Managing Gatherings With a Vestibular Disorder
As you’re starting to feel more like yourself again, you may be thinking: how do I get back to being social again with a vestibular disorder?
It’s incredibly common to worry about how to manage seeing friends and family while still trying to feel your very best. This could include going to a party, seeing a family member graduate, or even attending a special celebration with friends. The people I work with often tell me they aren't sure what they should be doing to help themselves feel the best they can while out at these types of events.
To be completely honest, one of the most difficult things is that there will be things that are out of your control in any social situation you find yourself in. There is no way to know what will happen on that day, in that moment. So before getting back into your social circle you will need to be comfortable with the idea that even though you have planned as much as you can there will be things that come up that are out of your hands.
Here are some of the things I know you’ll want to consider when getting back to gatherings with a vestibular disorder:
Consider noise levels
One of my big go-to recommendations is to consider the environment or noise levels at an activity that you're planning to attend. For your first gathering, it might not be the best thing to go to a busy, very popular restaurant during the dinner rush or a busy music festival. As much as this atmosphere may have been really enjoyable for you in the past, there is a big chance that something like this may feel like too much.
Here are a few suggestions to help you with planning the environment for your get-together:
Opt for smaller restaurants where the atmosphere is a little more intimate
Plan for an earlier-than-usual dinner reservation or even consider a later lunch so you're missing the rush that happens around typical meal times
Check out a smaller music venue and wear acoustic earplugs to help filter out some of the noise
Get together with friends and family in someone’s home
Consider the lighting in the room
Pre-planning for the visual environment can be a little more tricky. Typically this has to be adapted for in the moment. A few things to consider when you arrive:
Is there a really bright window and you’ve been experiencing light sensitivity?
Is there a lot of movement happening in the background and you’ve been experiencing motion sensitivity? (think about windows, areas with TV screens, or spaces where you see things/people moving)
Is there really dim lighting and you’ve been struggling with feeling comfortable in darker environments?
The visual environment and lighting can really impact how you're feeling during an event. Taking measures to place yourself where you will feel your most comfortable can make a huge difference in how well you feel. Consider reaching out to the restaurant or event space, or look for recently posted photos of what the space looks like and what the lighting may be like so that you can try to have a plan in place.
Consider where you are sitting or standing
Many people that I work with tell me where they sit or stand can make a huge difference in how well they feel during and after their event. Here are a few strategies to use in the short term until you’re feeling more comfortable.
Have you been struggling with turning your head from side to side? If it’s possible, set yourself up at one end of the table (especially if it's a really long rectangular table) or to one side of a group of people. The goal with this is to minimize how much you have to move your eyes and head around while being involved in the conversation. If you're in the middle of a rectangular table or room and you're having to look to each side, it’s common for this to bring on more symptoms.
Have you been struggling with having to turn your head in a certain direction? If you know moving the head and/or eyes to one side is bothersome, try to set yourself up where you are able to minimize that motion. This may mean sitting at the end of a long table, sitting so that you can either look ahead or look to the side that feels more comfortable for you.
Pick your outfit with symptoms in mind
Choosing what to wear to your event can be a struggle, even on a good day. I recommend considering all the things that will help you feel your best, including the functionality of your outfit and your comfort levels. Here are a few things that will help you get started with planning your outfit:
Whenever possible wear layers to help you with temperature regulation. Being able to add or remove layers, can be really helpful if you’ve been sensitive to temperature changes, have been getting hot flushes or get chilled easily.
Consider the cut or style of what you’re wearing. Have you been getting neck pain and your neck is more sensitive to cold? Wear a high-collared shirt or bring a scarf that you can wrap around the neck to help keep it warm and comfortable.
Wear clothing with some stretch/compression to it, wear a compressive layer under your outfit, or bring a bag you can place in your lap if you feel you need something to help ground you.
Wear supportive and stable shoes to make it easier for you to feel steady on your feet. I know this can be challenging in a dressier setting, but having sensible shoes on will help you feel that much better and enjoy the event that much more.
Bring your symptom emergency kit
I get it. We all feel embarrassed when we’re at a social event and we have to reach for medication. We don’t want to draw attention to ourselves or have to talk about what has been going on. This feeling is completely justified, you’ve spent a lot of time focused on getting better.
Hear me out on this one: having your symptom emergency kit nearby is going to make you feel better. It will take away the stress of worrying about whether or not you're going to have what you need to help yourself better. And to be completely honest, it’s going to save you from having a rough time or not enjoying yourself.
Your symptom kit only needs to include what you think you may need during the event. Keep it small so it’s easily slipped into a pocket (or two) or into the bag you’ve brought with you. Your kit could include things like:
motion sickness bands
a small baggie with a cotton ball with peppermint oil on it for nausea
peppermint or ginger candies for nausea
ginger or regular Gravol for nausea management
digestive supplements or other dietary aids that you take if you're not feeling great
medication for neck pain, headache or migraine
This isn’t meant to be an exhaustive list, but is a starting point as you start to plan how to get ready for social activities. I hope this article has provided you with some suggestions and points to consider when getting back to social activities again after a vestibular disorder. Reach out to a vestibular therapist near you if you need further help.
Seeing a healthcare practitioner (like a physiotherapist) for an assessment and treatment can greatly improve how you are feeling. While the information above can help you start to feel better, it is not meant to replace specific medical advice.
If you live in Ontario and have questions about vestibular physiotherapy treatment, feel free to reach me here. You can also learn more about vestibular physiotherapy or read more about me.
Last updated: August 26, 2023
