Learning to Listen: My Go-To Strategies for Postural Orthostatic Tachycardia Syndrome (POTS) Flare Days

If you live with Postural Orthostatic Tachycardia Syndrome, also known as POTS, you know that every day can feel a little different. Some mornings you wake up ready to take on the world, and others, your body reminds you that it’s time to slow down. For a long time, I struggled to accept that rest was part of progress. I thought pushing harder meant I was “winning” against my symptoms. But over time, I learned that listening to my body was not a sign of weakness, it was a form of strength.

These are called “flare days.” They’re the days when my heart rate is unpredictable, standing feels like a challenge, and every ounce of energy feels precious. Instead of fighting my body, I’ve learned to work with it. Here are a few strategies that have helped me manage flare days, both physically and mentally.

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1. Permission to Rest

This one took me far too long to learn. Resting is not giving up. It’s part of recovery.On days when I feel that familiar dizziness or fatigue creep in, I remind myself that one day of rest can prevent a week of setbacks. I used to push through, running, training, or studying when my body was clearly asking me to stop. Now, I see rest as a tool, not a timeout. Sometimes, the best thing I can do for my health and goals is take a day off.

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2. Focus on Hydration and Salt

During a flare, your body is working overtime to regulate blood flow and heart rate. Increasing hydration and electrolytes can make a huge difference. I keep electrolyte packets and salt pills on hand and sip throughout the day, even when I’m resting. It’s a small action that gives my body a bit of extra support when it needs it most.

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3. Movement — Only When It Feels Right

Even on tough days, gentle movement can sometimes help improve circulation and mood. That might look like stretching on the floor, light yoga, or a short recumbent bike ride. But if my body says “no”, I listen. Learning the difference between “I’m tired but okay” and “my body is asking for rest” has been one of the most powerful tools in my POTS journey.

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4. Reset Your Mindset

Flare days can be mentally hard. They can make you feel like you’re losing progress or falling behind. But I’ve learned to reframe them as part of the healing process. I use these days to focus on mental recovery by relaxing and reflecting on how far I’ve come. Instead of seeing them as wasted days, I see them as days that help me recharge for what’s next.

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5. Gratitude for the Good Days

Living with Postural Orthostatic Tachycardia Syndrome means celebrating the wins, big and small. Every time I bounce back from a flare day, I remind myself that progress isn’t linear, and resilience is built in the pauses. The good days feel even better when you learn to honor your body on the hard ones.

Flare days are not failures, they’re part of the journey. They’ve taught me patience, self-awareness, and the importance of compassion for myself. Whether you’re an athlete, a student, or just trying to get through the day, remember this: you are not falling behind by resting. You are healing.