tell where the floor ends and the ceiling begins, that terrifying moment is what we call vertigo . I’ll never forget the first time it happened to me. I woke up one morning, turned my head, and suddenly the room seemed to swirl like a carousel. My heart raced, and I clutched my bed for balance. I thought something was seriously wrong — maybe a stroke, maybe worse. That moment became the start of my journey to truly understanding what to do immediately when a vertigo attack strikes.

The first step was staying calm, though that’s easier said than done when everything feels unstable. I learned that panic only worsens vertigo symptoms. My doctor later told me that stress and anxiety can intensify dizziness, so breathing slowly and deeply was my first lifesaver. I took a few deep breaths, focused on something still, and reminded myself that vertigo, while frightening, is usually not life-threatening . 

Before learning what to do when a vertigo attack strikes, I needed to know why it happens. Vertigo is often caused by inner ear problems, such as Benign Paroxysmal Positional Vertigo (BPPV), vestibular neuritis, or Meniere’s disease. In my case, the culprit was BPPV — tiny calcium crystals in my inner ear that had moved out of place, sending my brain confusing signals about my balance. Knowing this helped me stop fearing the unknown. Knowledge really is power when you’re dizzy with fear.

Step 1: Stop Moving and Find a Safe Spot

When a vertigo attack strikes, the first thing you should do is stop whatever you’re doing immediately. Sit or lie down somewhere safe. I once tried to walk during an episode — bad idea. The room spun harder, and I nearly fell. Now, whenever I feel it coming, I lie flat on my back, keeping my head still and eyes open. This helps my brain recalibrate. If you’re standing, sit down slowly, and if you’re driving — pull over at once. Safety first, always. 

Step 2: Focus Your Eyes and Breathe Deeply

During my second episode, I discovered that focusing on a single still object (like a corner of the room or a stationary object) helped calm my spinning vision. At the same time, I practised deep breathing — slow inhale through the nose, long exhale through the mouth. It’s incredible how something as simple as breathing can steady your world. Vertigo feeds off chaos, and your breath restores order. 

Step 3: Stay Hydrated and Check Your Blood Pressure

Later, I learned from my doctor that dehydration and low blood pressure can trigger vertigo attacks. Now, I always keep a glass of water nearby, especially in the morning. I also check my blood pressure levels when I feel dizzy. Sometimes, a quick sip of water or an electrolyte drink helps. A healthy lifestyle — with proper hydration, balanced diet, and rest — became part of my healing.

Step 4: Try the Epley Manoeuvre (If It’s BPPV)

When my ENT diagnosed BPPV, he taught me the Epley manoeuvre — a series of head movements that help reposition those displaced crystals in the ear. I was sceptical, but it worked wonders. You can try this at home if your doctor approves. Gently turning your head in specific directions can stop vertigo within minutes. If done right, it’s like pressing a reset button for your balance system. 

Step 5: Avoid Sudden Movements and Bright Screens

One of the worst mistakes I made early on was trying to push through the dizziness — scrolling on my phone or turning my head too fast. Big mistake. When a vertigo attack strikes, your body is asking for stillness. Avoid bright screens, sudden movements, and loud noises. Close your eyes if needed, dim the lights, and rest. It’s okay to pause — your body is recalibrating. 

Step 6: Seek Medical Help If It Persists

While most vertigo episodes fade, sometimes they signal deeper issues like inner ear infections, migraines, or even neurological problems. I once had a week-long episode that wouldn’t stop — that’s when I finally saw an ENT specialist. They ran a few tests, confirmed the cause, and prescribed vestibular therapy exercises. If your vertigo is frequent, accompanied by hearing loss, headaches, or slurred speech — seek immediate medical help. 

Step 7: Long-Term Prevention and Self-Care

Now, I live by a few golden rules:

• I avoid sudden head movements.

• I sleep with my head slightly elevated.

• I eat balanced meals to maintain blood sugar levels.

• I do regular vestibular exercises recommended by my physiotherapist.

Over time, my vertigo attacks became rare and mild. What used to terrify me became something I could handle calmly and confidently. 

You’re not alone. Vertigo may feel like losing control, but within that chaos lies an opportunity to reconnect with your inner stillness. Every breath, every pause, every mindful act helps your body find balance again. Healing takes time, but it always begins with awareness.

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So the next time your world starts spinning, breathe. Sit still. Trust that it will pass. Because it always does — and each time, you’ll come out a little stronger, a little wiser, and a lot calmer.