How Do You Calm Down a POTS Flare Up: Effective Strategies for Relief

March 27, 2025

Dealing with POTS, or Postural Orthostatic Tachycardia Syndrome, can be tough, especially when flare-ups hit. These episodes can leave you feeling exhausted and overwhelmed. But don’t worry—there are plenty of ways to manage and ease those symptoms. In this article, we’ll explore various strategies to help you calm down a POTS flare-up, so you can get back to feeling more like yourself again.

Key Takeaways

Elevating your legs can help improve blood flow during a flare-up.
Staying hydrated and increasing sodium intake are crucial for symptom relief.
Avoiding heat exposure is essential to manage temperature sensitivity.
Resting when symptoms worsen is important for recovery.
Gentle exercises can help build tolerance over time.

Understanding POTS Flare Ups

Person meditating in nature for stress relief.

POTS flare-ups can be really tough, and understanding what's happening is the first step to managing them. It's not just about feeling a little off; it's a cascade of symptoms that can disrupt your day. Let's break down what POTS is, what a flare-up looks like, and what might trigger it.

What Is POTS?

Postural Orthostatic Tachycardia Syndrome, or POTS, is a condition that affects your autonomic nervous system. This system controls things you don't consciously think about, like heart rate, blood pressure, and digestion. When you stand up, blood tends to pool in your lower body. In healthy people, the autonomic nervous system kicks in to counteract this, but in people with POTS, this doesn't happen correctly. This leads to a rapid increase in heart rate upon standing, along with other symptoms. It's like your body's autopilot system is malfunctioning, causing a whole host of issues.

Common Symptoms of POTS

The symptoms of POTS can vary widely from person to person, making it a tricky condition to diagnose. Some of the most common symptoms include:

Lightheadedness or dizziness, especially when standing up.
Rapid heartbeat (tachycardia), often exceeding 30 beats per minute upon standing.
Brain fog and difficulty concentrating.
Fatigue that doesn't improve with rest.
Nausea and digestive issues.
Headaches.
Tremors and sweating.

It's important to remember that not everyone experiences all of these symptoms, and the severity can fluctuate. Some days might be better than others, and certain triggers can make symptoms worse. Keeping a symptom diary can be helpful in tracking your individual experience with POTS.

Triggers for POTS Flare Ups

POTS flare-ups can be triggered by a variety of factors, and identifying your personal triggers is key to managing the condition. Some common triggers include:

Dehydration: Not drinking enough fluids can reduce blood volume and worsen symptoms. Remember that increasing salt intake is important.
Heat exposure: High temperatures can cause blood vessels to dilate, leading to blood pooling.
Stress: Both physical and emotional stress can exacerbate POTS symptoms.
Infections: Illnesses can put extra strain on the body and trigger a flare-up.
Menstrual cycle: Hormonal changes can affect blood volume and autonomic function.
Certain foods: Some people find that certain foods, like those high in sugar or caffeine, can worsen their symptoms.

Knowing what sets off your symptoms can help you take proactive steps to avoid or mitigate flare-ups. It's all about understanding your body and what it needs to stay balanced.

Immediate Relief Techniques

When a POTS flare-up hits, it's all about quick action to minimize the impact. These are some things that have helped me get through those tough moments. It's all about finding what works best for you, so experiment and see what brings you the most relief.

Elevating Your Legs

This is usually my first move. Getting your legs up helps get the blood flowing back to your heart and brain, which can ease that lightheaded feeling. I usually lie down and prop my legs up on a couple of pillows. Even just doing this for 15-20 minutes can make a noticeable difference. Think of it as giving your circulatory system a little assist. It's a simple trick, but it can be surprisingly effective. You can also try exercises to relieve joint pain to help with blood flow.

Staying Hydrated

Dehydration can make POTS symptoms way worse. I try to keep a water bottle with me at all times and sip on it throughout the day. During a flare-up, I'll often add some electrolytes to my water to help replenish what my body is losing. It's not just about drinking water, it's about making sure your body can actually use it. I find that drinks with electrolytes help a lot more than plain water when I'm feeling really bad.

Using Compression Garments

Compression socks or leggings can be a game-changer. They help to squeeze the blood vessels in your legs, which prevents blood from pooling there. This can help raise your blood pressure and reduce symptoms like dizziness and fatigue. I usually wear compression socks every day, but I'll switch to leggings during a flare-up for extra support. It might feel a little tight at first, but it's worth it for the relief it provides.

I always keep a "POTS kit" ready with compression socks, electrolyte packets, and a cooling towel. That way, I'm prepared to tackle a flare-up no matter where I am. It's all about being proactive and knowing what your body needs.

Dietary Adjustments for Relief

Colorful plate of fresh fruits and vegetables for health.

Increasing Sodium Intake

For many with POTS, increasing sodium intake can be a game-changer. Sodium helps to increase blood volume, which can combat the lightheadedness and dizziness associated with POTS. It's not about mindlessly adding salt to everything, though. Think about incorporating salty snacks, like pretzels or salted nuts, into your diet. Broth-based soups can also be a good option. Just be mindful of your overall health and any other conditions you might have; it's always a good idea to check with your doctor before drastically increasing your sodium. You can find the sodium content on nutrition labels.

Electrolyte Solutions

Electrolyte solutions are more than just sports drinks; they can be a real help during a POTS flare-up. Electrolytes, like sodium, potassium, and magnesium, play a key role in maintaining fluid balance. When you're experiencing POTS symptoms, your body might not be regulating these electrolytes properly. Drinking electrolyte solutions can help replenish what's lost and get you back on track. There are tons of options out there, from pre-made drinks to powders you can mix yourself. Just watch out for added sugars, which can sometimes make things worse.

Foods to Avoid

Sometimes, what you don't eat is just as important as what you do eat. Certain foods can trigger or worsen POTS symptoms for some people. It's really individual, but common culprits include:

High-Carb Meals: Large amounts of simple carbs can cause blood sugar swings, which can exacerbate POTS symptoms.
Caffeine: While some find caffeine helpful, others experience increased heart rate and anxiety. It's worth experimenting to see how it affects you.
Alcohol: Alcohol can dehydrate you and dilate blood vessels, both of which can worsen POTS symptoms.

Keeping a food diary can be super helpful in identifying your personal triggers. Note what you eat and how you feel afterward. Over time, you might start to see patterns emerge. It's all about figuring out what works best for your body.

Managing Temperature Sensitivity

For many with POTS, temperature changes can really throw things off. It's not just about being uncomfortable; it can actually trigger or worsen symptoms. Finding ways to manage this sensitivity is key to feeling better overall.

Avoiding Heat Exposure

Heat is a big trigger for a lot of people with POTS. When it's hot, your blood vessels dilate, which can lower blood pressure and make POTS symptoms worse. So, avoiding heat exposure is super important. This might mean staying indoors during the hottest parts of the day, especially in the summer. If you have to be outside, try to stick to the shade as much as possible. Planning activities for cooler times of the day, like early morning or late evening, can also make a big difference. And don't forget to check the weather forecast before you head out, so you're prepared for any unexpected heat waves. It's all about being proactive and minimizing your time in the heat.

Cooling Strategies

When you can't avoid the heat entirely, having some cooling strategies on hand is a lifesaver.

Here are some ideas:

Cooling vests or scarves can help regulate your body temperature.
Handheld fans or misters can provide instant relief.
Applying cool, wet cloths to your neck or forehead can also help you cool down quickly.

I've found that keeping a spray bottle filled with water in the fridge is a game-changer. A quick spritz on my face and neck when I'm feeling overheated really helps. Also, those instant ice packs are great to keep in your bag for emergencies.

Dressing for Comfort

What you wear can also play a big role in managing temperature sensitivity. Opt for loose-fitting, breathable fabrics like cotton or linen. These materials allow air to circulate and help keep you cool. Dark colors absorb more heat, so lighter shades are generally a better choice. And don't forget about accessories! A wide-brimmed hat can shield you from the sun, and sunglasses can protect your eyes from the glare. Layering is also a good idea, even in warm weather, so you can easily adjust your clothing as the temperature changes. Think about quick-drying clothing too, especially if you're prone to sweating. The goal is to stay as comfortable as possible, no matter what the weather throws at you. Finding the right POTS treatment is key.

Rest and Recovery Strategies

Importance of Rest

When you're dealing with POTS, rest isn't just a luxury—it's a necessity. Pushing through a flare-up can actually make things worse in the long run. Think of your energy reserves as a bank account; overdrawing it leads to a crash. It's important to recognize when your body is signaling that it needs a break. Ignoring these signals can lead to prolonged symptoms and a longer recovery period. Prioritizing rest allows your body to conserve energy and focus on regulating autonomic functions that are disrupted in POTS.

Creating a Restful Environment

Your surroundings play a big role in how well you can rest. Here are some things that can help:

Minimize Noise: Use earplugs, a white noise machine, or noise-canceling headphones to block out distractions.
Dim the Lights: Bright lights can be stimulating. Opt for soft, warm lighting or blackout curtains.
Temperature Control: Keep your room cool and well-ventilated. Overheating can exacerbate POTS symptoms.
Comfortable Bedding: Invest in comfortable pillows, blankets, and sheets that promote relaxation. Consider compression garments for better circulation.

Creating a restful environment is about more than just physical comfort; it's about creating a space where your mind can also unwind. This might involve decluttering your space, removing electronic devices, or establishing a consistent bedtime routine.

Mindfulness and Relaxation Techniques

Mindfulness and relaxation techniques can be powerful tools for managing POTS flare-ups. These practices help to calm the nervous system, reduce stress, and promote a sense of well-being. Here are a few techniques to try:

Deep Breathing Exercises: Practice slow, deep breaths to activate the parasympathetic nervous system and lower your heart rate. Pursed lip breathing can help with shortness of breath.
Meditation: Even a few minutes of daily meditation can reduce anxiety and improve your overall sense of calm. There are many guided meditation apps available.
Progressive Muscle Relaxation: This technique involves tensing and releasing different muscle groups to relieve tension throughout the body.
Gentle Stretching: Light stretching can help to ease muscle stiffness and improve circulation. Try elevating your legs by sticking some pillows underneath them to encourage the blood to flow back up to the top half of your body.

Incorporating these relaxation techniques into your daily routine can significantly improve your ability to manage POTS symptoms and promote overall well-being.

Exercise and Physical Activity

It's easy to feel like exercise is the enemy when you're dealing with POTS flare-ups. But, hear me out, appropriate physical activity can actually be a really helpful tool in managing your symptoms long-term. It's all about finding the right balance and listening to your body.

Gentle Exercises

When I say "exercise," I don't mean running a marathon. Think more along the lines of activities that keep you moving without putting too much strain on your system. Swimming is awesome because the water supports you and keeps you cool. Recumbent bikes are another good option since you're not fully upright. Even just walking around the house more often can make a difference. The goal is to gradually increase your tolerance without triggering a flare-up.

Building a Routine

Okay, so you've found some exercises that don't make you feel awful. Now what? The key is consistency. Try to establish a routine, even if it's just for 15-20 minutes a few times a week. Start slow, and gradually increase the duration and intensity as you feel able. It's also a good idea to keep a log of your activity and how you feel afterward. This can help you identify what works and what doesn't.

Listening to Your Body

This is probably the most important thing. With POTS, there will be good days and bad days. Don't push yourself too hard on the bad days. It's okay to take a break or modify your routine. And on the good days, don't overdo it either! It's tempting to try to make up for lost time, but that can easily lead to a crash.

Pacing is super important. Think of it like this: do a little less on the good days so you can do a little more on the not-so-good days. It's all about finding that sweet spot where you're challenging yourself without pushing yourself over the edge.

Long-Term Management of POTS

POTS is a marathon, not a sprint. Managing it effectively means thinking long-term and making adjustments to your lifestyle. It's about finding what works for you and sticking with it, even when you feel good. Consistency is key.

Identifying Personal Triggers

One of the most important steps in long-term POTS management is figuring out what sets off your symptoms. Keep a detailed journal of your daily activities, diet, stress levels, and any symptoms you experience. Over time, patterns will emerge, helping you pinpoint your POTS triggers. It could be anything from specific foods to weather changes or even certain types of physical activity. Once you know what to avoid, you can take steps to minimize your exposure and reduce the frequency of flare-ups.

Scheduling Flexibility

POTS can be unpredictable, so it's important to build flexibility into your schedule. This might mean adjusting your work hours, taking breaks throughout the day, or having backup plans in case you need to cancel commitments. Communicate your needs to your employer, family, and friends so they understand your limitations and can support you.

Plan activities for times of day when you feel best.
Allow for rest periods throughout the day.
Have a backup plan for when symptoms flare.

Living with POTS requires a different approach to planning your life. It's not about doing everything all the time, but about prioritizing what's important and pacing yourself to avoid overexertion.

Consulting Healthcare Professionals

Regular check-ins with your healthcare team are essential for long-term POTS management. This includes your primary care physician, cardiologist, and any other specialists involved in your care. They can monitor your progress, adjust your medications as needed, and provide guidance on lifestyle modifications. Don't hesitate to reach out if you're experiencing new or worsening symptoms. A healthcare team that understands POTS is invaluable.

Wrapping It Up: Managing POTS Flare-Ups

Dealing with a POTS flare-up can be tough, but knowing what to do can really help. Remember to listen to your body and give it the rest it needs. Salt and hydration are your friends, so don’t skimp on those. Compression gear can make a difference too, helping keep blood where it should be. And don’t forget about cooling down—staying at a comfortable temperature is key. It’s all about finding what works for you and having a plan in place. With a little patience and the right strategies, you can get through those rough patches and feel more like yourself again.