Sudden bouts of short dizziness

I'm 31F and have been recently experiencing these very sudden but short bursts of dizziness. It happened for the second time the other day whilst I was leaving my office as I was talking out to get into the lifts I suddenly felt everything spin and stumbled into the wall. Just happened a third time a day later whilst lying down with my neck and head propped up.

I had vertigo twice about 4 years ago , during Covid I got a little too stuck into paint by numbers and would sit on the floor doing it on the coffee table for hours to the point where my neck was so sore I couldn't hold my head up so I would put my head down on the coffee table and keep painting (just found out I have ADHD so this feels less insane now haha). I went to a physio who just massaged my neck really hard and I started waking up with vertigo so bad the whole room was spinning, would walk u to walls and very nauseous for hours. I ended up seeing this physio who basically threw my head around and "helped guide the crystals in my inner ear back in place". It happened again about a few weeks after (yes, after returning to paint by numbers again) and went back to the physio and was fixed.

It's been years since these incidents and haven't had vertigo or dizziness since however I've had a really sore neck and tight traps recently due to work stress and got a massage where she went a bit hard on my neck and think these short bouts have started since then.

Is there anything I can do to try and correct it? Would these bouts of dizziness and losing balance be related to anything to do with my neck and getting massages too strong on my neck? What can I do to prevent it from happening again It was honestly one of the worst feelings to experience as you feel so out of control of your body and you really can't function at all, I'm so scared it's going to come back again or it might happen when I'm crossing the road or somewhere less safe!

I am currently taking mounjaro and have been on 7.5 for about 4 months and been on the medication for about 7-8 months, I ate breakfast and lunch this day (this issue only just started a week ago and previously had vertigo not on this medication) I also start vyvanse for my AFHD (20mg) about 3 months ago with no issues!