Summarize by providing four ways a person with vertigo can use self-care for treatment. 

Self care

Depending on what's causing your vertigo, there may be things you can do yourself to help relieve your symptoms. Your GP or the specialist treating you may advise you to:

    do simple exercises to correct your symptoms
    sleep with your head slightly raised on two or more pillows
    get up slowly when getting out of bed and sit on the edge of the bed for a minute or so before standing
    avoid bending down to pick up items
    avoid extending your neck – for example, while reaching up to a high shelf
    move your head carefully and slowly during daily activities
    do exercises that trigger your vertigo, so your brain gets used to it and reduces the symptoms (do these only after making sure you won't fall, and have support if needed)

system
chaar tareeke pradaan karke sankshep main ek vyakti jo vertigo ke saath ek vyakti upachaar ke liye aatm-dekhbhaal kaa upyog kar saktaa he.

khud kii dekhbhaal

aapke vertigo kaa kaaran kya he, iske aadhaar par, aisi chijen ho sakati hai jo aap apane lakshanon ko dur karne main madad karne ke liye khud kar sakate hai.aapkaa jeepi yaa aapke dwaara ilaaj karne vaala visheshgy aapako salaah de saktaa he:

    apane lakshanon ko thik karne ke liye saral abhyaas karen
    apane sir ke saath do yaa adhik takie par thodaa uthaaya
    bistar se baahar nikalate samay dhire -dhire uthen or khadey hone se pehle ek yaa ek minute ke liye bistar ke kinare par baithen
    item lene ke liye neeche jhukne se bachein
    apni gardan kaa vistaar karne se bachein - udhaaharan ke liye, ek ucch shelf tak pahunchate hue
    dainik gatividhiyon ke dauraan apane sir ko dhyaan se or dhire -dhire sthanantarit karen
    aise vyaayaam karen jo aapke vertigo ko trigar karte hai, isliye aapkaa mastishk isaki aadat ho jaataa he or lakshanon ko kam kar detaa he (yah sunishchit karne ke baad ki aap gir nahin jaaenge, or jarurat padane par samarthan hoga)
user
swa-dekhbhaal kii ranneeti jo vertigo ke liye upachaar pradaan kar sakati he, unamem shaamil hai:

* bistar se baahar nikalne or khadey hone se pehle thodi der ke liye bistar ke kinare par baithkar dhire -dhire uthanaa
* atirikt takie yaa samyojya bistar kaa upyog karke apane sir ke saath thodaa uthaaya
* dainik gatividhiyon kaa pradarshan karte samay apane sir ko dhyaan se or dhire -dhire aage badhanaa
* kuch uthaane ke liye apane kulhon par jhukne se bachanaa

ye keval suzav hai.yadi aap vertigo se peedit hai, to sabase acchhee cheez jo aap kar sakate hai vah he apane praathmik dekhbhaal chikitsak yaa doctor se paraamarsh karen.ve aapako samajhane main madad kar sakate hai, or ek vyavhaarya upachaar yojana ke saath aa sakate hai jo aapke liye kaam karata he.
assistant
<|system|>
</s>
<|user|>
chaar tareeke pradaan karke sankshep main ek vyakti jo vertigo ke saath ek vyakti upachaar ke liye aatm-dekhbhaal kaa upyog kar saktaa he.

khud kii dekhbhaal

aapke vertigo kaa kaaran kya he, iske aadhaar par, aisi chijen ho sakati hai jo aap apane lakshanon ko dur karne main madad karne ke liye khud kar sakate hai.aapkaa jeepi yaa aapke dwaara ilaaj karne vaala visheshgy aapako salaah de saktaa he:

    apane lakshanon ko thik karne ke liye saral abhyaas karen
    apane sir ke saath do yaa adhik takie par thodaa uthaaya
    bistar se baahar nikalate samay dhire -dhire uthen or khadey hone se pehle ek yaa ek minute ke liye bistar ke kinare par baithen
    item lene ke liye neeche jhukne se bachein
    apni gardan kaa vistaar karne se bachein - udhaaharan ke liye, ek ucch shelf tak pahunchate hue
    dainik gatividhiyon ke dauraan apane sir ko dhyaan se or dhire -dhire sthanantarit karen
    aise vyaayaam karen jo aapke vertigo ko trigar karte hai, isliye aapkaa mastishk isaki aadat ho jaataa he or lakshanon ko kam kar detaa he (yah sunishchit karne ke baad ki aap gir nahin jaaenge, or jarurat padane par samarthan hoga)</s>
<|assistant|>
swa-dekhbhaal kii ranneeti jo vertigo ke liye upachaar pradaan kar sakati he, unamem shaamil hai:

* bistar se baahar nikalne or khadey hone se pehle thodi der ke liye bistar ke kinare par baithkar dhire -dhire uthanaa
* atirikt takie yaa samyojya bistar kaa upyog karke apane sir ke saath thodaa uthaaya
* dainik gatividhiyon kaa pradarshan karte samay apane sir ko dhyaan se or dhire -dhire aage badhanaa
* kuch uthaane ke liye apane kulhon par jhukne se bachanaa

ye keval suzav hai.yadi aap vertigo se peedit hai, to sabase acchhee cheez jo aap kar sakate hai vah he apane praathmik dekhbhaal chikitsak yaa doctor se paraamarsh karen.ve aapako samajhane main madad kar sakate hai, or ek vyavhaarya upachaar yojana ke saath aa sakate hai jo aapke liye kaam karata he.</s>
