Feel Like You’re Always In A Rush? How to Break Free from Constant Urgency
Episode 71: Spotify | Apple Podcasts | YouTube
View transcript on Buzzsprout
If you find yourself rushing through the day—even when there’s no reason to—this episode is for you. Amanda shares a personal story that perfectly illustrates how deeply embedded our sense of urgency can be. What begins as a jog to a zoo event turns into a powerful reflection on nervous system patterns, productivity-based self-worth, and the possibility of a slower, more present life.
What We Cover in This Episode
- Why urgency becomes our default, even in low-stakes situations
- The nervous system’s role in urgency and over-functioning
- Top-down vs. bottom-up contributors to feeling rushed
- How productivity culture wires urgency into our self-worth
- The Catch, Challenge, Change framework for shifting this pattern
What Is Urgency and Why Does It Feel So Real?
Urgency is more than just a feeling; it’s a physiological state that often puts us into fight-or-flight. Whether triggered by external pressure or internal belief, it signals that something needs immediate attention—even when it doesn’t. The issue? When this becomes your norm, your body never gets to rest, leading to burnout and chronic anxiety.
Urgency often arises from two sources:
- Top-down: thoughts or beliefs like “I have so much to do” that trigger a physical stress response.
- Bottom-up: a nervous system stuck in activation, constantly feeding urgent signals to the mind.
Working in both directions is key to rewiring this pattern.
Productivity and the Nervous System
Amanda explains how societal praise for busyness, combined with early life experiences, shapes our urgency defaults. For her, a childhood of overscheduled days and chronic rushing created a nervous system that equated productivity with worth.
This isn’t uncommon. When we’re rewarded for doing more, our systems internalize that safety and success depend on speed and output. Over time, this becomes a default way of moving through the world—until the body pushes back with exhaustion or collapse.
The Importance of Awareness: Amanda’s Zoo Story
During what should have been a relaxed walk to meet her family, Amanda found herself jogging unnecessarily. Her nervous system had defaulted to urgency—even though there was no need. Catching herself mid-jog, she slowed down and used the moment to reflect, regulate, and repattern.
This is the power of presence: the ability to pause, ask why, and choose differently.
Rewiring with Catch, Challenge, and Change
Amanda introduces a simple but profound practice:
- Catch: Notice when you feel urgency or start to rush.
- Challenge: Ask yourself, “Why am I rushing? What would happen if I didn’t?”
- Change: Try something different. Move slower. Breathe deeper. Be in the moment.
These micro-shifts, repeated often, retrain your nervous system to believe that slowness is safe.
Bottom-Up Repatterning: Working with the Body
Cognitive tools are essential, but they’re not enough. Amanda highlights how somatic work builds communication between the mind and body, helping you feel urgency as a physical sensation and create new patterns through movement, breath, and presence.
Even things like caffeine, overscheduling, or overstimulation can keep urgency locked in place. Addressing those habits is just as vital as shifting mindset.
Three Tangible Takeaways
- Catch the urgency. Start noticing when you’re rushing without real need. Awareness is step one.
- Challenge the pattern. Ask: Why am I rushing? Can I try a slower pace? What would someone else do here?
- Change your pace. Practice moving 1% slower—whether that’s washing dishes, walking, or talking. The repetition teaches your body that it’s safe to slow down.
Looking for more personalized support?
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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding a medical condition.
