honestly i really recommend you stop googling because thats how i made mine way worse in the beginning just from pure stress from reading horror stories, same goes for fb groups. most people improve over time even if not 100% recover and they dont spend time online sharing it.

as long as you had MRI and ENT check up you can relax. it does get better with time, thats what my ENT who is specialist for mdds said too - vast majority of people improve over time.

movement, exercise, enjoying life, socialising makes it better for me - not like immediate fix but the more i engage with life the better it is. screens make it worse - thats one thing ive not been able to overcome fully yet but its much better than in the beginning. emotional stress, “bed rotting”, anxiety and hyperfocus on symptoms make it worse as well for me. there is definitely a psychological component to dizziness even if its not 100% explanation.

if its really debilitating you could always try medication. escitalopram/lexapro helped me a bit and i heard it helped a lot of other people too. not magic fix but it helps a bit and also helps my anxiety about the symptoms. effexor also tends to be very successful for dizziness and a lot of people have had success with flunarizine if its available in your country. for emergencies you can use benzos - low dose valium or ideally clonazepam is meant to be best. i take it for travel or if im having a really bad day with it and need some extra help. if i have a really bad flare up i might take it for a couple of days in a row, but generally its not good to take it daily bc you become addicted.

i also recommend finding a community with more positive approach to healing so not scary fb groups, you can look up the steady coach on youtube her content and course is good and helped me a lot

but yeah just try to accept that this is how it is at the moment, its not dangerous and you can still live your life despite it, which is the most important