TItle: The title of the video you provided is "How to beat vestibular migraines by changing your

brain (applies to PPPD and VM)

Youtube
Link:https://www.youtube.com/watch?v=CPE6rcDZQ0k&list=PLFf7T0374CmCKEQ1ePE0c1i6P
Kh3vzit4&index=10

1. Vestibular migraines are a form of neural circuit dizziness, similar to other forms of chronic
dizziness like triple PD, MDDS, and chronic subjective dizziness.

2. A migraine is a complex biochemical change in the nervous system that sets off a chain of
reactions in other parts of the body, typically the head or neck. This can lead to pain and other
symptoms.

3. There are two main subtypes of vestibular migraines: those who have symptoms only during
migraines and those who have interstitial symptoms, or dizziness between attacks. The latter is
considered a form of neural circuit dizziness.

4. The development of migraines is influenced by both biological and psychosocial factors.

Biological factors include genetics and hormonal changes, while psychosocial factors include
beliefs, feelings, thoughts, social systems, and past experiences.

5. The nervous system plays a significant role in whether a migraine occurs and how it is
experienced. This is influenced by the brain's sensitivity to danger, which can be heightened by
stress.

6. Stress reduction and addressing emotional factors are key in managing vestibular migraines.
This involves understanding one's needs, standing up for oneself, and having an outlet for
feelings of resentment and anger.

7. Dr. Arthur suggests that while biological treatments like medications can be helpful,
addressing the psychosocial factors that contribute to a hyper-alert state in the nervous system
is a critical missing piece in many migraine management programs.
8. She offers a free course called "Healing Chronic Dizziness" designed for anyone with chronic
dizziness symptoms, including people with vestibular migraines.

Title: "How stress keeps chronic dizziness, PPPD or MdDS symptoms going (it's not just
anxiety)"
Youtube Link: https://www.youtube.com/watch?v=SKEincksdCk

In the video, Dr. Arthur discusses the relationship between stress, anxiety, and chronic
dizziness. She explains that stress is not necessarily something that stresses you out, but rather
anything that your brain and body need to adapt to. She distinguishes between acute stress,
which is short-lived and goes away, and chronic stress, which persists over time.

Dr. Arthur also discusses how different people respond to stress. Some people are more
anxious and tend to worry about things, while others are more laid-back and may not even be
aware of how much stress they are under. She emphasizes that both types of responses can
contribute to chronic dizziness.

She suggests a three-step process to determine how stress is affecting your symptoms:

1. Understand what stress is: Stress is anything that requires adaptation. It can be external
stressors or internal ones, such as your own traits or emotions.

2. Identify which stressors are the main contributors to your symptoms: This could be anxiety,
emotional distress, or stressful life events.
3. Face the stress: Acknowledge the stress and try to understand how it's affecting you. This
could involve talking to a friend, a counselor, or journaling.

Title: "Why you feel spacey when you have chronic dizziness - vestibular issues & dissociation
symptoms"
Youtube Link: https://www.youtube.com/watch?v=YRAe_VeCA3w

Too much stress has gone way above the fight/flight response and now one feels almost frozen
or dissociation/derealization. It’s as if its almost like a stress bucket that has been overly filled.
These stresses need to be resolved to get better. The parasympathetic exercise might not be
enough to come back from this feeling. In order to get back to your body you can practice
grounding techniques like the 5 sense and/or suck on a piece of candy.

From the video by Dr. Yonit Arthur, here are some strategies she suggests to manage
dissociation and chronic dizziness:

1. **Mindfulness Practice**: Regular mindfulness practice can help you reconnect with your
body and the present moment. This could be traditional meditation, but also other practices like
yoga, Tai Chi, or walking meditation that help you get in touch with your body.

2. **Grounding Techniques**: If you're feeling dissociated, try to ground yourself by finding

things in your environment that relate to all five of your senses. This technique is often used for
managing anxiety as well.
3. **Sensory Stimulation**: Use sensory stimulation to get yourself out of a dissociative state.
This could be sucking on an ice cube, splashing your face with cold water, or sucking on a sour
candy. These actions can help bring you back to the present moment and your body.

4. **Connection**: If possible, have a supportive friend or partner nearby. Our bodies have
automatic biochemical reactions to being connected to other people that can automatically help
us get out of states of fight, flight, or freeze.

5. **Addressing Stress**: Work on reducing the stress in your life. This could involve resolving
conflicts, dealing with past trauma, or managing daily life stressors. As these stresses are
reduced, you're less likely to go into a dissociative state.

Title: "Dr. Yo, why do my dizziness symptoms fluctuate throughout the day, or why do they seem
to get worse after initially getting better?"
Youtube Link: https://www.youtube.com/watch?v=B_TnoBG8MYk

In the video, Dr. Yo provides several reasons why one might experience dizziness, particularly in
relation to stress:

1. **Direct Stress Triggers**: These can be physical triggers like certain movements, activities,
or positions, or emotional triggers like a stressful interaction or receiving a stressful email. These
direct stressors can activate the dizziness response in your brain.

2. **Routine-Related Stressors**: These are stressors related to your daily routine. For example,
if you start your day by checking work emails and immediately feel called to action, this could be
interpreted by your brain as a danger and stress, thereby activating the dizziness response.
Similarly, dealing with morning routines like getting kids ready for school can also be a source of
stress that triggers dizziness.
3. **Predictive Stress**: The brain is a prediction machine and can predict situations that cause
stress, leading to an increased stress response and, in turn, increased dizziness. If you find
yourself thinking stressful thoughts before you get dizzy (like worrying about whether you'll get
dizzy or how your day will go), this could be a sign of predictive stress.

4. **Repressed Stress**: If you've been under chronic stress, either currently or in the past, you
might have a harder time recognizing symptoms of stress in your body, which can cause
dizziness. This can happen if you've taught yourself to ignore your stress response, especially
during periods of extreme stress. In such cases, you might not be able to feel changes in stress
or emotions throughout your day that are triggering dizziness. ( body scans throughout the day,
meditate breath)

5. **Biological Fluctuations**: Sometimes, physiological factors that are not under your control
can cause your dizziness to fluctuate throughout the day. For example, fluctuations in
hormones, especially estrogen, throughout the female cycle can cause fluctuations in dizziness.
Dr. Yo emphasizes that these fluctuations are normal and are often a sign of a neural circuit type
of dizziness, which is a pattern your brain is making, rather than a medical cause.
Title:"Why chronic dizziness symptoms come back & what you can do to prevent recurrences"
Youtube Link: https://www.youtube.com/watch?v=v6f-gFy2VxA&t=627s
In the video, Dr. Yonit Arthur lists several reasons why chronic dizziness can recur after a period
of recovery:

1. **Passive Recovery**: Some people may recover passively without understanding how they
recovered or making any changes to prevent a recurrence. This means the root mechanisms
that caused the dizziness in the first place were not addressed.
2. **Health Anxiety or Fear of Recurrence**: Fear and hyper-vigilance about one's health can
contribute to a recurrence of symptoms. The higher someone's anticipation and fear of
recurrence, the more likely they are to have recurrences.

3. **Focusing Only on Symptoms**: Some people recover just by focusing on responses to

symptoms or neuroplasticity surrounding symptoms. While this can be effective, it does not
address the root cause of an overactive nervous system.

4. **Extreme Stress or Trauma**: Experiencing extreme stress or trauma can turn the fight/flight
response back on, leading to the possibility of recurring symptoms, even if the person has
worked through other related issues.

Dr. Arthur also provides several suggestions to prevent the recurrence of chronic dizziness:

1. **Education**: Understand that dizziness is normal to a degree, and chronic dizziness is a

nervous system response. Educate yourself about the condition.

2. **Address Health Anxiety and Fear of Symptoms**: Work on reducing health anxiety and fear
of recurrence. This will help reduce fear in general and address the actual source of danger.

3. **Address Past Experiences and Hyper-vigilance**: Address your hyper-vigilant nervous

system and past experiences that may lead to a hyper-vigilant danger mode in response to
ordinary symptoms.

4. **Self-Compassion and Reducing Internal Stress**: Focus on developing self-compassion

and reducing internal stress. This is important in the recovery process and can help prevent
recurrence.

Title: Why you're so tired when you're dizzy & strategies for fatigue with chronic dizziness
Youtube link: https://www.youtube.com/watch?v=eLawzXnjIP0&t=627s
In the video, Dr. Yonit Arthur discusses the reasons behind fatigue and brain fog in individuals
with chronic dizziness, attributing it to the brain's extra effort to maintain balance when receiving
faulty information from the senses. She also introduces the concept of "danger mode," where
the brain perceives a threat and activates a protective "braking system," leading to fatigue. To
manage this, she recommends understanding the condition, avoiding activity avoidance, and
addressing the root causes of stress, including past experiences such as childhood trauma.

How one internally reacts to stress. She suggests that certain qualities or patterns of behavior,
such as people-pleasing, perfectionism, and having a Type A personality, can increase internal
stress.

Dr. Yonit Arthur suggests three strategies to manage fatigue associated with chronic dizziness:

1. **Education**: Understand the condition and the brain's response to it. Recognize that the
brain is not broken but is over-responding to perceived danger. Reducing the danger mode can
alleviate fatigue.

2. **Avoid Avoidance**: Do not avoid activities due to anticipated fatigue, but also do not
excessively push through fatigue. Respect your body's limits and gradually increase activity
levels, a technique known as pacing.

3. **Mind Your Stress Bucket**: Address the root causes of stress, including how past
experiences may affect your response to stress. All forms of stress contribute to your "stress
bucket" and overfilling it can lead to symptoms. By managing stress, you can prevent the bucket
from overflowing and triggering the brain's "braking system," which leads to fatigue.
Title: Why chronic dizziness, PPPD & MdDS are more likely to happen to KIND, CARING,
GOOD people
Youtube Link: https://www.youtube.com/watch?v=7skjvjKf50g
She explains that these individuals often have high expectations of themselves and tend to
suppress negative emotions, which can lead to an exaggerated "danger mode" in the brain,
causing neural circuit dizziness. This "danger mode" is a response to both physical and
emotional threats, and the brain does not differentiate well between the two.

Dr. Arthur provides three strategies to deal with this pattern:

1. **Awareness**: Recognize the pattern and understand how your personality and past
experiences affect your stress response.

2. **Feeling & Expressing Emotions**: Allow yourself to feel and express emotions, even
negative ones, instead of suppressing them.

3. **Behavioral Changes**: Make necessary changes in how you behave, particularly in how
you manage stress and care for yourself.

She also discusses the role of past trauma in developing these patterns and emphasizes the
importance of addressing the emotional component of these experiences to truly recover.

Yes, Dr. Yonit Arthur does discuss the concept of how suppressing emotions can be perceived
as dangerous by the brain, similar to touching a hot stove. She explains that when we have
experiences that lead to problems, such as touching a hot stove and getting burned, our brain
learns from these exposures and flags them as dangerous.

Similarly, when we have emotions that we are not able to express or feel, the brain interprets
that as very dangerous. If every time you feel angry or sad, you refuse to feel it because you've
got other things to do, you're actually sending your brain the message that those emotions are
not safe to have. Eventually, your brain is going to oblige by automatically pushing them down
before you even have a chance to feel them, and it's also going to turn on that "danger mode" to
let you know that a dangerous emotion has just happened.
This repeated pattern over time, combined with other stressors, can lead to ongoing high levels
of "danger mode" in the brain, which can contribute to conditions like chronic dizziness.

Bellow is the start of the playlist ( she may rearrange the videos) this is the order as of 6-28-23

Title:"Are these 5 small habits keeping you dizzy with PPPD, MdDS & other neural circuit
dizziness?"
Youtube link: https://www.youtube.com/watch?v=BZVxW25uEAk

Dr. Yonit Arthur discusses five small habits that might be contributing to chronic dizziness in her
video:

1. **How You Use Social Media**: Spending too much time in groups or forums where people
discuss their symptoms can inadvertently increase your focus on your own symptoms. This can
lead to an increased "danger response" in your brain, which can exacerbate symptoms.

2. **Checking for Your Symptoms**: Constantly checking for symptoms can also increase the
"danger response" in your brain, leading to more symptoms. Instead, try to build new habits that
promote a sense of safety and wellbeing.

3. **Researching Your Symptoms**: Spending a lot of time researching your symptoms can lead
to increased focus on them and heightened anxiety. Try to limit the time spent on this and focus
on activities that promote relaxation and recovery.

4. **Identifying with Your Symptoms**: If you start to view your condition as part of your identity,
it can reinforce the connection between your perception of self and your symptoms. Instead, try
to separate your identity from your condition.
5. **Trying to Fix Your Symptoms**: Viewing your recovery activities as "fixing" your symptoms
can create an outcome-oriented goal that can increase anxiety. Instead, view these activities as
part of a process to show your brain that movement is safe, creating a process-oriented goal.

These habits, while small, can have a significant impact on your recovery from chronic
dizziness. Changing these habits can help change the trajectory of your recovery process.

Title: Do THIS to heal from PPPD and chronic dizziness (stop focusing on symptoms and get to
the source!)
Youtube Link: https://www.youtube.com/watch?v=JjkLWytDlos

In the video, Dr. Yonit Arthur outlines several steps to heal from PPPD and chronic dizziness:

1. **Emotional Awareness**: Instead of focusing on physical or vestibular therapy, focus on

becoming more emotionally aware. Acknowledge and express your emotions, even the less
acceptable ones, instead of suppressing them.

2. **Resolving Internal Conflicts**: Rather than focusing on relaxation techniques, work on

resolving internal conflicts. Recognize situations where your needs are not being met and give
them a voice.

3. **Addressing External Conflicts**: Instead of relying on structured programs, address external

conflicts in your life. Set boundaries where necessary and stand up for your needs.

4. **Self-Compassion**: Instead of seeking care from others, focus on self-compassion. Be kind

to yourself, acknowledge your needs, and treat yourself as you would treat a friend in the same
situation.
5. **Reflecting on Past Experiences**: Instead of focusing on diet and supplements, reflect on
past experiences that might be influencing your current stress response. Journaling about these
experiences can be helpful.

6. **Accepting the Diagnosis of Neural Circuit Dizziness**: Instead of seeking a biological

diagnosis, accept the diagnosis of neural circuit dizziness. Understand that your symptoms are
real but are due to a nervous system malfunction, not a disease or structural damage that
cannot be reversed.

Yes, Dr. Yonit Arthur emphasizes the importance of saying "no" and setting boundaries as a part
of managing external conflicts. This is crucial because people with chronic dizziness often have
difficulty setting boundaries due to their desire to help others, which can lead to unmet needs
and increased stress.

She also highlights the need to find the source of the stress, which often lies in unresolved
internal and external conflicts, suppressed emotions, and past experiences. By addressing
these root causes, individuals can better manage their symptoms of chronic dizziness.

Moreover, she suggests that instead of focusing on symptom management through therapies
and supplements, individuals should focus on self-care and self-compassion. This involves
acknowledging one's needs, treating oneself kindly, and giving oneself permission to express
and feel emotions.

By focusing on these areas, individuals can address the underlying issues that contribute to
chronic dizziness, leading to more effective and lasting recovery.

Title: How to deal with worries and anxiety about your symptoms - PPPD, MdDS, VM, other
chronic dizziness
Youtube Link: https://www.youtube.com/watch?v=P1tS9uuq7xA

- 1. **Background Fear:** Dr. Arthur explains that background fear or threat mode is a
state of heightened sensitivity to danger that pre-exists the dizziness symptoms. This
heightened sensitivity often stems from difficult experiences in the past, especially during
childhood. The more difficult experiences one has had, the more fear has accumulated
 in their "reservoir of fear", leading to a stronger response to new scary experiences such
as dizziness.

- 2. **Visualize Younger Self:** To address this background fear, Dr. Arthur suggests
identifying when in life some of this danger mode may have originated. Once you have
some idea, she recommends visualizing that younger self. This could involve imagining
your younger self and placing a hand somewhere on your body where you sense that
younger self residing.
-
- 3. **Anxiety Settles Somewhere in the Body:** Dr. Arthur mentions that anxiety often
settles somewhere in the body, such as the stomach or chest. She suggests placing your
hand on that part of your body, closing your eyes, and visualizing your younger selves.
-
- 4. **Have Compassion for the Past Self:** The final step she suggests is showing
compassion to those past selves. This involves speaking to those inner selves with
reassurance and kindness, letting them know that they don't need to be brave anymore
and that you've got it from here. This practice of self-compassion can help address the
threat mode in your body that's not the result of symptoms.
-
- Dr. Arthur emphasizes that this method takes practice and encourages viewers to keep
working on it every time they have cycles of worried thoughts. She also recommends the
book "Anxiety Rx" by Dr. Russell Kennedy for further understanding of this method.

Title: How to stop being afraid of your chronic dizziness symptoms

Youtube Link: https://www.youtube.com/watch?v=B1iQELBDYII
1. **Combating Fear Connections:** Dr. Arthur emphasizes that education is a powerful tool in
combating fear. Understanding that dizziness is a result of an overreaction of the nervous
system to stress or the dizziness itself can help patients feel less helpless and more in control of
their recovery.

2. **Stress Reduction:** She suggests that reducing other stressors in life can increase one's
capacity to deal with the symptoms of chronic dizziness. This can help to lower the fear
response.

3. **Somatic Tracking:** Dr. Arthur recommends practicing apathy towards the symptoms
through somatic tracking. This involves being non-reactive to the symptoms and accepting
them, which can reduce their scariness and the associated fear response.

4. **Nonreactive to the Symptoms:** She emphasizes the importance of practicing non-reactivity

to the symptoms. This involves accepting the symptoms and not reacting to them emotionally,
which can help to reduce the fear and stress associated with them.

5. **Don't Fight or Ignore:** Dr. Arthur suggests that instead of trying to fight or ignore the
symptoms, it can be beneficial to sit with the fear and dig into it. She explains that the fear is
often not about the symptoms themselves, but about what the symptoms might mean. By
understanding and addressing these underlying fears, it's possible to reduce the fear response.

Dr. Arthur encourages viewers to practice curiosity and compassion towards their fears and to
understand that fear is a temporary signal sent by the brain. By sitting with the fear without
reacting to it, it can change and often fade away. This practice can help to reduce the reactivity
to fear and break the cycle of symptoms.
Title: "Last mile chronic dizziness recovery: how to get back to normal life"
Youtube Link: The title of the video is "Last mile chronic dizziness recovery: how to get back to
normal life".

1. **Normal Sensations**: It's normal to have weird sensations in our bodies daily. When you're
mostly recovered but still noticing some symptoms, it's likely your brain is still hyper-alert to
these sensations.

2. **Hyper-Alert Brain**: If you're still experiencing unpleasant sensations, your brain is still in a
hyper-alert mode. The sensations you're experiencing are probably normal, but your brain's
response to them is abnormal.

3. **Apathy Strategy**: The first strategy is to be completely apathetic towards the sensations.
Resume full activities and remind yourself that the symptoms are a brain glitch. This strategy
involves teaching your brain not to fear the symptoms.

4. **Addressing Underlying Issues**: The second strategy is to resolve the issues that got you
into this hyper-vigilance state in the first place. This could involve resolving inner conflicts,
improving relationships, or working through traumas.

5. **Exposure Therapy**: The third strategy is to expose yourself to things that are still
problematic for you. This could involve vestibular rehabilitation therapy or resuming strenuous
exercise. This strategy is about active neuroplasticity and exposure therapy.

6. **Strength Training**: Dr. Arthur recommends strength training, particularly in all planes of
motion. This can help train your brain to get strong and confident in different movements.

Remember, the ultimate goal is not to rid your body of all sensations but to teach your brain to
stop focusing on and amplifying these symptoms.
Title: "Why health anxiety makes PPPD and neural circuit dizziness so much worse & how to
stop it"
Youtube Link:
https://www.youtube.com/watch?v=9xuAhLrwey0&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-r
FV&index=6

Based on your notes and the video transcript, here's a condensed summary:

1. **Don't Resist Anxiety**: Instead of trying to resist or suppress anxiety, acknowledge its
presence. Attempting to not be anxious can often lead to more anxiety, creating a
counterproductive cycle.

2. **Get Curious**: Instead of viewing dizziness or anxiety as a threat, get curious about it. Try
to understand why you're experiencing these symptoms. This approach can help you gain
insights into your condition and potentially uncover underlying triggers or causes.

3. **Positive Intent**: Recognize that the anxiety or health anxious part of your brain has a
positive intent. It's trying to protect you and keep you safe. Understanding this can help you
approach your symptoms from a place of self-compassion and understanding.

4. **Converse with Anxiety**: Engage in a conversation with the 'anxiety voice' in your head.
Notice your reactions to it - are you agreeing with it, or are you mad at it? This self-awareness
can help you better understand your relationship with anxiety and how it's affecting you. This
can be a crucial step towards managing your symptoms more effectively.

TItle: "Why TRAVELING is OK when you have neural circuit dizziness (and some tips for
success!)".
Youtube Link:
https://www.youtube.com/watch?v=BXx80O8BVuA&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-
rFV&index=7
1. **Education**: Understand that dizziness symptoms are linked to your brain's threat mode.
Reducing fear and anticipation can help prevent symptom activation during travel.

2. **Connection**: Travel with someone who understands your condition. Feeling safe and
comforted can reduce the likelihood of entering a fight or flight state.

3. **Stress Reduction**: Manage stress before traveling to prevent your "stress bucket" from
overflowing. Techniques include exercise, meditation, spending time with loved ones, and
allowing rest days before and after travel.

Optional: If travel fear is extreme, consider a short-term anti-anxiety medication prescribed by

your physician.
Title: How to deal with SETBACKS during chronic dizziness & PPPD recovery (part 1)
Youtube Link:
https://www.youtube.com/watch?v=bWzh2OT6d7s&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-
rFV&index=9

1. **Brain Associations**: The brain forms associations between threat and stimuli. It creates
connections between things that happen in your life and associates those things with threat,
leading to symptoms like anxiety and physical sensations.

2. **Emotional Distress**: The emotional distress that underlies the symptoms is not fully
resolved. This distress can be triggered by similar events now that aren't necessarily exactly like
the old events back then.

3. **Doubts**: Doubts about whether you have neural circuit dizziness or whether you have
some kind of rare medical condition that no one understands can contribute to the ups and
downs during the recovery process.

4. **Life Stress**: Life stress can also contribute to the ups and downs. Your brain's current
coping mechanism for stress is symptoms. When you're in the process of recovering from
neural circuit dizziness, even just plain old periods of stressful time can cause that threat
response to increase, leading to an increase in symptoms.
Title:"How to deal with SETBACKS during chronic dizziness & PPPD recovery, part 2"
Youtube Link:
https://www.youtube.com/watch?v=ALKhWb91ujA&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-r
FV&index=9

The title of the video is "How to deal with SETBACKS during chronic dizziness & PPPD
recovery, part 2". Here are the four main strategies Dr. Yonit Arthur discusses for dealing with
setbacks during recovery from chronic dizziness:

1. **Physiological Stress Reduction**: Techniques such as peripheral vision, pelvic floor

relaxation, and the "wet noodle" technique can help reduce physiological stress and anxiety,
which can in turn help manage symptoms of dizziness.

2. **Emotional Processing**: Acknowledge and process the underlying emotions that may be
contributing to the tension and anxiety that trigger symptoms. This can involve journaling or
talking through these emotions, focusing on life events, conflicts, and relationships rather than
the symptoms themselves.

3. **Community Support**: Find a supportive community of people who understand what you're
going through. Avoid groups where anxiety is high, as this can potentially exacerbate your own
anxiety.

4. **Lifestyle Adjustments**: Make lifestyle adjustments such as getting outside, maintaining

consistent sleep patterns, eating well, and engaging in enjoyable activities. While these won't
"fix" the downs, they can help manage them and potentially speed up recovery.
Title: How to help your friend or loved one with chronic dizziness, PPPD, MdDS and vestibular
migraines.
Youtube Link:
https://www.youtube.com/watch?v=9aRdJw2DXNI&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-r
FV&index=10

In addition to the general advice provided in the summary, Dr. Yonit Arthur offers some practical
steps that friends, family, and loved ones can take to help someone suffering from chronic
dizziness:

1. **Encourage Journaling**: Encourage the person to journal their thoughts and emotions. This
can help them express emotions they might be repressing. You can buy a journal for them and
set aside time for them to write in it.

2. **Physical Anchoring**: When the person is panicking or experiencing symptoms, if they are
comfortable with physical touch, place a hand on their shoulder and take long, deep breaths,
especially emphasizing the exhale. This can help regulate their nervous system.

3. **Educate Yourself and Them**: Learn more about psychophysiological disorders and
educate the person suffering from chronic dizziness. Dr. Arthur mentions that there are books
and resources available that can help understand the condition better.

4. **Be Supportive and Reassuring**: Remind the person that they are not broken and that their
nervous system is just responding to perceived threats. Reassure them that they can get
through this.

5. **Help Them Focus on Stress Management**: Remind them that stress is causing an
overactive threat response and encourage them to focus on managing stress rather than
seeking endless medical opinions.
6. **Protect Them from Exploitation**: Be cautious of expensive treatments with little research
backing. Help them make informed decisions about the treatments they are considering.

7. **Encourage Emotional Expression**: Help the person to express themselves emotionally.

Encourage them to speak openly about their emotions, even if they are negative.

8. **Be Calm Yourself**: When you are helping someone who is experiencing chronic dizziness,
try to maintain a calm demeanor yourself. This can help to regulate their nervous system.

9. **Encourage Them to Seek Therapy if Necessary**: Some people might benefit from working
with a therapist. Encourage them to consider this as an option for dealing with the psychosocial
components of their condition.

Remember that being supportive and understanding is crucial. Chronic dizziness can be a very
distressing condition, and having the support of friends and family can be invaluable for
someone going through it.

Title: How to deal with chronic dizziness & PPPD symptoms in your daily life (part 1).
Youtube Link:
https://www.youtube.com/watch?v=0WA0adxmb70&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-
rFV&index=11

1. **Morning Routine**: Dr. Arthur advises against immediately checking for symptoms upon
waking up. Instead, she suggests creating a morning routine that is enjoyable and unrelated to
dizziness. If thoughts about dizziness are overwhelming, she recommends techniques to deal
with fearful and anxious thoughts, such as focusing on the thought until it naturally dissipates.

2. **Getting Ready**: She suggests considering the emotional and stress factors that might be
contributing to dizziness during morning routines. Techniques like somatic tracking and graded
motor imagery can be used to handle symptoms when they arise.

3. **Driving**: Dr. Arthur explains that some people may experience dizziness while driving due
to the different sensory information the brain receives during this activity. She suggests looking
for inconsistencies in when and where dizziness occurs to understand that it's a neural circuit
issue that can be reversed.

4. **Work and Screens**: She suggests considering the emotional factors associated with work
and screen use. Adjusting lighting, changing positions, and relaxing the eyes by using
peripheral vision can help reduce dizziness associated with screen use.

Dr. Arthur emphasizes the importance of understanding and addressing the emotional and
stress factors contributing to chronic dizziness. She also provides links to her other videos for
more detailed explanations and techniques to handle dizziness.

Title: How to deal with PPPD and chronic dizziness symptoms in your daily life (part 2).
Youtube Link: How to deal with PPPD and chronic dizziness symptoms in your daily life (p…
1. **Supermarkets**: Supermarkets can be challenging for people with vestibular disorders due
to the overwhelming visual stimuli and the physical activity of walking and bending over. Dr.
Arthur suggests practicing mindful walking, planning shopping during off-peak times, using
graded exposure to slowly get used to the supermarket environment, and considering wearing
sunglasses or a hat to reduce the glare of the lights.

2. **Cooking, Cleaning, and Chores**: These activities can trigger dizziness due to the
movements involved. Dr. Arthur recommends considering the emotional aspects related to
these tasks, such as who you are feeding and whether you feel responsible for taking care of
everyone. Techniques like parasympathetic breathing or peripheral vision can help reduce the
alarm response to symptoms. She also suggests viewing cooking as a valuable vestibular
exercise or taking a softer, self-compassion-based approach when symptoms arise.

3. **Nighttime Routine**: Dr. Arthur emphasizes the importance of a nighttime routine to

manage dizziness symptoms and get a good night's sleep. She suggests dimming the lights,
doing a bit of light exercise, journaling or checking in with yourself, and using calming
techniques like parasympathetic breathing, peripheral vision, somatic tracking, or a full body
scan.

Title: 4 ways to reduce your PPPD, MdDS and chronic dizziness symptoms RIGHT NOW.
Youtube Link:https://www.youtube.com/watch?v=H1kLSubPdkY&t=362s
1. **Reduce Dizziness Air Time**: Dr. Arthur suggests reducing the amount of time you spend
thinking about and focusing on your dizziness. Engaging in enjoyable activities that distract you
from your symptoms can help reduce their intensity. This is because attention to the symptoms
can increase their perceived severity.

2. **Physiological Stress Reduction**: Techniques such as parasympathetic breathing can help

reduce the stress response in your body, which in turn can help reduce dizziness symptoms.
This is because the fear and stress response in your body can fuel your dizziness.

3. **Tracking Your Dizziness**: Dr. Arthur suggests a method called somatic tracking, where you
pay attention to your dizziness in a non-judgmental way. Instead of fighting against the
dizziness, you simply observe and describe it. This can help reduce the stress response
associated with the symptoms.

4. **Befriend Your Dizziness**: This involves changing your perspective towards your dizziness.
Instead of viewing it as an enemy, try to understand it as your body's way of communicating
something to you. This can help reduce the fear and stress response associated with the
symptoms.
Title: What now?! FIRST steps after diagnosis of PPPD, MDDS, chronic dizziness.
Youtube Link: https://www.youtube.com/watch?v=PvLOaQFMD9s

1. **Educate Yourself**: She emphasizes the importance of educating oneself about the
condition using reliable sources. She mentions that mainstream medical sources often treat
these conditions as mysterious ailments with no standardized treatment protocols, which can
lead to feelings of helplessness. She recommends some books and online resources that
provide a more holistic and actionable approach to these conditions.

2. **Identify the Source of Stress**: Dr. Arthur suggests tuning into your body to identify the
source of distress that is causing the dizziness. She explains that stress can be external (like an
upcoming exam or a fight with a friend) or internal (stemming from personality traits or
unresolved emotions from past stressful experiences). She recommends making a list of
potential stressors and journaling about them.

3. **Avoid Certain Actions**: She advises against joining online support groups, as they often
have a negativity bias and can increase anxiety. She also warns against developing avoidance
behaviors out of fear of triggering symptoms. Instead, she encourages finding a balance
between avoiding activities that bring on a ton of symptoms and pushing through some
symptoms to get better.

4. **Keep Moving**: She emphasizes the importance of continuing to move and engage in
activities, even if they cause some symptoms. She suggests finding a balance and pacing
oneself to avoid major rebounds of symptoms.

Books that were recommended.

1. "The Way Out" by Alan Gordon and Elon Zev
2. "They Can't Find Anything Wrong" by Dr. David Clarke
3. "The Mindbody Prescription" by Dr. John Sarno
4. "Unlearn Your Pain" by Dr. Howard Schubiner (This book is mentioned as a resource for
structured journaling to help process significant life events or stressors.)

Title: How to tell if your chronic dizziness is PPPD or MDDS (neural circuit dizziness).
Youtube Link:
https://www.youtube.com/watch?v=rtwNNaw7dqA&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-r
FV&index=15

1. **What is Neural Circuit Dizziness?** This is a type of dizziness that results from a pathway or
pattern in the brain, rather than from tissue damage or an identifiable medical problem. It usually
occurs when the brain is stuck in a high-alert state, also known as a fight-or-flight response.
This state can lead the brain to misinterpret sensory information and make incorrect predictions
about what's happening around you.

2. **How to Identify Neural Circuit Dizziness:**

- Medical testing such as blood tests, lab work, and other testing has not been able to
determine the cause of your dizziness or found any condition that would lead to the symptoms
you're experiencing.
- It's been three months or longer since your symptoms came on.
- Your symptoms come and go throughout the day or vary significantly from day to day.
- Your symptoms may be triggered inconsistently by movements, positions, or triggers.
- Symptoms get worse when you're tired or stressed out.
- The symptoms themselves may feel different at different times.
 - You get dizzy just thinking about something triggering or stressful.

3. **Common Past Experiences:** Many people with chronic dizziness have a history of anxiety,
trauma, chronic or prolonged pain, unexplained digestive problems, migraines or headaches,
and periods of extreme stress.

Personality:

1. **Type A Personality:** Type A individuals are often ambitious, rigidly organized, highly
status-conscious, sensitive, impatient, take on more than they can handle, want other people to
get to the point, proactive, and obsessed with time management. They are often high-achieving
"workaholics" who multi-task, push themselves with deadlines, and hate both delays and
ambivalence.

2. **Perfectionistic:** Perfectionists strive for flawlessness. They set high performance

standards for themselves and tend to be overly critical of themselves when they fail to meet
these standards. This can lead to a lot of self-imposed stress and pressure, which can
contribute to the fight-or-flight response associated with neural circuit dizziness.

3. **High Expectations of Themselves:** These individuals often set lofty goals for themselves
and are disappointed or critical of themselves when they do not meet these expectations. This
can lead to a cycle of stress and self-criticism, which can contribute to the symptoms of neural
circuit dizziness.

4. **Conscientious:** Conscientious individuals are typically reliable, organized, and diligent.

They have a strong sense of duty and tend to be very careful and vigilant. While these traits can
be positive, they can also lead to stress if the individual feels they are not living up to their own
standards or the expectations of others.

5. **Overly Responsible:** These individuals often feel a strong sense of responsibility for others
and may take on more tasks and burdens than they can handle. This can lead to feelings of
being overwhelmed and stressed, which can trigger symptoms of neural circuit dizziness.

6. **People-Pleasing:** People who have a strong desire to be liked or approved of by others

often go out of their way to please others, sometimes at the expense of their own needs or
well-being. This can lead to stress and resentment, which can contribute to the symptoms of
neural circuit dizziness.

7. **Difficulty Setting Boundaries:** These individuals often have trouble saying no to others and
may often put the needs of others before their own. This can lead to feelings of being
overwhelmed and stressed, which can trigger symptoms of neural circuit dizziness.
Title: How to treat your own PPPD and chronic dizziness (for free or low cost!).
Youtube Link:
https://www.youtube.com/watch?v=JwU27PdVFu0&list=PLFf7T0374CmCkMJB32rzlaRzAB5oL-
rFV&index=16

The video you provided is a guide by Dr. Yoni Arthur, an audiologist and strength coach who
specializes in vestibular disorders. The video is titled "How to Build Your Own Treatment Plan
for Chronic Dizziness". Here's a summary of the steps Dr. Arthur suggests:
1. **Ensure there's no medical or structural problem**: Make sure you've had the necessary
medical tests to confirm that there's no structural issue causing your dizziness.

2. **Understand it's a neural circuit issue**: The brain or central nervous system may be
creating the dizziness without a structural or medical problem causing it.

3. **Reduce the alarm or danger signals**: This involves reducing your baseline stress level and
changing the relationship your nervous system has with your dizziness. Techniques include
parasympathetic breathing, somatic tracking, and cognitive approaches.

4. **Recognize stressors and learn to 'tea kettle'**: This term, coined by Dr. Rachel Zofnis,
refers to recognizing and managing the build-up of stress, similar to steam escaping from a tea
kettle.

5. **Incorporate vestibular specific exercises**: These exercises are a way to practice triggers in
a systematic and safe way, helping your brain learn to handle things on the outside.

6. **Work through past experiences**: Understand how past experiences have contributed to
your current state. This can involve writing about these experiences and expressing thoughts
and feelings about them.

7. **Develop outcome independence**: This means knowing that the work you're doing will help
you even if you don't see changes right away. It involves setting small, achievable goals and
being patient with your progress.

Dr. Arthur emphasizes that everyone's journey will be different and encourages patience and
persistence in working through these steps.

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