Being diagnosed with Postural Orthostatic Tachycardia Syndrome (POTS) can be a strange kind of relief. After months — or years — of unexplained fatigue, dizziness, cognitive fog, and frustration, you finally have a name for what you’re experiencing. But the diagnosis is just the start. The real challenge begins with managing your symptoms, reclaiming daily routines, and rebuilding your quality of life.
At Dr. Sarah Diekman’s clinic, we understand that POTS isn’t “just feeling dizzy” or “just needing more salt.” It’s a complex, often invisible disorder that affects the entire autonomic nervous system. Dr. Sarah Diekman, who not only treats POTS patients but lives with the condition herself, brings both clinical insight and personal understanding to her care.
Here are practical, proven ways to manage POTS symptoms — from the moment you receive a diagnosis to everyday living.
1. Understand What POTS Really Is
POTS is a form of dysautonomia — a dysfunction of the autonomic nervous system that controls involuntary bodily functions like heart rate, blood pressure, digestion, and temperature regulation.
In POTS, the hallmark is a sustained increase in heart rate of at least 30 beats per minute in adults (or 40 bpm in adolescents) within 10 minutes of standing, in the absence of orthostatic hypotension, often accompanied by symptoms like:
- Lightheadedness or dizziness
- Fatigue or “crashing” after activity
- Heart palpitations
- Nausea or GI distress
- Brain fog, cognitive dysfunction, or mental clouding
- Heat intolerance
- Shortness of breath, often described as a sensation of not getting enough air
POTS is not a psychological disorder. It’s a real, physical condition — and managing it starts with education and validation.
2. Build a Symptom Tracker
Tracking your symptoms helps identify patterns and triggers. Use a simple journal or app to log:
- Heart rate changes when standing
- Hydration and salt intake
- Sleep quality
- Foods eaten
- Stress or hormonal cycles
- Physical activity levels
This data isn’t just for your own awareness — it can help Dr. Sarah Diekman and her team customize your treatment plan based on what’s actually happening in your daily life.
3. Prioritize Hydration and Electrolytes
It’s not just about drinking water. Most POTS patients need 2–3 liters of fluid and 3,000–10,000 mg of sodium per day, depending on individual needs and medical guidance.
Try:
- Electrolyte packets like Liquid IV, LMNT, or DripDrop
- Broths and salty snacks like olives or pickles
- Adding salt to meals liberally (as advised)
Hydration helps expand blood volume and reduces the body’s need to overcompensate for low circulation, which can ease symptoms like lightheadedness and cognitive fog.
4. Get Moving — Slowly and Strategically
Exercise intolerance is real with POTS, but deconditioning can make symptoms worse. The key is a gradual, structured approach to movement.
Dr. Sarah Diekman often recommends starting with recumbent exercises like:
- Rowing machine
- Recumbent bike
- Swimming or water aerobics
- Resistance bands while seated
Gradual conditioning can improve blood return to the heart and stabilize the nervous system — but it must be tailored to your limits. Dr. Sarah Diekman works with patients to build custom movement plans that honor your body’s capacity.
5. Modify Your Environment
Standing for long periods, heat exposure, and sudden postural changes can all trigger POTS flares. Small changes can make a big difference:
- Use a shower chair and cool water
- Raise the head of your bed 4–6 inches
- Wear compression garments (waist-high is best)
- Avoid standing in lines — lean or squat when possible
- Use mobility aids if needed, without guilt
This isn’t about giving in — it’s about giving your body the support it needs.
6. Eat Smart: Small, Frequent, Balanced Meals
Large meals, especially those high in carbs or sugar, can lead to postprandial hypotension — a drop in blood pressure after eating. To avoid this:
- Eat smaller meals every 2–3 hours
- Focus on high-protein, low-to-moderate carb meals
- Avoid caffeine and alcohol early in treatment
- Consider a registered dietitian familiar with dysautonomia (ask Sarah Diekman for referrals)
Dr. Sarah Diekman offers nutritional guidance and symptom-specific plans as part of comprehensive care.
7. Manage Brain Fog and Fatigue
Mental fatigue, forgetfulness, and slow processing speed are common with POTS. Known as brain fog — or more clinically, cognitive dysfunction or mental clouding — it can be one of the most frustrating aspects of the illness.
Helpful strategies include:
- Breaking tasks into small chunks with rest breaks
- Using reminders and planning apps
- Reducing sensory overload — quiet spaces, noise-canceling headphones
- Getting evaluated for coexisting conditions like ADHD, MCAS, or EDS
- Prioritizing sleep hygiene: consistent bedtime, limited screens, cool environment
8. Seek the Right Medical Team
Not every doctor understands POTS — and not every patient has the bandwidth to explain it again and again. That’s why Dr. Sarah Diekman created her clinic: a practice that prioritizes validation, science, and collaboration.
As someone who has walked this path herself, Dr. Sarah Diekman offers something few others can: personal insight combined with clinical training from Johns Hopkins in Occupational and Environmental Medicine.
Patients working with Dr. Sarah Diekman receive:
- Telemedicine access
- Diagnostic evaluation
- Help managing co-conditions (like Long COVID, EDS, MCAS)
- A long-term treatment relationship rooted in empathy and evidence
9. Set Realistic Goals and Redefine Success
Living with POTS might mean your life looks different — but different doesn’t mean worse. You may need to pace yourself, but you can still work, go to school, have relationships, and pursue your goals.
Start by asking:
- What gives me energy, not just takes it?
- What’s one small thing I can do today to care for myself?
- What adjustments do I need to thrive, not just survive?
Dr. Sarah Diekman often reminds patients: “You may always have POTS, but you don’t have to let it define you.”
10. Connect With Community
Isolation can worsen both symptoms and mental health. Seek out:
- Dysautonomia International or Standing Up to POTS for education and resources
- Facebook or Reddit support groups
- Patient stories and testimonials — like those shared on our site
Hearing others say “me too” can change everything. You’re not alone in this.
Final Thoughts
POTS is a complicated condition, but managing it doesn’t have to be guesswork. With the right tools, treatment, and team, it is possible to regain stability, energy, and hope.
At Dr. Sarah Diekman’s clinic, we do more than diagnose — we walk with you through the hard days, the confusing symptoms, and the small wins that add up over time.
Take the first step toward personalized, empathetic care — schedule a new patient appointment or call 833-768-7633.
