If you had to choose 1 exercise to do forever, hiking is a great choice!

But if you’re living with a vestibular disorder or chronic dizziness, you may not always feel safe doing this activity.

Today, we’re exploring how you can feel safe walking and hiking. The weather is getting nicer and it’s a time many of us want to get outside!

And these are both activities talked about a lot inside Vestibular Group Fit. So let’s talk about it…

In this episode, we’ll dig into:

• Benefits of walking or hiking for fitness
• Steps to start small and work your way up
• Tips for walking or hiking with others
• Best practices for after a walk or hike
• Supportive wearable tech and clothing options
• What to know if you’re walking with your dog

Remember, we’ve got a Return to Walk Program inside VGF that is filled with even more tips and best practices to help you feel safer walking and hiking!

Small, sustainable movement can lead to big change over time, you got this!

Links Mentioned:

• Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit
• Avalux glasses (use code VERTIGODOC for 25% off): https://avulux.com/

Free Resources:

• ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n
• ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd
• ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership
• ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit
• ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots

Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor

Work with Dr. Madison:

• For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com
• Otherwise, I’ll see ya in Vestibular Group Fit!

Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/

Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit

Love what you heard?
Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you!

This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

—————————————

walking safety tips, living with vestibular disorder, exercises to improve balance, safe hiking, safe hiking tips, feel safe, vestibular disorder symptoms, return to walking, return to hiking, driving with vestibular disorder, how to get back into driving

Spring break will be here before we know it! And for some, that can mean: traveling.

Which will send some of us living with vestibular disorders into a stressful tailspin.

This episode is here to remind you that while all the packing, planning, and even the act of travel can have its challenges—for most people, even on a good day—there is an optimal way to prepare yourself.

Whenever you’re thinking of taking a trip (for spring break, over the summer), let these reminders guide your pre-trip steps so you can get where you want to go with ease and enjoy your time away!

In this episode, we’ll dig into:

• What to do before your trip to make travel more enjoyable
• How to approach movement before and during your trip
• What to consider for medications and your toolkit while away
• How packing early can be beneficial
• What to do to support your nervous system before and during the trip
• Pre-planning for airports—like looking into the Sunflower Program
• Top tips for travel days (and different types of travel)
• Smart steps to take to support recovery post-trip

We go much more in-depth about travel as well as how to return to travel—even return to driving, go on boat trips, plane trips, etc.—in Vestibular Group Fit.

As always, you can use code GROUNDED at checkout for 15% off (or… stay tuned for the sale we’re having for Women’s Day!).

Links Mentioned:

• Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit
• Travel Kit from Ruhewell (code VERTIGODOC): https://www.ruhewell.com/products/trial-and-travel-kit
• Avalux glasses (code VERTIGODOC): https://avulux.com/
• Earplanes: https://www.amazon.com/Original-EarPlanes-Healthcare-Earplugs-Protection/dp/B00XZEKSL4/?th=1

Free Resources:

• ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n
• ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd
• ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership
• ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit
• ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots

Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor

Work with Dr. Madison:

• For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com
• Otherwise, I’ll see ya in Vestibular Group Fit!

Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/

Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit

Love what you heard?
Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you!

This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

—————————————

spring break travel tips, travel and vestibular disorders, vestibular group fit, VGF, vestibular disorders, vestibular system health, hypervigilant, threat bucket, pre treatment for vestibular migraine, visual vertigo, living with vestibular disorder, sunflower program

You might be familiar with the placebo effect, which is the opposite of the nocebo effect.

The nocebo effect is how negative expectations about how medical encounters can produce negative outcomes.

And, as we’ve talked about before, your brain is a prediction machine. That’s literally its job!

So what does this actually look like in everyday life, how can it impact vestibular disorders, and the role mindset plays in the impact of the nocebo effect.

In this episode, we’ll dig into:

• How side effects play a role in the nocebo effect
• Examples of the prediction method in action
• What research reveals about the impact of the nocebo effect
• How asking better questions can lessen the impact of the nocebo effect

When your brain is told something, it will believe it.

As humans, we’re designed to find the negatives. And we know that about ourselves, so we need to then intentionally decide that we’re going to shift the way we think about things.

Though it’s not always our first instinct, it’s absolutely doable!

Links Mentioned:

• Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit
• Colloca L. (2017). Nocebo effects can make you feel pain. Science (New York, N.Y.), 358(6359), 44. https://doi.org/10.1126/science.aap8488
• Colloca, L., & Miller, F. G. (2011). The nocebo effect and its relevance for clinical practice. Psychosomatic medicine, 73(7), 598–603. https://doi.org/10.1097/PSY.0b013e3182294a50

Free Resources:

• ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n
• ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd
• ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership
• ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit
• ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots

Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor

Work with Dr. Madison:

• For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com
• Otherwise, I’ll see ya in Vestibular Group Fit!

Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/

Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit

Love what you heard?
Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you!

This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

—————————————

the nocebo effect, vestibular group fit, VGF, vestibular disorders, vestibular health, placebo and nocebo effect, negative outcome, side effects, expectations, chronic dizziness, vestibular migraine, mindset and the nocebo effect, increased anxiety and depression

Excessive screen time is increasing your dizziness, anxiety, and depression.

Funny enough, people are catching on to this and looking for ideas of what to do other than watching TV or scrolling on social media.

This is obviously a common challenge and this episode is coming on the heels of the one about morning and evening routines. (You’ll find the link to listen to that show below.)

So… what can you do instead of doomscrolling or binging Netflix that can also be supportive for managing your vestibular disorder? Let’s get into it!

In this episode, we’ll dig into:

• Reasons why people want to reduce screen time
• How increased screen time impacts anxiety, depression, and mood
• What activities members of Vestibular Group Fit are swapping for screen time
• Ideas for how you can set up your environment for less screen time

I’ve been using my social media less and opting for more long-form content.

It is HARD to make these swaps—and—it is possible! So know I’m right there with you.

Related Episodes:

• Morning and Evening Routines for Vestibular Disorders: https://thevertigodoctor.com/podcast/126-morning-and-evening-routines/

Links Mentioned:

• Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit
• Brick: https://getbrick.app/
• Rise Centered Alarm Clock: https://risecentered.com?sca_ref=7113075.4mnDvPsCZ8H

Free Resources:

• ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n
• ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd
• ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership
• ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit
• ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots

Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor

Work with Dr. Madison:

• For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com
• Otherwise, I’ll see ya in Vestibular Group Fit!

Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/

Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit

Love what you heard?
Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you!

This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

—————————————
vestibular group fit, VGF, vestibular disorder flare, excessive screen time,vestibular migraine, pppd, manage vestibular disorder, migraine toolkit, too much screen time, reduce screen time, artificial light and sleep, stop doomscrolling, benefits of reduced screen time, screen time and mood, increased anxiety and depression

Those both new and seasoned with vestibular disorders might be realizing just how important routines can be.

Specifically morning and evening routines, which can be very simple and short (just 5 or 10 minutes makes a world of difference).

Their power lies in the signals they send your brain.

Everything I’m sharing in this episode will be actionable and helpful for you. If you’re looking for more troubleshooting support, that’s just part of what’s available to you inside Vestibular Group Fit (use code GROUNDED at checkout)!

In this episode, we’ll dig into:

• What is the purpose of a morning and evening routine
• The importance of consistency for your brain & nervous system
• How detailed morning and evening routines need to be
• Examples of morning and evening routines

Try on some of the routine examples mentioned in this episode. You don’t want to add everything like tomorrow, but there are some basics you can start incorporating maybe even later today.

Links Mentioned:

• Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit
• Brick: https://getbrick.app
• Rise Centered Alarm Clock: https://risecentered.com?sca_ref=7113075.4mnDvPsCZ8H

Free Resources:

• ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n
• ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd
• ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit
• ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots

Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor

Work with Dr. Madison:

• For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com
• Otherwise, I’ll see ya in Vestibular Group Fit!

Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/

Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit

Love what you heard?
Reviews really help us out! Please consider leaving one for us.

This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Amazon Affiliate Disclaimer: As an Amazon Associate, I earn from qualifying purchases with no extra cost to you.

Dr. Madison Oak, PT is a dedicated vestibular physical therapist committed to enhancing the quality of life for individuals grappling with chronic vestibular conditions. She is the proprietor of Oak Physical Therapy & Wellness, a reputable telehealth vestibular rehabilitation therapy practice catering to clients across six states. Additionally, Dr. Oak is the visionary behind Vestibular Group Fit, an esteemed international group program. With over 500 members, her program has successfully empowered individuals with vestibular disorders to reclaim control over your life.

—————————————

morning and evening routines, travel with a vestibular disorder, meniere’s disease, best morning routine for vestibular migraine, best evening routine for vestibular disorder, examples of routines, routines for vestibular disorder, treatment for vestibular disorder, diet for vestibular disorder