Why Anxiety Causes Dizziness

 

For those sensitized to anxiety, dizziness can become a frequent and unsettling symptom. It’s not uncommon for people to develop a fear of dizziness itself, misinterpreting what it means or worrying it’s a sign of something more serious. This fear often creates a vicious cycle: the more we fixate on dizziness, the more anxious we become, which only worsens the sensation.

 

Understanding Anxiety-Induced Dizziness

 

Some common experiences of dizziness linked to anxiety include:

​

• Hyper-awareness: Constantly monitoring for feelings of lightheadedness or unsteadiness.

• Physical triggers: Feeling dizzy when standing up quickly, exerting yourself (like walking upstairs), or after hyperventilating.

• Breathing patterns: Anxiety often leads to over-breathing or shallow breathing, disrupting the balance between oxygen and carbon dioxide in the body. This imbalance contributes to dizziness and feelings of “air hunger.”

• Hunger and dehydration: Anxiety can suppress appetite, leading people to forget to eat, or they may avoid eating altogether. Similarly, dehydration is common because anxiety increases the body’s fluid usage and expulsion. These factors, combined with heightened stress, can amplify feelings of dizziness.

 

While it’s essential to rule out medical causes with your doctor, many cases of dizziness are directly tied to anxiety.

 

The Science Behind Dizziness and Anxiety

 

When we’re anxious, the body’s fight-or-flight response kicks in, preparing us to face or flee from a perceived threat. This response causes changes in blood flow and pressure:

​

• Blood is redistributed to essential muscles, which can leave us feeling lightheaded.

• Breathing becomes quicker and shallower, leading to a carbon dioxide imbalance, further increasing dizziness.

• Dehydration and low blood sugar from missed meals can worsen the effects, making dizziness more pronounced.

 

These physiological changes are entirely normal but can feel alarming, especially when we’re already sensitized to anxiety symptoms.

 

The Self-Perpetuating Cycle of Dizziness

 

Dizziness is often a self-perpetuating anxiety symptom. The more we worry about feeling dizzy, the more likely we are to experience it. This heightened focus creates a hyper-aware threat response, making us the first to notice even subtle changes in our balance or movements—things we might have ignored before. This over-attention to physical sensations reinforces the cycle, fueling both the dizziness and the anxiety around it.

 

Common Anxious Thoughts Associated with Dizziness

 

Dizziness can be frightening, particularly when coupled with anxious thoughts that magnify the fear. Some of the most common thoughts include:

​

• What if I fall over?

• What if I collapse?

• What if this is a heart attack?

• What if I embarrass myself because of this dizziness and pass out?

 

These thoughts are not only distressing but can also increase anxiety, making the dizziness feel more intense. As a therapist, I’ve encountered these fears frequently, and I’ve experienced them myself.

 

The Fear of Dizziness

 

One of the most challenging aspects of anxiety-related dizziness is how we respond to it. Fearful behaviors can reinforce the brain’s perception of dizziness as a threat. Common responses include:

​

• Monitoring: Constantly checking for dizziness or lightheadedness.

• Avoidance: Steering clear of activities that might provoke dizziness, such as exercise or busy environments.

• Fixation: Obsessing over the sensation, searching for ways to make it stop, or catastrophizing about what it might mean.

 

Breaking the Cycle

 

Through therapeutic approaches like Cognitive Behavioral Therapy (CBT) and exposure therapy, it’s possible to retrain your brain to see dizziness as harmless. Here’s how:

​

• Psychoeducation: Understanding the mechanics of anxiety-induced dizziness helps to demystify the experience. Knowing that it’s not dangerous can reduce the fear associated with it.

• Gradual exposure: Practicing activities that might cause dizziness, such as light exercise or deep breathing, teaches the brain that these sensations aren’t a threat.

• Acceptance: Rather than fighting the dizziness, allow it to be present. This reduces the anxiety-driven behaviors that keep the cycle going.

 

A Personal Perspective

 

I used to obsess over my dizziness, avoiding situations that might trigger it and constantly trying to stop it. It wasn’t until I learned to face the dizziness, move through it, and teach my brain that it wasn’t dangerous that I found relief. Clients I’ve worked with often report similar successes—feeling empowered to do things even while dizzy, ultimately rewiring their responses to the symptom.

 

If you’re experiencing dizziness, remember to consult with your doctor first to rule out any underlying medical causes. But if it’s anxiety-related, know that with the right understanding and tools, you can break free from the fear and regain control.