Anxiety and dizziness – Why does it happen?

Feeling dizzy or lightheaded can be scary, especially when it seems to come out of nowhere. Many people don’t realize that anxiety and dizziness are often interlinked. Anxiety can trigger dizzy spells, and feeling dizzy can make someone feel more anxious, creating a cycle that’s challenging to break.

This page explores the link between anxiety and dizziness, answering the question, “Can anxiety cause dizziness and blurred vision?” and highlighting some tips to manage these concerning symptoms.  [acf field=cta1]

Dizziness Can be a Symptom of Anxiety Disorders

Anxiety disorders affect how a person thinks, feels, and responds to stress [1]. Anxiety may provoke physical symptoms, with dizziness being one of the most common.  One of the main reasons for “anxiety dizziness,” also known as “anxiety vertigo,” is the change in breathing that happens when a person is anxious. Anxiety often leads to quick, shallow breathing, known as hyperventilation [2]. When someone breathes like this, they take in too much oxygen and release too much carbon dioxide, which can throw off balance in the blood, making them feel dizzy, faint, or not fully present.  Anxiety can also cause dizziness due to the fight-or-flight response [3]. When someone is stressed or anxious, their body releases adrenaline to prepare them to either fight back or flee. This response sends extra blood to the muscles and speeds up the heart rate, but it also slows blood flow to other areas like the head, causing dizziness. For some people, symptoms become intense enough to prompt a panic attack. Panic attacks bring a rush of anxiety symptoms all at once, leaving a person feeling dizzy, lightheaded, and overwhelmed. This type of dizziness may come and go depending on the day or the situation, making it stressful and unpredictable.

Dizziness Can Trigger, Cause, or Inflame Anxiety Disorders

Experiencing dizziness—especially regularly—can lead to anxiety. If someone finds themselves frequently dizzy, they may start to worry about their health and safety or what might happen if they get dizzy at the wrong time, like during work, in a crowded area, or while driving.  People who have health conditions that cause dizziness, such as inner ear issues, low blood pressure, or anemia, often feel anxious about their symptoms. They may worry about falling, fainting, or being seen as weak. These fears can make them avoid certain activities or places, which can lead to anxiety or panic over time. If a person has a vestibular disorder—a condition affecting the balance system of the inner ear—they may regularly feel off-balance or dizzy. Experiencing these feelings frequently can lead to ongoing anxiety, as they may fear the next dizzy spell and avoid places where it might happen. The worry can also make them more aware of small sensations, which might worsen their dizziness. This can create a cycle where dizziness and anxiety feed off each other.  When anxiety and dizziness are interconnected, physical and mental health support can help initiate recovery. Medical treatments help manage the physical causes of dizziness. Working with a therapist can help address accompanying anxiety by teaching healthy coping skills. When anxiety and dizziness are connected, addressing both physical and mental health is essential for recovery. Medical treatments can target the physical causes of dizziness, while therapy focuses on managing anxiety through the development of healthy coping strategies.

Anxiety and Dizziness Can be Experienced at the Same Time for Completely Different Reasons

Sometimes, anxiety and dizziness happen at the same time without being directly connected. Someone may feel anxious for one reason and dizzy for another. A person could feel uneasy about an upcoming event, while at the same time dealing with a separate health issue like an ear infection that causes dizziness. Even though the symptoms are unrelated, experiencing both issues simultaneously can be confusing and intensify each symptom.  This situation can be hard to understand, especially if it happens often. Anyone experiencing anxiety and dizziness simultaneously should consult a healthcare provider. They can help identify whether there is a medical reason for dizziness or if it might be linked to anxiety. Getting clarity on the underpinning cause can be reassuring and may reduce some of the stress and worry around these symptoms. This can also help people get appropriate treatment for anxiety, lightheadedness, or both. [acf field=cta2]

How do I Stop Dizziness from Anxiety?

When anxiety causes dizziness, it can feel overwhelming and uncontrollable. That said, several strategies can help calm dizziness and anxiety. These techniques focus on managing the body’s response and calming the mind, helping break the disruptive cycle of anxiety and dizziness. Some common techniques include:

1. Practice deep breathing: When someone is anxious, they might notice that their breathing becomes fast and shallow. This kind of breathing can cause dizziness, so learning to breathe deeply can be helpful. Deep breathing helps regulate oxygen and carbon dioxide levels in the blood, easing feelings of dizziness [4]. Breathe in deeply through the nose for 4 seconds, hold the breath for 2 seconds, and then slowly breathe out through the mouth for 4 seconds.
2. Use grounding techniques: Grounding exercises can help bring you back to the present and distract you from the spinning or lightheaded sensation. One simple grounding technique is the “5-4-3-2-1 method.” Look around and identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps calm the mind and re-center attention, reducing anxiety and calming dizziness.
3. Stay hydrated: Dehydration can inflame dizziness, especially when combined with anxiety. Drinking water throughout the day keeps the body hydrated, supporting overall brain function and reducing dizziness.
4. Avoid stimulants: Caffeine, sugar, and alcohol can all worsen anxiety and may increase dizziness. Replace the substances with water, herbal teas, or non-caffeinated drinks to steady the heart and minimize anxiety.
5. Try muscle relaxation exercises: When someone is anxious, tension remains in the muscle, leading to headaches, stiff necks, and sometimes dizziness. PMR (progressive muscle relaxation) is a technique that involves tensing and then relaxing different muscle groups in the body. Start by tensing the muscles in the toes, hold for a few seconds, then release. Move up to the legs, stomach, shoulders, and neck. This exercise helps the muscles relax and focuses the mind on each body part, reducing anxiety.
6. Get moving: Light exercise like walking can improve blood flow and release endorphins— hormones that naturally improve mood. Regular physical activity can also help reduce anxiety over time. Start slowly with small movements, such as gentle stretching, and increase the intensity as confidence grows.
7. Focus on sleep: Lack of sleep can make a person tired, unfocused, and more prone to dizziness. Sleep experts recommend 7 to 9 hours of sleep each night and following a regular sleep routine. Going to bed and waking up at the same time each day signals to the body when it’s time to rest, improving overall health and reducing anxiety.
8. Challenge negative thoughts: Anxiety and dizziness may become a cycle due to fearful thoughts. Recognizing when the mind is racing and challenging negative thoughts can help someone establish whether there is evidence for their fears or if it’s their anxiety talking.
9. Take breaks during high-stress situations: Stepping away from a stressful situation for a few minutes can reduce stress and give the body a chance to reset.
10. Seek support from a therapist: If anxiety and dizziness feel overwhelming or hard to manage, speaking with a therapist can be helpful. Therapies like CBT (cognitive behavioral therapy) teach strategies to manage anxiety symptoms, including dizziness. Working with a mental health professional can provide you with tools to cope with anxiety and improve your quality of life.

By combining and personalizing these strategies, you can reduce dizziness triggered by anxiety and feel more in control.

FAQs | Anxiety and Dizziness 

What does anxiety dizziness feel like?

Anxiety dizziness may be similar to lightheadedness, unsteadiness, or spinning as if the world around you is tilting or moving. This sensation is commonly linked to hyperventilation or the fight-or-flight response, where the body’s physiological changes (like blood pressure and heartrate) can disrupt balance and cause disorientation.

What are the symptoms of psychological dizziness?

Psychological dizziness, often tied to anxiety, can present as feelings of faintness, a floating sensation, or an inability to focus. Other symptoms may include shortness of breath, rapid heartbeat, sweating, and a sense of detachment, which can worsen the dizzy spell.

How many days does anxiety dizziness last?

The duration of anxiety-induced dizziness varies, lasting anywhere from a few minutes to several days. It typically resolves as anxiety and stress decrease, but managing triggers and practicing relaxation techniques can help shorten its duration or prevent the symptoms altogether. 

Can anxiety make your head feel weird?

Yes, anxiety can cause sensations like tightness or pressure behind the eyes and a feeling of heaviness in the head. These symptoms are often due to muscle tension, hyperventilation, or heightened awareness of physical sensations caused by anxiety. [acf field=cta3]

Get Compassionate Mental Health Support at Connections 

If you have been dealing with mental health issues like anxiety, reach out to Connections for intentional and effective help.  While mental health conditions like anxiety can be disruptive, especially when accompanied by physical symptoms like dizziness, they are also treatable. When you choose inpatient treatment at our cozy center in Orange County, CA, you can focus on recovery without distractions.  All treatment plans are personalized to provide a firm foundation for ongoing recovery. You will learn healthy coping skills and discover how to remain calm in the face of anxiety or dizziness. You can access therapies such as:

• 24/7 supervision
• Individualized care
• Medication management
• Comfortable and safe accommodations
• Cognitive behavioral therapy
• Dialectical behavioral therapy
• Motivational interviewing

We also treat a wide range of mental health conditions, including:

• Anxiety
• Depression
• OCD
• Mood disorders
• Eating disorders
• Suicidal ideation

If you’re suffering from anxiety and dizziness, take action and reach out for help. Begin your recovery right away by calling 844-759-0999. Sources [1] https://www.nimh.nih.gov/health/topics/anxiety-disorders  [2] https://www.hopkinsmedicine.org/health/conditions-and-diseases/hyperventilation  [3] https://www.psychologytools.com/resource/fight-or-flight-response [4] https://www.ncbi.nlm.nih.gov/books/NBK482414/