We love the vibrant, diverse, and dynamic city life. Who doesn’t love having a dozen coffee shops to choose from, or the ability to get ramen delivered at any moment? But let’s face it, the constant barrage of sights, sounds, crowds, noise, and pollution can feel over-stimulating and exhausting.

If you have ever experienced:

Difficulty focusing
Urge to cover your ears and eyes
Feeling “wound up”
Suddenly feeling anxious or “on edge” without reason
Extreme stress or panic in crowded or loud environments
Restlessness \ difficulty sleeping

…you may be experiencing urban sensory overload, which can leave you feeling stressed, anxious, and overwhelmed. It can decrease your focus, drain your creativity, cause you to zone out, and mess with your nervous system.

You don’t need to move to a quiet town in Montana yet (although that sounds lovely, and maybe we should consider that), mindfulness techniques can help you stay grounded in the urban jungle

*Please note this is not medical advice. Sensory overload may be a symptom of many conditions. We are happy to help improve your life through mindfulness, however, if any of these issues impact your daily functioning, please consult your provider or licensed therapist for professional help.

Tips for Sensory Overload in the Urban Jungle

Start Your Day with Mindfulness

There is no better way to prepare yourself for a day of sensory stimulation than a peaceful mindful morning routine. Instead of immediately reaching for your phone, spend a few moments in meditation or deep breathing. This sets a positive tone for the day and helps you build resilience against sensory overload.

2. Know Your Triggers

We all have different thresholds and specific triggers that can overwhelm our nervous system. Common triggers include bright flashing lights, sirens, loud music or noises like the train or subway, crowded areas, sudden environmental changes (e.g., temperature or light), or traffic.

If you can, work to avoid your triggers by re-routing or changing routines or commute times.

3. Prepare For Triggers

Unfortunately, we cannot avoid all of these triggers in the big city, (especially your commute) so plan ahead to create opportunities for peace, calm, and mindfulness:.

If it’s safe, use noise-canceling headphones with a calming podcast or playlist
Keep a calming lavender or chamomile oil roller on you to bring your senses back into the moment
Gently inhale the smell of coffee or tea and practice mindful drinking
Use these times to practice mindful breathing or turn on a walking meditation

4. Moments in Nature

Urban areas often lack direct contact with nature, but see if you can walk through a park on your commute. Keep fresh flowers or small plant in your home or office, or take a break during the day to just get outside and breathe some fresh air and look at the clouds.

5. De-Clutter Your Space

We already feel overwhelmed with our environment outside, so see if you can simplify your home or office. Eliminate visual clutter, dim or change the lighting to have a cozier space, and minimize where you can to make your space feel more like a refuge from the noise.

6. Find Mindful Spaces

In your own space, create a cozy corner where you can practice your meditations, journal, read, sip your coffee, or snuggle with your fur-baby. You can also seek out mindful spaces in nearby parks, green spaces, or quiet cafes. These locations can offer a retreat from the urban hustle and bustle

7. Limit Your Screen Time

Give your senses a break! Do you really need to be on your phone when trying to watch a show? Does the TV need to be blaring when you are cooking dinner? Try to reduce screen time and take breaks from your phone or computer to prevent sensory overload. When you're out and about, consider using your devices mindfully and sparingly.

8. Mindful Evening Routine

End your day with a mindful evening routine to decompress from all of the city stimulation. Indulge in an epsom salt bath, light a candle, or just take some extra time on your PM skincare routine to massage your hands, neck, or jaw (or anywhere you can reach yourself where your body holds tension).

9. Get GOOD Sleep

Good blackout window shades or an eye mask should block out the nighttime light so common in city life. Earplugs can work great for noise, or white noise, calming background noise to drown out the sirens.

10. City Detox

If you can escape the city with a day trip or weekend, do it! Taking a break from the urban grind can give your mind the space it needs to rejuvenate, refresh, and disconnect. Consider time in nature, a trip with loved ones, or a new adventure to get out of your city routine.

By incorporating these tips into your daily life, you can navigate the city with greater ease and find moments of peace and tranquility amid the chaos. Remember, mindfulness is a journey, not a destination. Here at Words for Monday, we hope to share the practice of mindfulness in a fun, digestible, and easy-to-apply way so you can start being present in your own life. Right. Now.

Be sure to check out our other blog posts and courses for more.

See what happens when you start paying attention.

WFM

Sane in City: Tips for Urban Sensory Overload