Living with Postural Orthostatic Tachycardia Syndrome (POTS) can feel overwhelming at first. POTS is a condition that affects the autonomic nervous system, causing your heart rate to rise significantly when moving from sitting or lying down to standing. Symptoms often include dizziness, fatigue, brain fog, and lightheadedness. The result? Everyday activities feel much more challenging, even impossible.
I was diagnosed with POTS several years ago at the age of 37, although I experienced symptoms for most of my life. Like many others, I initially struggled to adjust. It wasn’t just the diagnosis itself but the lifestyle changes it required that felt daunting. I had to come to terms with my limitations and adjust my expectations for myself, all while navigating medication trials, diet changes, and exercise programs. Over time, though, I learned that small, intentional shifts could make a big difference. Through trial, error, and the guidance of my healthcare team, I discovered practical strategies that helped me live more fully with POTS. As an occupational therapist, I’m now paying it forward to others with this condition. Today, I want to share five life hacks for POTS that have made my journey not only manageable but empowering.
1. Habit Chaining: Sustainable Change One Step at a Time
How to Build Small POTS Lifestyle Changes That Last
When I was first diagnosed, I pressured myself to overhaul everything overnight in my pursuit to feel better. That approach was exhausting. Eventually, I reminded myself of my OT training and started habit chaining. This means adding one small change at a time and linking it to something I already do.
For example, I added an extra glass of water in the morning before getting out of bed. I made sure I had it on my nightstand the night before so that it was ready for me. After awhile, I was then able to build on this to add another glass of water with breakfast, and so on. Over time, these manageable habits turned into a routine that supports my health without overwhelming me. This technique is one of the best ways to make sustainable POTS lifestyle changes.
2. Give Yourself Grace and Listen to Your Body
Coping with POTS Symptoms Through Self-Compassion
Perhaps the most important hack of all is learning to honor your limitations and listen to what your body is telling you. With POTS, pushing too hard often backfires. Giving yourself permission to rest isn’t weakness, it’s wisdom.
I had to learn that saying “no” to an activity or taking a break doesn’t mean I’m failing. It doesn’t mean I’m disappointing my loved ones. It means I’m respecting my body’s needs. Having grace with yourself allows you to let go of guilt and focus on what truly supports your health. This mindset shift is a powerful part of coping with POTS symptoms and building resilience.
3. Create Restorative Routines
Why Consistency Matters in Managing POTS
Managing POTS isn’t just about avoiding flare-ups, it’s about building a lifestyle that restores your body. Establishing consistent routines around sleep, relaxation, and gentle movement can help regulate symptoms.
For me, setting a gradual morning routine to greet the day gently has been a powerful positive force in my days. I wake, drink my water, and give myself permission to scroll or just lay in bed while the water begins to make it into my system. I set my alarm earlier than I need to in order to accommodate this leisurely time. By the time I begin to get out of bed, I am more hydrated and experience less symptoms than I did when I used to get out of bed right away.
I also give myself permission throughout the day to take rest breaks, even while maintaining a full-time work schedule. By treating rest as an intentional part of my day, I’ve found more balance and resilience. This is a strategy I often recommend in occupational therapy for POTS sessions with clients
4. Pacing: Protect Your Energy Bank
Energy Management Strategies for POTS
Think of your energy like a bank account—you only have so many “spoons” to spend in a day. With POTS, overexertion can quickly lead to symptom flare-ups. By pacing activities, I learned to plan my day in a way that balances energy with rest.
Breaking large tasks into smaller steps, prioritizing what matters most, and scheduling downtime between activities can reduce crashes and help you feel more in control. I also think a lot about the timing of more energy-intensive activities, typically completing these toward the later part of the day when I am more hydrated and typically feel at my best for the day. This simple but powerful POTS management strategy prevents burnout and makes daily life more predictable.
5. Modify Activities to Decrease Symptoms
Occupational Therapy Tips for Daily Living with POTS
One of the most effective POTS lifestyle changes I made was modifying how I do everyday activities. Even small adjustments can reduce dizziness and fatigue.
Sit while cooking, folding laundry, or doing other chores.
Use adaptive equipment like shower chairs or grab bars.
Wear compression garments to support circulation.
These changes aren’t about giving up independence—they’re about working smarter, not harder. Occupational therapy for POTS often focuses on exactly these kinds of modifications to keep you living fully.
Living Well with POTS
Being diagnosed with POTS changed my life, but it didn’t stop me from living it. Through habit chaining, giving myself grace, creating restorative routines, pacing my activities, and modifying tasks, I’ve found ways to manage symptoms and regain a sense of control.
If you’re navigating how to live with POTS, remember—you don’t have to change everything at once. Small, intentional shifts add up, and with the right strategies, it’s absolutely possible to thrive.
Are you or someone you love living with Postural Orthostatic Tachycardia Syndrome? As an occupational therapy provider, I can help you create personalized strategies that fit your lifestyle. Reach out today to learn how we can work together to make life with POTS more manageable—and more joyful.
Frequently Asked Questions About POTS
Is POTS curable?
POTS is not currently considered curable, but many people experience significant improvement with the right lifestyle adjustments, medical support, and therapy strategies. Some even go into remission.
What helps most with POTS symptoms?
Hydration, pacing, lifestyle changes, and symptom-specific management strategies can all help. Many people also benefit from occupational therapy for POTS, which focuses on adapting daily activities and building sustainable routines.
Can you live a normal life with POTS?
Yes! While POTS brings challenges, with the right management plan—including life hacks like pacing, habit chaining, and modifying activities—many people live full and meaningful lives.
What role does occupational therapy play in managing POTS?
Occupational therapists help individuals with POTS identify energy-saving techniques, create healthy routines, and adapt tasks to make daily living more manageable. This kind of personalized support makes long-term success more sustainable.