Mental Health: Mindfulness and PoTS
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Living with PoTS can be overwhelming. The constant adjustments, unpredictable symptoms and extreme exhaustion can leave us feeling disconnected from our bodies and worn thin emotionally.
Mindfulness offers a gentle and supportive way for us to reconnect with ourselves. It isn’t a quick fix or a cure, but it can support and guide us towards living with more calm, clarity and self-compassion.
What is Mindfulness?
Mindfulness simply means paying attention to the present moment – to what’s going on within and around us – and adopting an approach of curiosity and kindness rather than judgment.
We don’t have to sit cross-legged and meditate or silence our minds. Mindfulness can be practiced lying down, sitting up or moving and going about our day. Stepping out of autopilot mode and learning to be with ourselves just as we are, without needing to change or fix anything. When practising mindfulness, we bring our attention to the present moment, letting go of past stresses or worries about the future, which can help calm both mind and body.
What Are the Benefits of Mindfulness?
Several research studies show that regular mindfulness practice can improve overall wellbeing. Here are some of the ways it can help:
- Reduce stress and anxiety by calming the nervous system and helping us respond to challenges with more ease.
- Improve emotional regulation by allowing space for difficult feelings without becoming overwhelmed by them.
- Enhance body awareness, helping us notice early signs of fatigue or symptoms so we can respond with care.
- Increase focus and mental clarity, even in the midst of brain fog.
- Foster self-compassion, helping us quieten our inner critics and treat ourselves more gently.
- Build resilience by giving us tools to stay grounded and steady, even during uncertainty and difficult times.
How Does This Relate to PoTS?
For those of us living with PoTS, mindfulness can offer real and practical support. PoTS often brings physical instability, emotional strain, and mental fatigue, and often goes along with comorbidities, each with their own set of difficulties. Mindfulness may not be able to remove these challenges, but it can change how we relate to them and how we look after ourselves.
Here are some of the ways mindfulness can help when living with PoTS:
1. Soothes the nervous system
Mindfulness activates the parasympathetic nervous system (the ‘rest and digest’ state), which can support more balance and ease when our system feels dysregulated.
2. Supports self-care and pacing
Developing a mindful relationship with our body means we’ll be more likely to notice signs of needing a break, rest, or hydration before symptoms escalate.
3. Reduces overwhelm
By creating small pauses and moments of grounded presence, mindfulness helps us stay calm through bad days and longer flare ups, appointments and the emotional ups and downs of chronic illness.
4. Promotes self-trust and acceptance
Living with PoTS can lead us to feel disconnected or let down by our bodies. Mindfulness gently helps us rebuild that connection – rather than reacting with frustration, we learn to meet our bodies with patience and acceptance.
What Does Mindfulness Practice Look Like?
Mindfulness practice can involve sitting or lying down and meditating. Mindful meditation is the simple act of bringing our full attention to the present moment, often by focusing on our breath, bodily sensations, or the sounds around us. It’s not about emptying our minds or stopping thoughts, but rather noticing what’s happening with curiosity and kindness, and gently returning our attention when it wanders. For beginners, a good place to start is by setting aside just a few minutes a day to sit quietly and focus on the breath. You might try a guided meditation to support you, or simply pause and notice: What’s here, right now?
It’s important to remember that mindfulness doesn’t always mean taking time out of our day to sit and meditate. We can also practice mindfulness during everyday activities by coming out of autopilot and doing things with more intention and awareness. This could look like:
- Sipping a cup of tea slowly, paying attention to its taste and aroma
- Becoming aware of the feel of the water as you shower
- Noticing the sensation of your feet on the ground as you stand
- Paying attention to what you can see and hear as you walk
Is Mindfulness Right for Me?
Whether we choose to label it ‘mindfulness’ or perhaps ‘self care’, being mindful about how we’re feeling mentally, emotionally and physically is a key part of living well with chronic illness. It allows us to notice when we need rest, when movement might help, or when emotions need space to be felt. This gentle awareness can become a supportive foundation, helping us stay connected to ourselves in the midst of ongoing challenges.
Of course, formal meditation isn’t for everyone, and that’s ok. Mindfulness can be adapted to whatever feels right for you. It might be helpful to ask yourself:
- When do I feel most connected to my mind, emotions and body?
- When was the last time I took a moment to enjoy my surroundings?
- When was the last time I felt at peace, living in the moment? What was I doing then? Who was I with?
This might be a small moment, like noticing the birdsong outside the window, to more important moments, like really enjoying and feeling gratitude whilst spending time with a loved one.
You might be surprised to find that you already practice mindfulness in your daily life. Becoming aware of these moments can help you build on them and develop a more intentional practice that suits you. Try to remember that there’s no one ‘right’ way to be mindful, instead it’s about finding moments of connection that work for you.
Getting Started
Getting started with mindfulness doesn’t need to be complicated, and doesn’t require a lot of time or energy. Here are some simple ways to get started:
1. Breathing
Set aside one minute to pay attention to your breath. See if you can notice your breathing – its natural rhythm – without trying to slow it down or to deepen it. Notice the length of your inhale, exhale and the pause in between. Become aware of where you feel your breathing in your body – your nose and mouth, chest or your abdomen.
2. Self check-in
Pause and check-in with how you’re feeling. Ask yourself:
- How is my body feeling? What sensations can I notice?
- How is my mind? Is it clear or foggy?
- What emotions are present for me in this moment?
3. Mindful daily activity
Choose an activity that you do most days, and intentionally step out of autopilot mode and perform it mindfully (eg having a cup of tea or coffee, showering, brushing your teeth). Really pay attention to your senses and what sensations you feel in your body as you carry out the activity – what can you see/ hear/ feel/ smell/ taste (if relevant)?
It can help to practice mindfulness with others – have a look to see if there is a mindfulness group near you, or perhaps find one online to connect with others.
Moving Forward With Compassion
Mindfulness won’t make symptoms disappear, but it can help us feel more grounded, more in tune with ourselves and better able to take care of ourselves. Through mindfulness, we can rebuild our mind-body connection and learn to show ourselves the same gentle understanding, kindness and compassion that we show to others.
Lisa suggests the following app/websites may be helpful to access FREE resources.
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This information is general information about PoTS and is not an alternative to medical advice from your doctor or other healthcare professional. You must always consult your doctor or healthcare professional.
Production date 15/07/2025
Next review 01/07/2028
Version 1