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In Part 1 of our Living Well with POTS series, we covered how to build a gentle morning routine to tackle early-day fatigue and dizziness. But what about managing the rest of your daily activities?

When you live with Postural Orthostatic Tachycardia Syndrome (POTS), routine household tasks like folding laundry, chopping vegetables, or standing at the stove can feel surprisingly draining. Standing still pulls blood away from your brain and heart, making symptoms like dizziness and a racing heart flare up quickly.

Fortunately, implementing evidence-based lifestyle modifications around the house can save a tremendous amount of energy and keep symptoms stabilized. Here are practical, real-world strategies to help you move through your day with more ease.

Sit When You Can

Standing still is one of the hardest things for your body when you have POTS because gravity pulls blood straight down into your legs and lower body. You can reduce orthostatic stress throughout the day by bringing a seat to your routine tasks:

• Kitchen & Bathroom: Sit down while folding laundry, chopping vegetables, brushing your teeth, or doing dishes. Keeping a stool at the kitchen counter or bathroom sink is a simple adjustment that conserves significant energy.
• Try a Zero-Gravity or Reclining Chair: A portable, reclining camp-style chair (sometimes called a “zero-gravity” chair) is a fantastic tool. Because it reclines and elevates your legs, it helps blood return to your heart much more easily than sitting upright in a standard chair. Because they are lightweight and foldable, you can easily move one from room to room whether you are watching TV, supervising dinner in the kitchen, or relaxing outside.

Keep Moving Instead of Standing Still

If you have to be on your feet, like waiting in line or standing at the stove, try to avoid holding completely still. Engaging your muscles acts as a natural pump to push blood back up toward your heart:

• Shift your weight from foot to foot.
• Rock back and forth on your heels and toes.
• March gently in place.
• Squeeze and release your leg and buttock muscles.

Many people with POTS already find themselves doing these movements! Standing completely still puts much more strain on your cardiovascular system than walking or lightly moving around.

Pace Yourself

Managing daily tasks with POTS is all about energy conservation and pacing. Break up larger chores into smaller, manageable chunks throughout the week. Instead of trying to clean an entire room at once, do one small task at a time and schedule rest periods in between. Listen to your body and rest before you feel wiped out, not after.

In the Shower

Showers are often a major trigger because they combine two challenging factors: prolonged standing and warm water.

• Use a shower chair or stool: Sitting down in the shower eliminates the standing component entirely, making it one of the most effective tools for reducing symptom flares. You can find affordable, sturdy shower chairs at most pharmacies or medical supply stores.
• Use cooler water: Hot water causes your blood vessels to open up (dilate), which pulls blood away from your head and worsens dizziness. Turning the temperature down to lukewarm or comfortably cool makes a noticeable difference.
• Keep showers shorter: Minimizing time in a warm, steamy environment helps prevent blood pooling.
• Plan your transition: Towel off while sitting down if you can, and take a moment before standing up. Having a non-slip mat and grab bar nearby adds important safety.

Managing Heat Triggers

Heat is a well-documented trigger for POTS because vasodilation (the widening of blood vessels) causes blood to pool in the lower body. A few practical ways to protect yourself from heat include:

• Stay in air-conditioned spaces during hot weather whenever possible
• Use a handheld fan or cooling towel when you are out and about
• Keep a spray bottle with cool water to mist your skin
• Avoid hot tubs, saunas, and long, hot baths
• Plan outdoor errands for the cooler parts of the day, such as early morning or evening

The Big Picture

Managing POTS effectively is about adapting your environment to support your autonomic nervous system. By prioritizing seated posture for chores, pacing your energy, and actively managing heat exposure, you can keep your daily symptoms far more stable.

Looking for Personalized POTS Support?

Finding practical, evidence-backed solutions that work for your unique body shouldn’t feel overwhelming. If you want a medical partner who truly understands dysautonomia, I’m here to support you.

• Have questions? Schedule a free Meet & Greet to see if my practice is right for you.
• Explore ongoing care options: Learn more about our practice memberships.
• Ready to get started? Complete your new patient registration here.

References

1. Bryarly M, Phillips LT, Fu Q, Vernino S, Levine BD. Postural Orthostatic Tachycardia Syndrome: JACC Focus Seminar. Journal of the American College of Cardiology. 2019.
2. Sheldon RS, Grubb BP, Olshansky B, et al. 2015 Heart Rhythm Society Expert Consensus Statement on the Diagnosis and Treatment of Postural Tachycardia Syndrome… Heart Rhythm. 2015.