5 Tips for Managing Dysautonomia Triggers at Thanksgiving

Thanksgiving is a time to gather, reflect, and enjoy the company of loved ones. However, for individuals with POTS (Postural Orthostatic Tachycardia Syndrome) or other forms of dysautonomia, the holidays can bring unique challenges. Triggers such as large meals, loud noises, stress, dehydration, and standing for long periods can make managing symptoms particularly difficult. The good news is that with a little planning, you can enjoy the holiday while keeping your symptoms in check.

1. Manage Noise Levels

The hustle and bustle of Thanksgiving celebrations—kids running and playing, overlapping conversations, and clattering dishes—can be overwhelming for anyone. Loud noise can trigger stress and even worsen symptoms like dizziness, fatigue, or brain fog.  Have you ever walked into a busy store and afterwards felt cruddy?

Tip: If the noise gets overwhelming, politely excuse yourself to a quieter room for a quick recharge. Noise-canceling headphones can also be a lifesaver to block out some of the chaos while staying present in the celebration.

2. Stay Hydrated

Thanksgiving often involves carb-heavy foods like stuffing, mashed potatoes, and gravy. While delicious, these can increase your need for fluids and electrolytes. Dehydration is a common POTS trigger, so staying ahead of your hydration is crucial.

Tip: Sip on electrolyte-rich drinks like NormaLyte throughout the day. This helps replenish what your body needs without the sugar spike from traditional sports drinks.

3. Pace Yourself with Meals

Large, heavy meals can cause blood to pool in your digestive system, leaving less blood flow for your brain and muscles—a common issue for those with dysautonomia. This can lead to dizziness, fatigue, and nausea.

Tip: Instead of eating one large meal, consider eating smaller portions throughout the day. Taking your time to chew and digest can also help minimize symptoms.

4. Avoid Overexertion

Between helping with meal prep, setting the table, or catching up with relatives, Thanksgiving can involve long periods of standing or sudden physical activity—both of which can trigger symptoms.

Tip: Don’t hesitate to delegate tasks. Sit when you can and use tools like a stool or leaning chair while working in the kitchen. Consider wearing compression stockings to improve circulation.

5. Plan for Rest and Stress Management

Holiday gatherings can be emotionally and physically exhausting, especially if you’re trying to manage expectations or navigate family dynamics. Stress is a known POTS trigger and can quickly spiral into a flare-up.

Tip: Prioritize downtime before and after the event. Try deep breathing exercises or grounding techniques to manage stress. Let your family know about your needs in advance so they can be supportive.

Enjoy Thanksgiving with Confidence

Living with POTS or dysautonomia doesn’t mean you have to skip out on Thanksgiving festivities. By recognizing your triggers and taking proactive steps to effectively hydrate and avoid them, you can celebrate the holiday in a way that’s enjoyable and symptom-friendly.

Most importantly, remember to listen to your body. It’s okay to step back, take breaks, or modify traditions to fit your health needs. With a little planning and these tips in your toolkit, you’ll be ready to enjoy a Thanksgiving filled with gratitude and good company.

Do you have other Thanksgiving tips to share? Let us know in the comments!