How do I stop feeling weird and dizzy?

September 29, 2025 •

5 min read

Approximately 15-20% of adults experience dizziness or lightheadedness each year, indicating that it is a common yet disruptive issue. If you've been wondering how do I stop feeling weird and dizzy, understanding the underlying causes and implementing targeted solutions is the first step toward finding relief and regaining stability.

Quick Summary

Address weird and dizzy feelings by identifying the cause, as remedies differ for issues like dehydration, blood pressure changes, inner ear problems, or anxiety. Immediate relief may come from lying down and hydrating, while long-term prevention involves lifestyle changes and, if necessary, medical treatment.

Key Points

Differentiate Dizziness Types: Understand if you are experiencing lightheadedness (faintness) or vertigo (spinning sensation), as the immediate remedies may differ.
Hydrate and Nourish: Dehydration and low blood sugar are common causes, so sipping water and eating a small snack can provide quick relief.
Move Carefully: Avoid sudden movements, especially when standing up, to prevent drops in blood pressure and resulting dizziness.
Practice Relaxation: Stress and anxiety can trigger dizziness by affecting your breathing. Try deep breathing exercises to calm your nervous system.
Address Underlying Causes: For recurrent issues, identify and manage triggers like specific foods, lack of sleep, or anxiety. Conditions like BPPV or Meniere's disease may require medical intervention.
Know When to See a Doctor: Persistent or severe dizziness, or symptoms accompanied by chest pain, numbness, or vision changes, warrant immediate medical attention.

Understanding the Types of Dizziness

Before you can effectively treat dizziness, it's crucial to understand what you're experiencing. Dizziness is a broad term that can describe several sensations. The most common distinctions are between lightheadedness and vertigo.

Lightheadedness vs. Vertigo

Lightheadedness: This is the sensation that you are about to faint or 'pass out'. It is often described as feeling woozy, weak, or unsteady. It does not involve the illusion of movement and often improves when you lie down. Causes frequently include dehydration, low blood sugar, and sudden drops in blood pressure.
Vertigo: This is the false sensation that you or your surroundings are spinning or moving. It is a very specific type of dizziness caused by a problem in the inner ear or the brain's balance-processing centers. It can be caused by conditions like Benign Paroxysmal Positional Vertigo (BPPV), Meniere's disease, or vestibular neuritis.

Immediate At-Home Relief for Dizziness

When a dizzy spell strikes, a few simple actions can help you manage the symptoms and prevent injury. If you feel lightheaded, sit or lie down immediately, possibly with your legs elevated, until the feeling passes. If you feel the room spinning, lie still in a quiet, dark room with your eyes closed. Other immediate tips include:

Stay Hydrated: Dehydration is a common culprit. Sip water slowly. If you've been sweating or ill, a sports drink with electrolytes can help.
Eat a Snack: Low blood sugar can cause faintness. Eating a small snack with some sugar, like a piece of fruit or a hard candy, can help stabilize your blood sugar levels.
Get Fresh Air: In cases of motion sickness, opening a window or stepping outside can provide relief.

Self-Performing the Epley Maneuver

For those who experience vertigo caused by BPPV, the Epley maneuver can be highly effective. This exercise helps move misplaced calcium crystals in the inner ear that cause the vertigo sensation. Important: Only perform this maneuver if a healthcare provider has confirmed BPPV is the cause and has guided you on the proper technique.

Here is a step-by-step guide for the home Epley maneuver for the right ear, based on the procedure from Johns Hopkins Medicine:

Start: Sit on the edge of your bed, with a pillow placed to support your shoulders and neck when you lie back.
Turn Your Head: Rotate your head 45 degrees to the right.
Lie Back: Quickly lie back, keeping your head turned. Your shoulders should be on the pillow and your head reclined. Wait 30 seconds.
Turn Your Head Left: Turn your head 90 degrees to the left (without raising it). Your head will now face 45 degrees to the left. Wait another 30 seconds.
Turn Your Body Left: Turn your head and body another 90 degrees to the left, so you are lying on your left side. Wait 30 seconds.
Sit Up: Slowly sit up on the left side. Repeat as directed by your doctor.

Long-Term Prevention and Lifestyle Adjustments

For recurring dizziness, long-term strategies are key. Many of these involve simple, yet effective, lifestyle changes that can help regulate your body's systems.

Move Slowly: Avoid sudden changes in position, especially when getting up from sitting or lying down. This gives your body time to adjust to changes in blood pressure.
Manage Stress and Anxiety: Anxiety and stress can cause physiological changes, like hyperventilation, that lead to dizziness. Techniques such as deep breathing, meditation, or therapy can help manage anxiety-related dizziness.
Reduce Caffeine, Alcohol, and Salt: These substances can affect your hydration and blood pressure, potentially exacerbating dizziness. Limiting their intake can help control symptoms, especially in conditions like Meniere's disease.
Get Adequate Sleep: Fatigue can worsen dizzy spells. Prioritizing 7-9 hours of quality sleep per night supports overall wellness.
Engage in Regular Exercise: Physical activity improves blood circulation and overall health, potentially reducing the frequency of dizziness. Balance exercises, like yoga or tai chi, can also be beneficial.

Vertigo vs. Lightheadedness Comparison


Feature	Vertigo	Lightheadedness
Sensation	You or the room is spinning.	Feeling faint, woozy, or unsteady.
Cause	Inner ear issues (e.g., BPPV, infection) or brain problem.	Dehydration, low blood pressure, low blood sugar, heat exhaustion.
Trigger	Specific head movements, changes in position.	Standing up too quickly, skipping meals, overheating.
Duration	Can last seconds to hours, depending on the cause.	Usually resolves within a few minutes after resting.
Accompanying Symptoms	Nausea, vomiting, hearing changes, ear fullness.	Faintness, weakness, clammy skin.

When to Seek Medical Attention

While many episodes of dizziness are harmless and temporary, some signs indicate a more serious underlying condition that requires immediate medical attention. According to Mayo Clinic, you should see a doctor if your dizziness is persistent or if it is accompanied by other severe symptoms.

Seek immediate medical help if dizziness is accompanied by:

Sudden, severe headache
Chest pain or rapid/irregular heartbeat
Shortness of breath
Numbness or weakness in arms, legs, or face
Vision or speech changes (blurred vision, slurred speech)
Fainting or loss of consciousness
Ongoing vomiting or convulsions
High fever or stiff neck
Hearing loss

Do not drive or operate heavy machinery while experiencing severe dizziness. An accurate diagnosis from a healthcare professional is essential for effective treatment, especially for recurring or unexplained dizziness. Your doctor can conduct tests to determine the cause and recommend a suitable treatment plan, which may include physical therapy, medication, or specialist referrals. For more detailed information on dizziness, you can refer to authoritative sources like the Mayo Clinic.

Conclusion

Feeling weird and dizzy can be a temporary annoyance or a sign of a more significant issue. By understanding the different types of dizziness and their common causes, you can take immediate action to find relief and implement lifestyle changes to prevent future episodes. From simple hydration to advanced balance exercises like the Epley maneuver, a range of solutions exists. If symptoms persist, worsen, or occur alongside more severe signs, consulting a healthcare professional is the most important step towards resolving the problem and restoring your sense of balance and well-being. Prioritizing rest, proper nutrition, and stress management are foundational to living a dizzy-free life.

Frequently Asked Questions

The fastest way to alleviate dizziness depends on the cause. If it's lightheadedness, lie down with your legs elevated and slowly sip some water. If it's vertigo, lie still in a dark, quiet room with your eyes closed. For BPPV, a healthcare professional may recommend the Epley maneuver for rapid relief.

Yes, dehydration is a very common cause. When you are dehydrated, your blood volume and blood pressure can drop, reducing blood flow to the brain and causing lightheadedness and dizziness. Rehydrating with water or electrolyte drinks often helps quickly.

Common medical conditions include inner ear disorders like Benign Paroxysmal Positional Vertigo (BPPV), Meniere's disease, and labyrinthitis. Other causes can be low blood pressure, low blood sugar, migraine, heart problems, and anxiety.

Anxiety can cause dizziness through several mechanisms. Rapid, shallow breathing (hyperventilation) during high stress can disrupt the balance of oxygen and carbon dioxide. The fight-or-flight response can also alter blood flow, contributing to dizzy feelings.

You should see a doctor if your dizziness is persistent, severe, or unexplained. Seek immediate medical help if it is accompanied by symptoms such as chest pain, severe headache, numbness, weakness, vision changes, or irregular heartbeat.

Yes. Beyond staying hydrated and resting, some natural approaches include sipping ginger tea for nausea, practicing deep breathing exercises for anxiety-related dizziness, and performing balance exercises like tai chi to improve stability.

Yes, many medications can have dizziness as a side effect, including some blood pressure medications, antidepressants, and sedatives. If you suspect a medication is the cause, consult your doctor about adjusting the dosage or finding an alternative.