Coping With Flare-Ups: Managing POTS Symptoms on Tough Days

Living with Postural Orthostatic Tachycardia Syndrome (POTS) means learning to adapt to daily challenges, especially when flare-ups strike. These episodes can disrupt your routine, limit physical activity, and take an emotional toll. While there’s no one-size-fits-all cure, understanding how to cope during these difficult periods can make a significant difference in your quality of life.

This article explores how to manage POTS symptoms during flare-ups, what triggers them, and how you can build a personalised plan for relief and resilience.

What Is a POTS Flare-Up?

A POTS flare-up is a period when symptoms suddenly intensify. You may feel fine one day and wake up the next with overwhelming fatigue, dizziness, or heart palpitations. These flares can last hours or even days, making everyday tasks feel exhausting.

Common POTS symptoms that worsen during a flare-up include:

• Rapid heart rate upon standing

• Severe fatigue or exhaustion

• Brain fog or trouble concentrating

• Dizziness or lightheadedness

• Nausea or digestive issues

• Cold hands and feet

• Shortness of breath

What Triggers POTS Flare-Ups?

Understanding what causes flares can help you manage them more effectively. Triggers often include:

• Dehydration or electrolyte imbalance

• Heat exposure or hot showers

• Overexertion

• Stress or lack of sleep

• Illness or infection

• Menstrual cycle changes

• Skipping medications or an improper diet

Because POTS is a highly individualised condition, triggers can vary greatly from person to person. Keeping a symptom and trigger journal can help you identify patterns and prevent future flare-ups.

Coping Strategies for Tough Days

When you’re amid a flare-up, every little action matters. Here are proven strategies to help you cope and recover faster:

1. Prioritise Rest

Your body is demanding energy to rebalance itself. Don’t fight it—give in to rest. Resting in a reclined or horizontal position helps improve blood circulation and reduce the strain on your heart.

• Use compression garments if you need to move around.

• Keep your legs elevated to reduce blood pooling.

2. Hydrate, Hydrate, Hydrate

One of the most effective ways to manage POTS symptoms is by staying hydrated. Drink 2 to 3 litres of fluids daily during flares.

• Include electrolyte-rich drinks like coconut water, electrolyte tablets, or salt-infused water.

• Avoid caffeinated or sugary beverages, which can worsen dehydration.

3. Focus on Nutrition

Food fuels your recovery. Choose easily digestible, small meals rich in protein, complex carbs, and healthy fats.

• Salted crackers, broth, bananas, and lean proteins are ideal.

• Avoid processed foods and high-sugar snacks, which can spike and crash your energy levels.

4. Wear Compression Gear

Compression stockings or abdominal binders help reduce venous pooling and stabilise blood pressure when upright.

• Choose garments with a 20–30 mmHg pressure rating for optimal support.

• Wear them in the morning when blood pooling tends to be worst.

5. Regulate Your Environment

Avoid hot or crowded places. Keep your environment cool and quiet to reduce stress and overheating.

• Use a fan, air conditioning, or cooling towels.

• Dress in breathable layers.

6. Mind-Body Practices

Gentle breathing exercises, meditation, and mindfulness can help you calm your nervous system.

• Practice box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4.

• Try guided meditations or soft music during resting periods.

7. Communicate and Plan Ahead

Let family or roommates know when you’re not feeling well. Create a flare-up plan with go-to meals, medications, and emergency contact numbers.

• Prepare an “emergency care kit” with hydration drinks, medications, and comfort items.

Read our latest blog: https://drcynthia.com/how-diet-and-hydration-impact-pots-symptoms/

Emotional Support Matters

Living with unpredictable POTS symptoms can affect your emotional well-being. It’s okay to feel frustrated, sad, or anxious. Finding support is essential:

• Join online POTS support groups

• Talk to a therapist familiar with chronic illness

• Practice self-compassion—your limits don’t define your worth

Building a Flare-Up Prevention Routine

Once you’ve stabilised, focus on preventing future flare-ups by:

• Tracking symptoms and triggers

• Sticking to a daily hydration and salt intake plan

• Following a gentle, consistent exercise program (under supervision)

• Getting quality sleep every night

• Staying informed about your condition

FAQ: Managing POTS Symptoms on Flare-Up Days

❓ What’s the best way to recover quickly from a POTS flare-up?

Answer: Rest in a reclined position, hydrate with electrolytes, eat small salty meals, and reduce physical and emotional stress. Give your body time to reset.

❓ Should I take my usual medications during a flare-up?

Answer: Yes, unless advised otherwise by your doctor. Do not adjust or skip doses without consulting your healthcare provider.

❓ How long do POTS flare-ups usually last?

Answer: Flares can last from several hours to several days, depending on the trigger, individual health, and how quickly symptoms are managed.

❓ Can exercise help prevent flare-ups?

Answer: Gentle, gradual exercise can help improve circulation and reduce long-term symptoms. Avoid strenuous activity during flares, and consult a POTS-aware physical therapist.

❓ When should I seek medical help?

Answer: If symptoms like fainting, chest pain, or severe breathing issues occur, seek immediate medical attention.

Knowledge Panel: Quick Facts About POTS Flare-Ups

Final Thoughts

Flare-ups are a tough reality for many people living with POTS, but they don’t have to take control of your life. By understanding your body, recognising your triggers, and having a solid coping plan in place, you can reduce the frequency and intensity of these episodes.

POTS may be unpredictable, but with the right tools, knowledge, and support, you can navigate the bad days and reclaim the good ones.

You can see this link for more information and get in touch with the doctor: https://g.co/kgs/yAfjNB9