The feeling of almost fainting was not something pleasant. It feels quite scary when the world around is spinning, the vision is dimmed, and the head can't be lifted. Your body is telling you that your heart and brain aren't getting enough blood, so you need to shut down the system for a while to recover. Luckily, you can give your body just the right push to keep from fainting and stay upright.
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Part 1 of 3: Preventing Fainting
Step 1. If you can, lie down
The feeling of fainting occurs because there is not enough blood flow to the brain; even just a few seconds can cause fainting. Counter the effects of gravity on the body by lying down and preventing blood from pooling in the body or legs, allowing blood to flow back to the heart and brain.
It is best to lie on the ground, if possible. That way, if you faint, you don't run the risk of falling and getting injured
Step 2. If you can't lie down, sit with your knees bent and your head between your legs
If you're not out in the open, or in a public place, and you can't lie down, sitting with your head between your knees may be the best thing you can do to relieve the feeling of fainting. Hold this position until the dizziness goes away.
Again, all of this aims to redirect blood to the brain. When the head is lower and in line with the rest of the body, the blood pressure stabilizes, the body relaxes, and the feeling of fainting disappears
Step 3. Drink water, sports drinks, or juices
If you're actually healthy, feeling faint may be due to dehydration. As soon as possible, drink a glass of delicious drinks that do not contain caffeine. Pay attention to choosing drinks that don't contain caffeine – caffeine dehydrates the body, so it's the exact opposite of what you're drinking!
- Water can be drunk, but does not contain salt and electrolytes. If you can, choose sports drinks or low-calorie juices to improve your body condition.
- A little sugar consumption will help the brain increase blood glucose, thus keeping the body awake and not fainting. Therefore (and because it contains no salt), plain water is not always the best choice.
Step 4. Eat something salty
As mentioned earlier, many fainting spells are the result of dehydration, and eating something salty can actually help with that. It may sound a bit far-fetched, but it turns out that salt actually draws water from the stomach and makes it circulate in the body. So grab a bag of pretzels and lie down ndash; or better yet, have someone get you a pretzel.
If you have to limit your salt intake for some reason, this might not be a good idea. Instead, eat bland biscuits or toast – not something that risks making you feel nauseous. And of course, avoid salty fried foods, like potato chips. Opt for healthier salty snacks, such as nuts or pretzels
Step 5. Take a deep breath in through your nose, and out through your mouth, to stay calm and relaxed
Fainting, or even just a feeling of fainting, can be stressful. To keep your blood pressure and anxiety down, concentrate on your breathing. This will lower your heart rate that is too fast, relax your body, and focus on the present moment.
- Sometimes, fainting occurs as a result of feeling nervous. The vagus nerve irritates the brain, something triggers a reaction, and suddenly your blood pressure drops. Do you know people who fainted at the sight of blood or were injected? It's just their body's reaction, and partly to do with feelings of anxiety.
- The vasovagal reflex causes the heart rate to slow down and the blood vessels to dilate. As a result, blood will accumulate in the lower body and not reach the brain. This can be triggered by various things such as stress, pain, fear, coughing, holding your breath, or even urinating.
- You may also feel unsteady when you change your body position. This is called orthostatic hypotension and can occur if you stand up too quickly, also when you are dehydrated or taking certain medications.
Part 2 of 3: Preventing Repeated Fainting
Step 1. Eat regularly
Considering skipping breakfast? Do not do it. The body needs salt and sugar to stay on its feet. In fact, if you keep your blood pressure and blood glucose levels stable, and no other physical condition is present, normal syncope (fainting) can be avoided completely. To maintain normal body performance, perhaps all you have to do is eat (and drink) regularly.
However, some people do experience postprandial hypotension, which can lead to fainting. It's a medical term that means a drop in blood pressure after eating too much. Blood begins to collect in and around the stomach, reducing blood flow to the heart and brain – and as a result, the perfect recipe for fainting. If that sounds familiar, eat regularly, but not too much in one meal
Step 2. Avoid being too tired
Another reason some people faint is because they are too tired. It can be caused by lack of sleep or exercising too hard – both of which can interfere with blood pressure and cause fainting.
If you exercise too hard, your body may also be dehydrated (because your body loses fluids through sweat during exercise). Make sure to drink plenty of water again, if that suits your condition. The combination of dehydration and being overly tired can cause problems
Step 3. Take control of your stress and anxiety
Some people have fainting triggers, and don't have to pass out many times to find out what triggers them. If you know what causes you stress and anxiety, perhaps all you have to do is avoid those causes.
Needles, blood, and even more personal (or more disgusting) topics can cause feelings of fainting. Your heart starts to pump rapidly, your body starts to sweat, your breathing changes, and suddenly you pass out. Can you think of all the possible triggers for your fainting feeling?
Step 4. Go to a comfortable cool environment
Heat is another cause of fainting. Heat can dehydrate the body, shut down the body's systems, and is very bad for vertical awareness. If you're in a crowded room and it's too hot, you might just need to get out of there. Fresh air will restore consciousness, increase blood pressure, and restore the body's normal condition quickly.
The crowd is generally not helpful. If you know you're going to be in a crowded area, prepare yourself by eating a good breakfast, wearing light clothing, bringing snacks, and always knowing where the nearest exit is in case you need it
Step 5. Don't drink alcohol
In addition to caffeinated drinks, alcohol should also be avoided if you are worried about fainting. Alcohol can also dehydrate you, lower your blood pressure, and make you faint.
If you drink alcohol, limit yourself to one drink per day. And if you haven't eaten or drank much that day, be sure to combine alcoholic beverages with non-alcoholic foods and drinks
Step 6. Work your muscles
Sometimes, tensing a muscle can counteract the feeling of fainting. Cross your legs and tense the muscles, squatting if you can. You can also tense your arm muscles by holding and pulling each other. These small movements are to increase blood pressure. Even if you can't get rid of the feeling of fainting, this can give you enough time to get to a safe place to lie down.
There are also so-called “tilt exercises”, which involve training muscles for weeks to combat the feeling of fainting. You just need to stand with your back and head against the wall and your heels 15 cm away from the wall. Do it for about 5 minutes every two days. Increase the time slowly until it reaches 20 minutes. It sounds easy, but this position can help improve the flow in the brain (vagus nerve) that causes fainting
Part 3 of 3: Taking Care of Yourself after Fainting
Step 1. Move slowly
Some people feel very dizzy the first time they wake up in the morning – partly because they wake up too soon. It can occur at any time of the day, although it is most pronounced when you wake up from sleep or after lying down for a long time. Whenever you move, be sure to take it slowly, to give your heart and brain time to adjust to changes in blood flow.
This is especially important when moving from sitting, standing, and lying down. Once it's on its feet and stabilized, it should be fine; get up and stabilize yourself which needs to be done with care
Step 2. Rest for at least about 1 hour after passing out
Don't exercise or move around a lot after passing out. Fainting is your body's way of telling you that you need to rest, so listen up. Have a snack, and lie down. You will immediately feel better.
If you don't feel better within a few hours (provided you're taking good care of yourself, of course), this may be a symptom of a bigger problem. If so, it is worth seeking medical help as soon as possible. Do not hesitate to check with the doctor what seems normal
Step 3. Eat and drink something
You won't feel better until your body has recovered to normal. So, give your body something salty and something sweet. As mentioned earlier, a bag of pretzels or nuts, and a sports drink or juice are perfect for this – and make sure to finish all of them. Your body needs it.
It's a good idea to take a snack with you if you're worried about passing out again. What's more, you can also help others who are going through the same thing
Step 4. See a doctor
If you know the cause of fainting – overheating, not eating, etc. – it is probably safe to assume that the fainting is normal and not something serious. However, if you're not sure why you fainted, don't hesitate to see a doctor. Your doctor may be able to pinpoint the cause of your fainting, as well as help you avoid future health complications.
Also discuss your medications with your doctor. Some medications are known to cause symptoms of dizziness, fatigue, dehydration, and fainting. If that's the case, your doctor should be able to provide you with a suitable alternative
Tips
- When exercising, don't push yourself too hard. Realize limits, you are only human.
- If you feel very weak, and you are unable to walk, seek medical attention immediately.
- Make sure to always be fully hydrated before exercising.
- Make sure to get up slowly, if you have been lying down for a long time.
