One of the keys to navigating an illness like POTS involves pacing, and lots of it! Although this may seem easy or sound very straightforward on the surface, it can be really difficult. This is especially the case if you are newly diagnosed and adjusting to new symptoms, energy levels, and activity tolerance. It is a very difficult adjustment for many in our community and requires a significant amount of patience and self-compassion. We put together a Daily Pacing Schedule which can be found below!

Why Pacing?

Because many in our community can experience significant amounts of fatigue, orthostatic intolerance, pain, and post-exertional malaise after completing certain tasks or engaging in certain activities, it can be helpful to gauge energy levels and adjust activities and daily energy expenditures accordingly. We will say that this takes time and a lot of practice. Even when living with these illnesses for awhile, it can still be hard! There is a big desire to take advantage of lower symptom days, but if we overdo it, we can risk having very difficult flare-ups. Finding that balance is key.

How Can I Pace Myself More Effectively?

1.) Try to create a balanced schedule for each day which takes into consideration how much energy you have and how you are feeling. We created an example below that you can use as a guide.

2.) Alternate higher energy tasks with lower energy tasks, and try to alternate between both with breaks where you rest. We understand this may not always be possible if you are working or have familial obligations, so we just advise you to do your best with this, as best as you possibly can.

3.) Try to find time in your schedule to prioritize self-care, leisure activities, and tolerable exercise when possible. Gauge how your body is feeling each day and adjust accordingly. Even 5 minutes of self-care is better than no-self care! For some lower spoon self-care ideas click here, and for some higher spoon self-care ideas you can click here.

4.) Taking care of yourself and prioritizing rest, and what your body needs, is not lazy. Resting is productive! Repeat. Resting is productive! In our busy society we have often convinced many, and ourselves, that productivity is measured by the number of tasks we complete, and perhaps the number of emails we send, but we don’t believe this is the case or healthy. Healing our bodies, listening to our bodies, listening to what we need, and not overdoing it? All of this is extremely productive in our eyes. Taking care of our bodies is absolutely essential.