My Experience with POTS + Tips to Manage Symptoms

Wellness
Written By Lauren Sklar

My Story with Postural Orthostatic Tachycardia Syndrome (POTS)

Before I ever heard of POTS, I was dealing with a strange mix of symptoms that didn’t seem to connect—constant lightheadedness, dizzy spells, abdominal pain, and blood pooling in my feet so badly they’d turn purple. I kept wondering if it was just anxiety, dehydration, or maybe I was overthinking everything.

I eventually laid it all out during a visit with my general practitioner, and she mentioned POTS and referred me to a dysautonomia clinic for testing. The clinic did tilt table testing, blood work, vitals, and more observation—and by the end of that day, I walked out with a POTS diagnosis. 

Getting that diagnosis was a mix of relief and confusion. I finally had a name for what I was feeling, but I had so much to learn. In this post, I’m walking through my experience and what’s actually helped me live better with POTS.

What is POTS?

To give a brief explanation, Postural Orthostatic Tachycardia Syndrome (POTS), is a form of Dysautonomia—a disorder of the autonomic nervous system. This part of the body controls functions we don’t consciously think about, like heart rate, blood pressure, and digestion. In people with POTS, the body has trouble properly circulating blood to the brain when standing up, which can lead to symptoms like lightheadedness, rapid heartbeat, fatigue, and brain fog.

What I’ve Learned & How I Manage It

Note: Nothing here is a cure, and what works for one person might not work for another, but if you're navigating life with POTS, I hope these tips help guide your own path forward.

1. Salt Everything (Seriously)

Before I knew I had POTS, I thought I just had a weird love for salty snacks—but it turns out, my body was onto something. Consuming salt helps the body retain fluids, which can increase blood volume and make it easier to manage symptoms like dizziness and fatigue.

Practical Tips:

  • I always keep salt on hand—with packets in my purse and car, and a salt shaker that lives on my desk.
  • I like to keep lots of salty snacks around. Some of my favorites are pretzels, popcorn, pickles, peanut butter crackers, and roasted chickpeas or edamame with salt.

2. Water Is Basically My Lifeline

I’m always drinking water throughout the day. With POTS, staying hydrated isn’t optional—it’s a must, and when I miss it, it hits me hard.

Practical Tips:

  • Whether I’m at my desk, in my bag, or by my bed, I always make sure there’s a bottle of water within reach.
  • Since thirst can be a delayed signal with POTS, I make sure to drink water regularly—even if I don’t feel thirsty.

3. Supplements Can Save The Day

Water is great, but sometimes I need a little more. Electrolytes like sodium, potassium, and magnesium play a key role in maintaining blood volume and supporting nerve function. If it’s hot out or I’ve been extra symptomatic, electrolyte supplements give my body the extra boost it needs.

Practical Tips:

  • Right next to the salt packets I keep in my purse and car, I carry electrolyte packets so I’m always prepared to manage symptoms on the go.
  • Consult your healthcare provider for personalized electrolyte goals and safe supplementation.

4. Eat Smaller Meals, More Often

Staying energized with POTS isn’t always easy, but I’ve learned that eating smaller portions more often helps keep my energy (and blood pressure) more stable throughout the day.

Practical Tips:

  • I add snack breaks into my daily routine like I would a medicine or hydration reminder.
  • I like to prep a few small meals and snacks on Sundays so I have grab-and-go options ready throughout the week.

5. Shower Smarter

Showering isn’t always easy with POTS. To avoid feeling faint or exhausted, I use lukewarm water and finish with a cool rinse. I also make sure the bathroom is well-ventilated to avoid excess steam and overheating.

Practical Tips:

  • Use lukewarm water instead of hot to prevent blood pressure drops.
  • Finish with a cool rinse to help body temperature regulate.
  • Ventilate the bathroom or use a fan to prevent excess steam buildup.
  • If needed, consider sitting while showering to avoid dizziness.

6. Staying Still at Work Doesn’t Work for Me

If you’re like me and work at a desk, frequently switching between sitting and standing can be a game-changer for improving circulation and preventing blood from pooling in your legs.

Practical Tips:

  • Working at an adjustable desk is one of my favorite tools—it makes it easy to switch between sitting and standing without interrupting my workflow.
  • While sitting at my desk or in meetings, I try to keep my feet slightly elevated whenever possible.
  • I try to add movement breaks throughout the workday by standing up, stretching, or walking around regularly.

7. Break Up Long Standing with Small Movements

Standing in place is a recipe for symptoms. If I’m standing in line or talking to someone, I do subtle calf raises or point and flex my feet to help prevent dizziness or feeling like I might pass out.

Practical Tip:

  • I mentioned doing calf raises and pointing and flexing my feet as small movements while standing still, but here are a few other ways to keep your circulation going: marching in place, rotating your ankles, and shifting your weight.

8. Keep Up with Regular Check-Ups

With POTS being unpredictable, routine health evaluations help keep treatments aligned with my current needs. They also offer a chance to track vital statistics and essential nutrients like B12 and iron that impact my energy levels.

Practical Tips:

  • I track my vitals at home using simple tools.
  • Schedule periodic lab work to monitor essential nutrients.
  • Keep a journal to connect how readings relate to how I feel.

9. It’s Ok To Say No, Take Breaks, And/Or Leave Early

With POTS, energy can be unpredictable and limited. Saying yes to too much can lead to exhaustion and symptom flare-ups, so it’s important to prioritize and pace myself.

Practical Tips:

  • When making plans with others, I try to share honestly that my ability to participate may change on short notice if my symptoms flare up.
  • Because symptoms can worsen unexpectedly, I make sure to have an "exit plan" at events, like driving myself or having someone to pick me up.

10. Give Yourself Grace

POTS symptoms can change day to day—you might feel great one day and completely wiped the next. Try not to measure today against yesterday or compare yourself to anyone else.

Whether you’re living with POTS or just trying to get a better idea of what it’s about, I hope this post offers some clarity and a little light to those navigating the condition.

For more resources and information about POTS, visit the Dysautonomia Project.

FTC DISCLAIMER: I participate in affiliate advertising; therefore, If you click and/or make a purchase through certain links on this site or any related social media platforms, I may make a commission from that purchase (at no added cost to you). Please know all opinions are my own, honest opinions, regardless of sponsorship, referral links, and/or affiliation.
Lauren Sklar