Katie Feuerstein

You’re in the middle of a relaxing, productive, or exciting day when you start to feel gross.  Maybe you’re working on something big, maybe you’re relaxing in bed, or maybe you’re on the go.  No matter what your day holds, it’s hard to do anything when you’re worried you might suddenly be sick.  Many things can trigger nausea: travel, anxiety, illness, lack of sleep, and dehydration, to list a few.  Nausea can get in your way, slow you down, and frustrate you.  As someone with vertigo, I know just how awful and disheartening that feeling can be.  People often don’t know what to do when they feel nauseous—which can lead them to do things that make it worse.  Learning to live with vertigo has taught me some quick, effective, and easy ways to help myself feel better fast.  Here are my top five tips for overcoming nausea.

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1) Keep it cool

When we feel sick, our first instinct is often to get comfortable and snuggle up.  We reach for warm blankets, make ourselves warm food, and brew warm drinks.  It may seem counterintuitive, but being warm can actually make nausea worse.  Take a layer off, turn down the temperature, or drink a cold, refreshing beverage.  That will help to keep you alert and clear the fogginess that frequently accompanies nausea.

2) Stay hydrated

Nausea and lack of appetite go hand-in-hand, but it’s important to remember to stay hydrated.  Cold water should be your go-to, since it helps keep you alert much the same as keeping cool does, but if you want something with a little more pep, try ginger ale.  Ginger is known to help with nausea induced by motion sickness and seasickness, but it also helps with other types of nausea.  Citrus juices, alcohol, and caffeinated drinks should be avoided, as they might make your stomach feel worse.

3) Eat B.R.A.T.S.

If you notice that you’re feeling lightheaded or faint, it may be because you haven’t eaten or drank enough.  Even though eating is the last thing you want to do when you’re nauseous, not eating will only exacerbate the problem.  To ensure your body has enough fuel without making your stomach upset, follow the B.R.A.T.S. diet: bananas, rice, applesauce, toast, and saltines.  These foods help get your blood sugar back up and fight the lightheadedness without provoking an upset stomach.  Or, for a treat that helps fight the nausea directly, try ginger chews.  However, be aware that some foods can also make the nausea worse.  Stay away from greasy, spicy, or smelly foods until you’re feeling better.

4) Get fresh air

For groggy types of nausea, getting fresh air can work wonders.  Moving around can also help to clear your mind, especially if you’ve been stuck in place for a long time—say, at your desk, in the car, or on an airplane.  If you can’t go outside, open a window or turn on a fan to help the air circulate.  If your nausea is caused by vertigo or motion sickness, though, be wary of moving around too much.  

5) Breathe

If the nausea gets worse, focus on your breathing.  When utilized properly, this simple trick can even prevent you from throwing up.  Different types of breathing techniques work better for different people: maybe you prefer breathing in through your nose and out through your mouth, maybe you prefer counting while you breathe, or maybe you prefer to imagine that you’re inhaling health and wellness and exhaling the nausea and sickness.  Be creative and use whichever breath technique you like the most. In a pinch, this trick can tide you over until you have access to either a better form of treatment, like medication (or a bathroom).

Above all else, I’ve learned that nausea is a ‘thing of the mind.’   When I allow myself to dwell on it, it gets worse.  When I’m fully distracted, I forget that it’s even there.  Nausea can be a self-fulfilling prophecy: if you tell yourself you feel awful, then you will.  So take a break!   Do something that engages you, not something that requires a lot of focus or effort, and take your mind off the nausea.  Take care of yourself, have faith, and the nausea will go away.

 

Katie Feuerstein is a sophomore at Oberlin College in Ohio and an intern at bSmart.  She loves language, writing, music, and people.

 

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