Your Holiday Dizziness Survival Guide: How to Stay Balanced During the Busiest Season of the Year
The holidays are supposed to be joyful — but if you deal with dizziness, motion sensitivity, or visual overload, this time of year can feel like walking through a sensory minefield. More lights, more travel, more noise, more stress… your vestibular system feels all of it.
Here’s a simple guide to help you stay steady, clear-headed, and comfortable through the season.
1. Hydration: The Most Overlooked Dizziness Trigger
Holiday schedules get busy, and most people unintentionally drink far less water — or swap it for caffeinated or alcoholic drinks. Dehydration lowers blood pressure, stiffens the neck, and reduces the brain’s ability to process motion and visual input.
Try this:
Drink a full glass of water first thing in the morning
Aim for consistent hydration throughout the day, not just at night
For every cup of coffee, drink equal water
Pair alcohol with electrolyte-rich beverages
Sometimes dizziness is your body saying, “I’m running low.”
2. Managing Visual Overload in Stores & Events
Holiday stores and gatherings are full of visual chaos: bright lights, reflective floors, fast-moving crowds, decorations, and constant visual scanning.
If you get dizzy in these environments, it’s a sign your eyes and vestibular system aren’t coordinating smoothly.
Ways to reduce visual overwhelm:
Take 10–20 second “visual resets” by looking at a blank surface
Wear a brimmed hat to soften overhead lighting
Slow down your head movements when shopping or walking
Avoid fast scanning — let your eyes lead, then gently turn your head
Take breaks outside if your eyes start to feel strained
A few small adjustments can keep symptoms from spiraling.
3. How to Still Enjoy Holiday Functions Without Crashing Later
Holiday parties can be exhausting for the vestibular system — lots of noise, layered conversations, movement, and sensory stimulation.
You don’t have to avoid events altogether, you just need a better strategy.
Before you go:
Eat a balanced meal to stabilize blood sugar
Give yourself time to transition (don’t rush from one event to another)
During events:
Take short breaks in quieter areas to reset
Sit or stand where your back is supported and your visual field is predictable
Give yourself permission to leave early — without guilt
Enjoying the holidays shouldn’t cost you days of dizziness afterward.
4. Travel Smarter to Reduce Motion Sensitivity
Whether you’re driving to see family or flying across the country, travel is tough on the vestibular system — especially when you’re already sensitive.
Helpful strategies:
Look at a stable point on the horizon to reduce visual mismatch
Sit in the front seat during car rides for the smoothest motion
Avoid scrolling on your phone while moving
Use a neck pillow to reduce cervical strain (a hidden dizziness trigger)
Break up long drives with 5–10 minute walking breaks
And if motion sickness is your biggest issue, your vestibular system may need training — not medication. That’s exactly what we treat at Rebalance.
Grab our $15 Motion Sickness Guide: It is 14 pages of helpful tools, tips, and tricks to get you on the path of traveling without motion sickness!
5. Diet: Don’t Let Blood Sugar Swings Trigger Your Symptoms
Holidays usually bring irregular eating patterns — skipping meals, longer gaps between food, and more sugar.
Many people don’t realize that low blood sugar makes dizziness, fogginess, and imbalance significantly worse.
Stabilize by:
Eating protein with every meal
Carrying snacks (like nuts or protein bars) when you’re out
Avoiding long periods of not eating
Pairing holiday sweets with real food
Your vestibular system performs better when your energy is consistent. If you struggle with Vestibular Migraines this is even more crucial. Make sure you know your food triggers and avoid as much as possible.
6. Protect Your Sleep Schedule — Your Brain Depends on It
A tired brain processes motion and visual information much less efficiently. Lack of sleep makes symptoms like motion sensitivity, fogginess, imbalance, and visual overload significantly worse.
Set yourself up for success:
Keep bedtime and wake-up times as consistent as possible
Create a wind-down routine even during busy weeks
Avoid screens in the hour before bed
Limit caffeine after early afternoon
Think of sleep as “reset time” for your vestibular system.
If You Notice More Dizziness This Holiday Season, There’s a Reason
The holiday season stresses every part of the vestibular system — visual, motion, balance, cervical, and cognitive. If symptoms flare this time of year, it’s often a sign that something deeper needs attention.
At Rebalance, we help you understand exactly why you’re dizzy and build personalized vestibular rehabilitation to correct the root cause — not just manage it.
If you want help making this the most comfortable holiday season you’ve had in years, you can book an evaluation anytime.