Fainting is a loss of consciousness that doctors call "syncope": it is caused by a reduction in blood flow to the brain and is usually temporary. The feeling of fainting can be frightening as the world appears upside down, hearing and vision tend to fail and you feel like you can't stand up. Fortunately, in many cases it is possible to understand what is happening and take action to avoid fainting or, at least, protect yourself from any falls.
Steps
Part 1 of 3: Preventing Fainting
Step 1. Lie down if possible
When you feel faint, your brain isn't getting enough blood. It is enough for the intensity of the flow to decrease for a few seconds to pass out. Counteract the effect of gravity acting on your body by lying down to ensure that blood flows back to the heart and brain rather than accumulating in the abdomen and legs.
If possible, lie on the floor so as not to fall and risk hurting yourself
Step 2. If you can't lie down, sit on the floor with your knees bent and put your head between your legs
When space doesn't allow you to lie down or you are in public, sitting down and keeping your head between your legs may be the best thing to do to avoid fainting. It's best to stay in that position until you start feeling better.
Again, the aim is to redirect blood to the brain. When the head is low and in the same plane as the rest of the body, the blood pressure stabilizes, the body relaxes and the feeling of fainting disappears
Step 3. Get plenty of fluids to stay hydrated
If you have no other health problems, it may be that the feeling of fainting is caused by dehydration. Make sure you keep your body hydrated by getting plenty of fluids, especially water, but fruit juices or sports drinks will work fine too.
If possible, avoid drinks with caffeine, a substance that dehydrates the body by eliminating the benefit offered by liquids
Step 4. Eat something salty
You can consider eating a salty food, but only if your blood pressure is at a normal level, as salt causes it to rise. If not, just drink some water.
If your doctor has advised you to use salt in moderation, you can eat a piece of bread or unsalted crackers. The important thing is to avoid anything that could make you nauseous and of course fried foods, such as potato chips
Step 5. Take deep breaths as you inhale through your nose and exhale through your mouth to stay calm and relaxed
Fainting or even just feeling it can cause severe stress. Focus on breathing to keep anxiety and blood pressure under control. The body will relax, the heartbeat will slow down and in this way you will be able to regain calm and concentration.
- In some cases, nervousness can cause fainting. Do you know someone who faints at the sight of blood or a syringe? This is a reaction called vasovagal syncope.
- Vasovagal syncope causes a slow heart rate and dilation of blood vessels. As a result, blood accumulates in the lower body, so the brain suffers. Vasovagal syncope can be caused by various factors, such as stress, pain, fear, cough, but also by holding your breath and urinating.
- You can feel faint even when you change positions. This phenomenon, called orthostatic hypotension, usually occurs when standing up quickly, but it can also be caused by dehydration and certain medications.
Part 2 of 3: Preventing Recurring Fainting
Step 1. Eat at regular times
Are you thinking of skipping breakfast? Don't do this, because your body needs salt and sugar to stay active. If you keep your blood pressure and glucose at a stable level, you can avoid fainting, as long as it's not a medical condition that is causing the fainting. Eating and drinking on a regular basis may be enough to keep the body in tip-top shape.
Some people have postprandial hypotension which can lead to fainting. This is a complex term for a drop in blood pressure due to having eaten too much. When you overeat at the dinner table, blood builds up in and around your stomach causing a deficit to your heart and brain, so you could risk fainting. If this is a recurring problem, try to eat light, frequent low-carb meals rather than binge eating at the main meal
Step 2. Be careful not to tire yourself too much
Another reason people faint is that they exert too much effort. For example, fainting could be caused by lack of sleep or excessive physical activity - factors that can affect blood pressure and send the body out of phase.
If you get too tired during exercise, you may become dehydrated due to excessive fluid loss through sweat. You must therefore be "fully" sure that you are drinking enough if you intend to train at an intense level. Between dehydration and over-fatigue, you could get yourself in trouble
Step 3. Control anxiety and stress
For some, fainting is caused by specific factors that become easily identifiable after a few episodes. If you know what makes you anxious and stressed, managing anxiety and stress may be the only thing you can do to avoid fainting.
Other factors can also trigger fainting, such as the sight of needles, blood or other elements related to personal history. Your heart starts beating wildly, you start to sweat, your breathing becomes labored and suddenly you are out of action. Can you imagine what the triggers of the sensations you feel might be?
Step 4. Stay in a comfortable and cool environment
Heat is another factor that can make you pass out. When the temperature is very high, the body tends to become dehydrated, freezes and, in a short time, you can lose consciousness. If you are in a very hot and crowded room, it may be enough to go elsewhere to feel better. The fresh air will awaken your senses, your blood pressure will rise and within minutes you will feel good again.
Crowded places can cause inconvenience. If you know that you will find yourself in a confined environment with many other people, prepare yourself by having a healthy breakfast, wearing light clothing, taking a snack with you and always having in mind where the nearest exit is in case of need
Step 5. Don't drink alcohol
In addition to caffeine, alcohol should also be "avoided" if you are concerned about fainting. Alcoholic beverages can also lower your blood pressure and knock you out.
If you don't want to give up drinking, don't exceed the amount of one drink per day. Also, if you happen to drink too much or on an empty stomach, drink some water (or a soft drink) or accompany the drink with food
Step 6. Keep your knees slightly bent
If you have ever witnessed a military event where soldiers stand for long periods, you will know that some often end up fainting. It is not the locked knees that cause fainting, but keeping the leg muscles completely still.
You can experiment with a technique called "tilt training" which involves training your muscles over the course of a few weeks. What you need to do is stand upright, with your back and head against a wall and your heels about 6 inches away from it. Stay in that position for about 5 minutes a day, then slowly increase the time of the sessions until you get to 20 minutes. This exercise can help you loosen the nerve fibers in your brain (vagus nerve) that cause you to faint
Part 3 of 3: Taking Care of Yourself After Fainting
Step 1. Move slowly
Some people experience severe dizziness when they get up in the morning and this happens because they move to a standing position too quickly. The same phenomenon can happen at other times of the day, although it is easier to notice when standing up after lying down for a long time. Whenever you move, be sure to do it slowly to give your body and brain time to adjust to the change in blood flow.
Move slowly, especially when changing positions (sitting, lying or standing). Once you are up and stable you shouldn't have any problems, but getting up and finding your balance requires calm and concentration
Step 2. Rest for at least an hour after you pass out
Do not exercise and move as little as possible. Your body is telling you that you need to stay calm, so listen to it. Have a snack and then make yourself comfortable. In no time, you should feel better.
If you don't feel better within a few hours (assuming you are taking care of your health), fainting could be a sign of a more serious condition. In such a case, it will be imperative to promptly contact a doctor
Step 3. Eat and drink something
Drink to rehydrate your body and have a snack too. The nutrients and sugars will give you the energy and boost your body needs.
You should keep a snack on hand if you are concerned you may pass out again
Step 4. See your doctor
If you know what is causing the fainting (for example, heat or missing a meal), you can probably assume it was an extraordinary episode that shouldn't alarm you. If you are not really sure what the cause may be, don't hesitate to contact your doctor. With its help you will be able to determine what the problem is and avoid future complications.
Review the list of medications you are taking with your doctor. Some medicines are known to cause symptoms such as dizziness, fatigue, dehydration and fainting. If this is the case, your doctor will be able to prescribe an alternative treatment for you
Advice
- If the feeling of fainting is intense and you can't even walk, contact a doctor right away.
- Drink plenty of fluids before exercising to avoid the risk of your body becoming dehydrated.
- When exercising, don't push yourself over the limits. Don't expect too much from your body: you are a human being, not a robot.
- If you are alone and in a public place, you can ask for help from the closest person or a manager. Lie down or sit on the floor to avoid falling and hurting yourself if you faint.
- Stand up very slowly if you have been lying down or in a crouched position for a long time.
Warnings
-
Fainting can be a symptom of a serious condition. The diseases in question include:
- Heart or vascular problems, such as clots in the lungs, irregular heartbeat, heart disease and heart valve disease
- Nervous system problems, such as epilepsy, stroke, or a transient ischemic attack (TIA).
-
Fainting can indicate a serious problem if:
- It is often repeated in a short period of time;
- It happens during physical activity or under exertion;
- It happens without any kind of warning or while you are lying down (when it is nothing serious, people generally feel that they are about to pass out, for example they feel severe nausea, intense heat or dizziness);
- If you are losing a lot of blood (this may also be internal bleeding that you cannot see)
- You are out of breath;
- You have chest pain
- You have a fast or altered heartbeat (palpitations);
- You have a numb or tingling part of your face.
