Holiday Survival Guide for Dysautonomia and POTS Patients | Doctor Tips

Navigating the Holidays With Dysautonomia

The holidays are an exciting time, but for people living with POTS and other forms of dysautonomia, they often come with hidden symptom triggers. With a bit of planning and self awareness, it is possible to reduce flares and still participate in what matters most.

Common holiday triggers to keep on your radar

Dehydration
Cold weather reduces our perception of thirst, but hydration needs do not decrease and for many dysautonomia patients, they are higher than average. Consistent fluid intake is essential. I recommend keeping electrolytes easily accessible and sipping regularly throughout the day rather than trying to “catch up” later.

Long travel days
Extended periods of sitting or standing can worsen blood pooling, dizziness, and fatigue. If you are traveling, plan movement breaks when possible. Simple leg activation, short walks, and compression garments can be helpful tools to support circulation.

Large holiday meals
Big meals, especially those high in carbohydrates, can divert blood flow to the digestive system and worsen symptoms such as lightheadedness or post meal fatigue. Smaller, more frequent meals are often better tolerated and help maintain more stable energy and blood pressure.

Stress and sensory overload
Busy schedules, crowded gatherings, loud environments, and bright lights all place added strain on the nervous system. These factors can trigger symptom flares. Give yourself permission to step away, take breaks, or leave early when needed to allow your system to reset.

Alcohol and high sugar foods
Alcohol and excess sugar can contribute to blood pressure instability, dehydration, and symptom exacerbation. Many patients find that moderation or avoidance makes a meaningful difference in how they feel during and after events.

A final word

Listen to your body, pace yourself, and support your autonomic system so you can actually enjoy the holiday season rather than recover from it. Tools like Enact can make symptom management more approachable, with targeted support for dizziness, fatigue, brain fog, and related challenges commonly seen in dysautonomia.

Small, proactive choices can add up to a more stable and enjoyable holiday experience.