For students, Postural Orthostatic Tachycardia Syndrome (POTS) can present challenges to your ability to attend and participate in school. Symptoms like dizziness, fatigue, brain fog, and chronic pain can interfere with concentration, reduce academic performance, and often lead to frequent absences.
While these challenges can feel relentless, there are strategies that can help students manage their energy and maintain a more consistent daily routine. One of the most helpful approaches is learning how to balance activity through pacing.
Energy conservation with POTS
One way to understand energy management is to imagine your body’s energy as a phone battery. If you drain it completely, you need to wait for it to recharge before using it again. However, if you use some of the battery and top it up regularly, your phone will always be ready to go.
By planning periods of rest alongside activity, many people with POTS find they’re able to accomplish more and feel better while doing it. The right balance looks different for everyone, but pacing strategies can help individuals work within their current limits and gradually increase their capacity over time.
An important first step is identifying your baseline—the amount of activity you can handle without worsening symptoms. This can vary day to day and includes not just physical tasks, but also mental, emotional, and social activity. Even things like watching TV or chatting with friends use energy.
To find your baseline, track your activities and symptoms to notice patterns. Your baseline should feel manageable, even on difficult days. It’s not a permanent limit—it’s a starting point that supports safe, steady progress. To maintain balance, aim for a mix of physical, mental, and social tasks, with plenty of planned rest throughout the day.
Energy conservation strategies
Daily planner tips:
– Prioritise essentials & focus on key tasks
– Space out activities: to prevent overload
– Include leisure time for your wellbeing
– Schedule school incl. classes and breaks & homework
– Plan to Socialise e.g. family meals, friend outings
– Exercise regularly to manage POTS symptoms
– Add rest breaks to recharge throughout the day
Modify daily tasks:
– Sit when possible (e.g. brushing teeth, food prep)
– Use aids like a shower chair
– opt for cooler showers
Sleep smart:
– Maintain a consistent sleep routine and relaxing environment
– Avoid screens and stimulating activities before bed
– Get morning sunlight (before 9:30 AM) and spend time outside daily
– Include physical activity during the day
– Eat at consistent times to support your body clock
Optimise nutrition and hydration:
– Drink plenty of water and electrolyte drinks to support blood volume
– Eat smaller, more frequent meals to prevent post-meal fatigue.
For more strategies you can see our other blog post about POTS management strategies here.
Living with POTS in your teen years isn’t easy, especially when life is asking so much from you. But understanding your energy and learning to pace yourself can make a huge difference. You’re not lazy, you’re not doing it wrong—you’re just navigating life with a little extra challenge. And with the right tools, you’ve got this!