Traveling with Dizziness: Tips and Strategies for a Comfortable Journey

By Cheryl Wylie, MSc (PT)

Traveling is one of life’s greatest joys, but for those experiencing dizziness or vestibular disorders, it can also be a source of anxiety. Whether you're embarking on a long-awaited vacation or a necessary business trip, dizziness shouldn't keep you grounded. With the right strategies and preparation, you can manage your symptoms and enjoy your journey. Here are some practical tips and management strategies for managing dizziness while travelling, specifically curated for those dealing with vestibular issues.

Understanding your Symptoms and Vestibular Disorder

Having a vestibular disorder does not mean you won’t be able to travel, however some vestibular conditions are more impacted with travel than others and different symptoms may occur.

Pressure Changes

Our inner ear is where we regulate pressure. As we change elevation, the ear “pops” in order to change the pressure and volume of air in the middle ear, between the eustachian tube and the ear drum. The goal is to allow air to flow through your eustachian tube so that the pressure in the middle ear matches the pressure outside of your body. This also helps to keep our eardrum intact.

Travelling, especially air travel, may results in pressure changes in the ear. Vestibular conditions such as Perilymph Fistula, secondary endolymphatic hydrops and Meniere’s Disease are more sensitive to pressure and fluid changes in the inner ear and can cause symptoms to arise when pressure fluctuations occur. This tends to occur during rapid ascents and descents, quick elevators, large hills or other elevation changing situations.

Motion Sensitivity

Vestibular disorders can cause altered processing of motion cues. Often we compensate heavily with our visual system and underutilize our vestibular and proprioception systems. This is especially true for vestibular disorders such as persistent postural perceptual dizziness (PPPD) and vestibular migraines. When in motion, our brain must decipher the motion through all our sensory systems, however if there is a mismatch between our systems, our brain may get confused, and dizziness/nausea can occur.

Managing these conditions while traveling requires a combination of preparation, self-care, and sometimes medical intervention.

Pre-Travel Preparation

Consult Your Healthcare Provider

Before you travel, schedule a consultation with your vestibular physiotherapist or healthcare provider. They can:

• Review your condition: Ensure your symptoms are well-managed and stable before you travel.

• Discuss medications: Medications can help to control symptoms like nausea and vertigo during your trip.

• Offer personalized advice: We can tailor recommendations based on your specific condition and travel plans.

Plan Your Itinerary Thoughtfully

• Choose direct routes: Minimize layovers and connections to reduce the chances of experiencing dizziness during travel.

• Avoid hopper flights: If sensitive to pressure changes, you will want to avoid quick ascents and descents during air travel.

• Select convenient travel times: Avoid peak travel times to reduce stress and potential triggers.

• Book accommodations wisely: Opt for accommodations close to key attractions or business locations to minimize travel during your stay.

• Schedule a rest day: Don’t plan any activities the first day at your destination as you may want a day to rest and recovery after travelling.

• Use Accuweather - Health & Activities page to asses the migraine or travel/commute forecast in your destination city prior to your visit.

Pack Strategically: Travel Essentials for Dizziness Sufferers

Medication and Supplements

• Bring enough medication for your entire trip, plus a few extra days in case of delays.

• Pack any rescue medications in your carry-on for easy access.

Motion Sickness (nausea) prevention for travelers

• Pack ginger chews and candies to reduce nausea

• Anti-nausea medications can also be helpful, but be sure to speak to your MD before taking these

• Seabands are small bands that are placed on your wrist and activate an acupuncture point, P6, known to help nausea

• Motion Patches which can be worn and left on for up to 3 days

• EmeTerm watch can be worn to reduce nausea during travel

• Peppermint or eucalyptus oil can help reduce the nausea response – it can be applied to temples or diffused into the air

Headaches management

• Migraine or blue light blocking glasses if you have light sensitivity

• Aculief acupressure clip can be worn to reduce headaches

• Comfitech Migraine Cap can be used if you feel a migraine attack coming on

Pressure reduction products for inner ear disorders

• Ear plugs or sound dampeners if you are noise sensitive.

• Weather X or Mack’s Flightguard to minimize pressure changes, especially while flying.

• Chewing gum can also reduce pressure change and help your ears pop.

Hydration and snacks

• Stay hydrated with water and electrolytes.

• Pack light and maintain blood sugar level with non-triggering snacks such a crackers or plain granola bars.

• Avoid milk products and fried/greasy foods.

• Eat consistently and avoid skipping meals.

For sample product links of items to pack, we recommend you check out the Healing Vertigo's Amazon Shop - Travelling with Dizziness List. 

During Your Journey: Travel Strategies for Dizziness Relief

In Transit

• Choose the right seat: In planes, opt for seats over the wings to reduce motion. On trains, sit in the direction of travel. On buses and in cars, sit in the front seat. If multi-level, sit on the lower level to reduce rocking.

• Use anti-nausea aids: Use packed items such as ginger candies, acupressure wristbands, and motion sickness patches can help alleviate symptoms.

• Stay hydrated: Dehydration can exacerbate dizziness, so drink plenty of water.

• Focus on a fixed point: Look at the horizon or a stable object to help maintain your balance and reduce visual motion sensitivity.

• Utilize weighting: place purse on lap or hands on head (axial compression) to stimulate your proprioception system and reduce dizziness.

• Chew gym, yawn, blow nose or sip water frequently to pop your ears, especially during ascents and descents in air travel.

• Move Around: if able, get up and walk around to reduce the amount of time you are experiencing passive motion.

• Avoid reading, using a phone/computer or other activities with your head down. Audiobooks and podcasts are good alternatives.

Managing Acute Symptoms

• Practice deep breathing: Slow, deep breaths can help reduce anxiety and calm your nervous system.

• Use relaxation techniques: Progressive muscle relaxation or visualization can help manage stress and dizziness.

• Take breaks: If you're driving, stop periodically to rest and reorient yourself. On long flights or train rides, walk around the cabin when safe to do so.

• Pack yourself a rescue kit: This can include products mentioned above, or if you have vestibular migraines, include your migraine rescue kit items

• Drinking seltzer, club soda or sparkling water can help settle the stomach

At Your Distination

Create a Comfortable Environment

• Familiarize yourself with your surroundings: Take time to get used to your new environment to minimize disorientation. Ideally you want to arrive in the evening to allow yourself to walk around and then head to bed to get rest and be ready for the morning.

• Maintain a routine: Stick to your usual eating, sleeping, and medication schedule as much as possible.

• Limit triggers: Avoid known triggers such as loud noises, bright lights, and rapid head movements.

• Use a folding cane: Your balance may be worse than typical, so packing a folding cane to use at your destination can keep you safe.

Engage in Gentle Activities

• Stay active: Light physical activity, like walking or gentle yoga, can help maintain balance and reduce dizziness.

• Practice vestibular exercises: Continue with any vestibular rehabilitation exercises recommended by your physiotherapist to keep your symptoms in check.

Conclusion

Traveling with dizziness and vestibular disorders can be challenging, but with careful planning and the right strategies, it’s entirely possible to have a smooth and enjoyable journey. By consulting with your healthcare provider, packing thoughtfully, and managing your symptoms proactively, you can minimize discomfort and make the most of your travel experiences. Safe travels!

For personalized advice and treatment plans, don’t hesitate to reach out to Healing Vertigo and our expert vestibular physiotherapist. We're here to help you navigate your journey with confidence and ease. Book an appointment today!