What helps right now (simple, practical steps): Slow breathing: inhale through the nose for 4 seconds, exhale through the mouth for 6 seconds, repeat for a few minutes. This tells the brain you’re safe. Gentle grounding: sit with your feet firmly on the floor, name 5 things you can see, 3 things you can feel in your body. Eat small, easy foods even if appetite is low (banana, soup, yogurt). Anxiety worsens on an empty system. Warm showers or heat on the shoulders and neck to release muscle tension. Reduce caffeine and screen time, especially in the evening. What helps right now (simple, practical steps): Slow breathing: inhale through the nose for 4 seconds, exhale through the mouth for 6 seconds, repeat for a few minutes. This tells the brain you’re safe. Gentle grounding: sit with your feet firmly on the floor, name 5 things you can see, 3 things you can feel in your body. Eat small, easy foods even if appetite is low (banana, soup, yogurt). Anxiety worsens on an empty system. Warm showers or heat on the shoulders and neck to release muscle tension. Reduce caffeine and screen time, especially in the evening.

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The "Both Are True" List: Make a list of things that are true about you that seem to contradict. (e.g., "I am strong AND I need help." "I am confident AND I feel insecure.")

Progressive muscle relaxation

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I have been working as a Homeopathic Psychiatrist and Counseling psychologist for the last 17 years of experience. You can contact me through an online appointment for further assistance.

1.Start CBT sessions with a trained therapist (CBT will help you work on: fear of the sensation health anxiety body scanning and catastrophic thinking) 2.Rule out physical causes once If you have not already, it is important to: consult a physician / ENT / neurologist once especially because you are feeling persistent swaying (this helps reduce fear and builds confidence in therapy) 3.Begin symptom tracking Note down for one week: when the rocking sensation increases what you were thinking at that moment what was happening around you 4. If anxiety is disturbing daily functioning, consider consulting a psychiatrist for short-term medical support (if required alongside therapy).

Try this simple grounding exercise (twice daily): Sit comfortably and gently press your feet into the floor. Slowly inhale for 4 seconds → exhale for 6 seconds (10 rounds). This directly calms the balance and threat system in the brain. Do not keep checking your body repeatedly (am I swaying? am I dizzy?). This keeps the anxiety loop active. Avoid excessive Google searches about dizziness or neurological illness. This increases symptom focus and panic. Gentle walking and light stretching help reset balance signals in the brain. Sleep, hydration and regular meals (even small portions) are very important right now.

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