Overstimulated.

As I write this newsletter from the sanctity of my Brooklyn apartment, I’m simultaneously attuned to cars honking, sirens blaring, the periodic jackhammer working its way through the cement sidewalk surrounding my building, and my dog Winnie (you can see her below) shuffling about. And when I leave my lobby doors, these sounds and sights intensify. Not to mention the incessant chatter in my head which produces its own unique noise.

Ahh, the beauty of urban dwelling...

For the most part, the city enlivens and invigorates me, stimulating my senses and offering springboards for my thoughts. But there are moments where its fever pitch or chronic din noticeably overwhelms me and I crave a quieter and less intrusive buzz. Rural or suburban dwellers also experience the overwhelm and inundation of excessive external stimuli—both invited and uninvited—in the form of phones, texts, 24-hour news, and endless streaming options that inundate our nervous systems.

No matter our surroundings, each of us has different preferences, sensitivities, and tolerances for sensory input. These variations are highly individual and physiologically encoded. Despite these differences, we’re all at risk of reaching and too often surpassing our individual thresholds. And this time of year, especially?this?year in particular, many of our nervous systems have reached max capacity, tapped out and depleted. We yearn for a break.

This break is essential for emotional and physical health. Without instituting some sensory breaks, our minds and bodies are unable to recalibrate and reestablish an equilibrium, the balanced baseline state which enables us to regulate our emotions, maintain basic health, and take on future challenges. When our senses are oversaturated and deprived of necessary stimulation breaks, our bodies perpetually release stress hormones like cortisol, adrenaline, and norepinephrine which leave us vulnerable to emotional dysregulation, relational difficulties, and physical illness.

So this constantly-overstimulated New Yorker wants to leave you (and me?) with some end-of-the-year tips to support both our physical and mental health:

• “Go outside. Take a walk. It’s healthy.” This is popular advice based on the countless studies that show being in nature or a green space that’s as close to nature as a city park can be. This is not always the case. Being outside can counterintuitively increase our stress responses.?So allow yourself to simply stay indoors.?When you feel the need to move your body, take a walk earlier in the morning or later in the evening when there are fewer people (aka stimuli) around. Or do a YouTube workout in your living room. It’s not hiding; it’s self-protection.?
• Give yourself moments to “check out.” This means no information for a few minutes or longer. Put your phone on silent and hide it in a drawer if it’s too tempting to look at it. Just be with yourself.?Checking out does NOT make you unproductive, lazy, or irresponsible!?
• Be discerning. We may loathe to disappoint and/or experience FOMO, but thoughtfully selecting your invitation acceptances and filtering your social stimulation will benefit you and your relationships. ?

These suggestions empower us to be thoughtful, intentional, and in control of our lives, enabling us to be effectively responsive versus emotionally reactive. We can manage our stress and anxiety much better when we simply pause. And if we’re effectively responsive, we can all be better communicators and peacemakers, which I think the world could not need more right now. ?

I wish you and your families a fulfilling holiday season and a peaceful new year. Thank you for subscribing; I truly appreciate it. My dog Winnie appreciates your support, too.

Take care,

Dana

Let's connect

I’m gearing up to do more speaking events in 2024 for?When Worry Works. If you or someone you know is interested in a virtual or in-person talk, from a small book club to a school district, email my team at?[email protected]?or learn more?here.

New event!

Where: Greenwich, ConnecticutWhen: Thursday, February 1, 2024 at 7:30pm ET

Location: UJA-JCC Greenwich

Register to join