The POTS Blog

 New Year, New Goals: Setting Realistic Health Goals with POTS

January 1, 2025

The start of a new year often brings excitement and motivation to set fresh goals. However, if you’re living with POTS, traditional resolutions like “exercise every day” or “never miss a workout” might feel overwhelming or even unrealistic. Instead of aiming for perfection, let’s focus on small, sustainable health goals that set you up for long-term success.

 

1. Start Small & Be Specific

One of the biggest mistakes people make when setting goals is making them too broad or ambitious. Instead of “get stronger,” try something specific like: “I will increase my daily water intake by one extra glass.”

Small steps are easier to stick with and build momentum over time.

 

2. Prioritize Consistency Over Intensity

For many with POTS, pushing too hard can lead to setbacks. Instead of focusing on how much you do in one session, focus on how often you show up for yourself. Gradually build up your stamina by increasing duration or resistance as your body allows.

 

3. Listen to Your Body & Adjust as Needed

POTS symptoms can fluctuate, so it’s important to remain flexible with your goals. If a tough symptom day derails your plan, don’t get discouraged. Adjust and keep going. Some ways to do this include:

- Having a backup plan (if a workout feels impossible, swap it for deep breathing or mobility work).

- Tracking progress in a symptom journal to recognize patterns and adjust accordingly.

 

4. Focus on Non-Exercise Goals Too

While movement is essential for managing POTS, there are other key areas that impact overall well-being.

Consider setting goals like:

- Improving hydration by adding electrolytes to your daily routine.

- Getting better sleep by establishing a relaxing bedtime routine.

- Practicing mindfulness or stress-reducing activities like deep breathing or meditation.

 

5. Celebrate Small Wins

Every step forward is progress, no matter how small. Recognize and celebrate achievements like:

- Completing a workout, even if it’s shorter than planned.

- Drinking more water consistently throughout the week.

- Feeling less fatigued after making adjustments to your routine.

Progress isn’t about being perfect—it’s about making small improvements that add up over time.

 

New Year’s resolutions don’t have to be overwhelming. By setting realistic, flexible, and achievable goals, you can make meaningful progress in your POTS journey. Remember—small steps lead to big changes, and every effort counts!

 Love Your Body: Practicing Self-Compassion with POTS

February 1, 2025

February isn’t just about celebrating love for others—it’s also a great time to focus on self-love and self-compassion, especially when living with POTS. Your body may not always cooperate the way you want it to, but learning to be kind to yourself can make a huge difference in your mindset and overall well-being.

 

1. Shift Your Perspective: It’s easy to feel frustrated with your body when symptoms flare up, but instead of focusing on what POTS has taken, try recognizing what your body is doing for you. It’s fighting every day to keep going—acknowledge that strength.

 

2. Speak to Yourself with Kindness: Would you talk to a friend the way you talk to yourself? If you catch yourself being harsh, reframe your thoughts. Instead of “I should be able to do more,” try “I am doing my best, and that is enough.”

 

3. Celebrate Small Wins: Maybe today you sat up for longer, drank enough water, or listened to your body’s need for rest—that’s progress. Recognizing and celebrating these moments can help shift your focus to what’s possible instead of what feels out of reach.

 

4. Prioritize Rest Without Guilt: Resting isn’t “giving up”—it’s an essential part of healing. Your body needs recovery time, and honoring that is an act of self-care, not weakness.

 

5. Find What Makes You Feel Good: Self-love comes in many forms. Whether it’s gentle movement, a creative hobby, or wearing something that makes you feel confident, small acts of care can improve how you feel about yourself.

 

Loving your body with POTS doesn’t mean ignoring the challenges—it means treating yourself with the same patience and kindness you’d give to a loved one!