Listening to the Whisper Before the Scream

The moment I realize it’s time to unplug is when everything becomes intensified.  The light, the sounds, the fast pace of the world, it all becomes to overwhelming.  I experience emotional dysregulation.  I’ll start crying, screaming, flailing, and quarreling with myself.  It causes a full-on meltdown.

Sometimes it can even be a quiet thought, a heavy sigh, a forgotten task, or a sudden wave of fatigue after scrolling on your phone for just a few minutes. I stop feeling present in my own life.  Like I’m disconnected from my body, my purpose, and my mentality.  That’s when I know it’s time to unplug and return to myself. 

It’s not always easy to disconnect.  The world doesn’t exactly make it convenient to pause.  We’re constantly being fed these messages to keep going, to stay productive, to be visible and highly active and engaged.  But for someone like me—neurodivergent, introverted, sensitive—that constant connection is all too much for me to handle. 

I can feel it in my bones when I’ve been plugged in for too long.  My mind gets cluttered, my creativity slows down, and I become disassociated.  That’s when it’s time to recenter and gain that energy back. 

The Signs I Need to Unplug:

• I feel irritated for no clear reason
• I open apps without thinking and scroll mindlessly
• I feel numb or overstimulated
• I dread writing or responding to messages
• My body feels tense, my chest heavy

When those signs show up, I don’t wait until I’m crashing.  I try to unplug when I feel that first flicker of anger or fatigue.  

So, how do I actually unplug?

It’s honestly a process, but I’ve learned that unplugging doesn’t always mean disappearing.  It means intentionally redirecting my energy.  Here are a few ways I make it happen: 

• Silence or turn off phone.  Even though I usually have my phone on silent, it makes for a great way to disconnect with the noise of social media, work, and playing games. 
• Spending time offline doing quiet things.  Reading, journaling, cooking, playing with my dog, coloring—things that ground me. 
• Doing nothing without guilt.  This one’s hard.  But I remind myself that rest is not wasted time, and that it’s okay to walk away when you extra space. 
• Breathing deeply.  Drinking water.  Being outside.  It sounds simple, but sometimes simplicity is key.  

Truthfully, we don’t have to burn ourselves out in order to allow ourselves a break.  Choosing health over productivity is vital, and it isn’t a sign of weakness.  It’s rather a sign of wisdom.  An understanding that we can take care of ourselves in these moments.  I believe it’s commendable.  

“You are not required to set yourself on fire to keep others warm.”

Unknown