Dealing with Dizziness and Nausea: 7 Grounding Techniques That Actually Work

 

Dizziness and nausea often arrive together like an unwelcome duo. Whether it’s from dysautonomia, migraines, medications, inner ear issues, or blood sugar crashes, these symptoms can hit hard—and fast—leaving you unsteady, queasy, and anxious.

This guide offers practical symptom relief strategies that help when dizziness and nausea strike. While these techniques aren’t a substitute for diagnosis or treatment, they’ve been used by patients with chronic illness, vestibular disorders, and postural orthostatic tachycardia syndrome (POTS) to regain control when the room starts spinning.

I’ve experienced this more times than I can count. For me, it’s often triggered by standing too fast or even a sudden change in temperature. My vision narrows, my balance shifts, and if I’m not careful, I’m on the floor. What makes it worse? Nausea flooding in with no warning. That’s when I reach for one of the following techniques.

1. Grab the Coldest Thing You Can Reach

This sounds odd, but it works. Grab an ice pack, frozen water bottle, or even a cold can of soda and press it against your neck, chest, or under your wrists.

Why it helps: Cold stimulation activates the vagus nerve and can regulate blood pressure or shock-like symptoms. It’s also a sensory anchor—reminding your brain that you are here, and you are okay. For me, a cold can against the sternum has stopped a full-on spiral more than once.

2. Find a Wall—and Press Against It

Stand or sit with your back flat against a wall, hands braced at either side. If standing feels impossible, try sitting on the floor with your back against something sturdy.

Why it helps: Dizziness disrupts your sense of orientation. Pressing against a wall gives your brain and body a clear cue of what is “upright.” This grounding technique is commonly used in vestibular rehabilitation therapy to reorient balance and calm the nervous system.

3. Focus on One Fixed Point

Pick a still spot on the wall or floor and gently rest your gaze there. Avoid moving objects, scrolling screens, or busy patterns.

Why it helps: Your visual and vestibular systems need to sync. When they don’t, sensory conflict increases nausea and vertigo. Focal anchoring is a technique widely used for vertigo, especially during positional dizziness episodes.

4. Sip Salted Water or Electrolytes

If dehydration, low blood volume, or dysautonomia is in play, fluids matter. A pinch of salt in water or a product like Sugar-Free Liquid I.V. can help stabilize your system.

Why it helps: Electrolytes aid in fluid retention and balance, especially for people managing POTS, adrenal insufficiency, or heat intolerance. Keep hydration close at hand—walking to the kitchen mid-dizzy spell isn’t always realistic.

5. Get Low, Breathe Slow

When symptoms escalate, lie down with knees bent or propped up. Close your eyes. Focus on slow, measured exhales—longer out than in.

Why it helps: Supine positioning increases cerebral perfusion (blood flow to the brain), which can reduce presyncope symptoms. Controlled breathing activates the parasympathetic system, easing panic and regulating vagal tone.

6. Calm the Stomach: Targeted Nausea Relief

Nausea doesn’t just “go away” with willpower—it needs support. These tools are low-effort, high-return:

• Ginger chews or peppermint tea: Both have mild antiemetic properties. Tummy Drops candies are portable and infused with real ginger.

• Acupressure bands (Sea-Bands): Target the P6 point—often used in clinical settings for motion sickness relief.

• Cool compress on the back of the neck: Helps regulate temperature and pressure-based nausea.

• Scent cues: Try lemon or peppermint oil—aromatherapy can shift sensory input away from nausea triggers.

• Stillness: Head motion worsens nausea. Stay reclined and minimize neck turning when possible.

7. Create a “Dizzy + Nausea” Kit

Preparedness is key. When symptoms hit, you shouldn’t have to think—you should just be able to reach.

What to include:

• Cold pack or gel wrap

• Electrolyte packets or salted crackers

• Ginger chews or peppermint oil

• Motion band or pressure bracelet

• Something grounding (textured stone, soft object)

Why it helps: Planning ahead helps reduce anxiety, shorten flare time, and avoid escalation. For many chronic illness patients, having this kit nearby improves both physical outcomes and emotional confidence.

Talk to Your Doctor if This Happens Often

If you’re experiencing dizziness and nausea regularly—especially if it’s interfering with your ability to function—it’s important to bring it up with your healthcare provider. These symptoms could be signs of a chronic condition that needs formal diagnosis and treatment. You deserve real answers, and you shouldn’t have to navigate this alone.

Other Sensory Anchors to Consider

Sometimes the trick to managing dizziness and nausea is finding a simple way to reestablish body awareness. For me, textured or weighted items often help regulate that foggy, floating feeling. I use a Bearaby weighted blanket with a soft, knitted texture—it’s heavy enough to ground me but breathable enough not to overwhelm, and a soft but nubby-textured fidget ring in my pocket when I’m on the go.

You could also experiment with hot/cold contrast techniques—alternating between a warm mug of tea and a cool compress. Or keep a lightly scented balm on your nightstand so you have a reliable olfactory cue to reset your nervous system when disorientation hits.

These tools aren’t glamorous—but they work. And the more you personalize them to your sensory preferences, the more likely they are to pull you out of the spiral before it fully takes hold.

Final Thoughts

Dealing with dizziness and nausea doesn’t mean you’re fragile or dramatic. It means your body is asking for regulation and support. The more you listen to it—and respond with tools instead of shame—the more power you reclaim.

Start with one of these tools. Track what works. Modify what doesn’t. You are not at the mercy of your symptoms. You are building fluency in your own body.

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