Overcoming Fear of Movement with POTS and Chronic Illness
Have you ever felt afraid to move your body?
Maybe it’s because you’re worried about flaring your symptoms. Or because past experiences with movement left you feeling worse instead of better. This fear is valid—it’s your body trying to protect you.
And, when fear takes over, it can lead to kinesiophobia (fear of movement) and a fear-avoidance cycle that’s hard to break.
You avoid movement because you’re scared it will trigger or worsen symptoms.
This leads to feeling weaker, stiffer, or more fatigued, which makes movement feel even harder.
Over time, this reinforces the fear that movement isn’t safe.
If this resonates with you, I want you to know something: Your body isn’t broken.
The fear of movement doesn’t mean you’re weak or incapable—it’s your nervous system signaling that it needs a little extra support. And with the right tools, you can gently shift this pattern.
Breaking the Fear-Avoidance Cycle
Here are a few ways to start reconnecting with your body and (re)building trust in movement:
Start Small: Think less about “exercise” and more about intentional movement. This might mean stretching your arms in bed, wiggling your toes while seated, or lifting your heels for calf raises. These small steps really do count and by acknowledging yourself for taking them, you will rewire your nervous system.
Focus on Your Breath: Pairing movement with slow, steady breathing can help send signals of safety and calm to your body. It might be helpful to focus on externalizing the breath if focusing on your body sensations increases anxiety. You can externalize the breath by focusing on a visualization or by using a tool like a breathing ball.
Redefine Success Instead of focusing on how much or how long you move, celebrate showing up—no matter how small the effort. It’s okay to move at your own pace. Remember, this is about building trust with your body over time. It's in the process of being with your body, listening, and attuning to it to build trust over time.
If you are looking for a more supportive, nervous-system informed approach to movement, Move Into Safety was designed for you!
This 6-week, virtual, self-paced program is designed to gently guide you back to movement, no matter where you’re starting from. Each practice is rooted in nervous system regulation, helping you feel safe and grounded while building strength and confidence.
What’s included:
Weekly 15–20 minute mindful movement videos delivered straight to your inbox
Tools to tune into your body and monitor symptoms
Weekly check-in sheets to receive ongoing support
A compassionate, step-by-step approach tailored for sensitive bodies
From Fear to Confidence: Sarah’s Story
Sarah (name changed for privacy) joined the Move Into Safety program alongside a 3-month OT package earlier this fall. She’s managing Long Covid, POTS, and MCAS, and before getting sick, she was a highly active and athletic person.
Early in her recovery, Sarah approached her healing like she did sports: with an athlete’s mindset of pushing through. She believed exercise would help her recover, so she did too much, too hard, too fast. Instead of progressing, this led to significant flares that set her back physically and emotionally. Her confidence plummeted, and like so many, she became stuck in the boom and bust cycle—pushing too hard one day and needing days of recovery after.
The worst part? This cycle didn’t just affect Sarah’s body—it created fear around movement itself.
A month into the program, Sarah was consistently moving her body 3-4 times per week and beginning to feel more confident and empowered. She messaged me to share an update:
“I haven’t had any heart palpitations in five days (!!) and my body feels so much more receptive to movement. I wish I knew what changed, but I’ll take it!”
Here’s what changed: Sarah gained the tools to listen to her body, pace herself, and adjust her practice to stay consistent. Upon finishing the program, Sarah was able to begin the CHOP/Levine protocol and add back in recumbent cardio exercise with no increase in symptoms. In one of our sessions, Sarah described Move Into Safety as “Month 0 of the CHOP Protocol” and told me “I never would have been able to start this safely without your program.”
She is one step closer to her long-term goal of getting back to playing tennis and pickleball. Even more important? Sarah feels safer in her body than she has in years and has the confidence to respond to what it needs—not just during movement but in her everyday life.
This transformation is possible for you, too.
Move Into Safety will help you build the confidence and strength to get back to physical activity that you love. This program is about more than just exercise, though. It is about working with your nervous system and treating movement as an evolving conversation with your body.
If you’ve read this far, then I am guessing Sarah’s story struck a chord within you. If you are longing to feel more confident, safe, and strong in your body and get back into a movement routine that does not flare your POTS symptoms, I have the perfect movement practice for you to try out. It provides a glimpse into what the Move Into Safety program offers, and I hope it shows you what is possible with the right approach to movement. I would love to share this free 20 minute gentle and accessible movement practice with you so you can experience more ease and confidence in your body today.