The start of a new school year can be exciting — new notebooks, fresh routines, and maybe even a sense of possibility. But if you’re living with Postural Orthostatic Tachycardia Syndrome (POTS), the back-to-school season can also be daunting. Early mornings, long days, and social pressure can push your symptoms into overdrive.
Here’s the thing: you can make this work. It just might look different than it does for everyone else. And that’s okay.
- Know Your Triggers and Plan Around Them: POTS symptoms can spike with certain triggers — standing too long, heat, dehydration, or even stress. Before school starts, make a quick list of your top three triggers. Then, brainstorm solutions.
- If heat is a problem, wear lightweight, breathable clothing and bring a cooling towel in your bag.
- If dehydration worsens your symptoms, keep a large, insulated water bottle with you (bonus points if it’s filled with electrolyte water).
- If mornings are rough, ask your school if you can adjust your schedule or start later on high-symptom days.
- Master the Art of Hydration and Salt: One of the most effective tools for managing POTS is keeping your blood volume up. That means plenty of fluids and salt.
- Create a water goal with your doctor and stick to it!
- Keep salty snacks in your locker or bag — pretzels, salted nuts, or electrolyte chews.
- Consider starting your day with a glass of electrolyte water before you even get out of bed.
- Pace Yourself with the Spoon Theory: School takes more “spoons” (energy units) than most people realize — not just physically, but mentally and emotionally, too. Plan your day like you’re managing a battery:
- Don’t pack all your hardest classes back-to-back if you can help it.
- Build in breaks where you can sit, rest, and refocus.
- Give yourself grace on days when your energy runs low.
- Create a Symptom-Friendly School Kit: You don’t have to carry a survival pack the size of a small car, but a few essentials can make a big difference:
- Water bottle with electrolytes
- Small salty snacks
- Compression sleeves or socks
- Cooling towel
- Lightweight cardigan (for temperature regulation)
- Sunglasses for light sensitivity
- Advocate for Yourself: If you haven’t already, consider creating a 504 Plan or talking to school staff about accommodations. Common ones for POTS include:
- Permission to carry a water bottle
- Elevator access
- Extra time for moving between classes
- Flexible attendance policies
- Restroom breaks without needing a pass
- Prioritize Recovery Outside of School: School isn’t your whole life — and with POTS, rest is not laziness, it’s essential maintenance.
- Keep your evenings low-stress when possible.
- Aim for consistent sleep (yes, even on weekends).
- Schedule downtime after big days or events.
- Remember You’re Not Alone: There’s a growing community of students, parents, and teachers learning about POTS. Finding your people — online or in person — can give you support and tips you won’t find in textbooks.
Back-to-school season with POTS isn’t about doing everything “perfectly.” It’s about setting yourself up so you can learn, participate, and grow without burning yourself out.
You’re allowed to do things differently. You’re allowed to rest. And you’re allowed to be proud of yourself for showing up — no matter what that looks like.
