I recently heard the term “hurry sickness” and finally found language for something I have wrestled with for many years—both personally and in my work as a therapist.

The term was first coined by cardiologists Meyer Friedman and Ray Rosenman in their 1974 book, “Type A Behavior and Your Heart.” I encountered it more recently through John Mark Comer’s book, “The Ruthless Elimination of Hurry.”

In modern life, there is a relentless speed that often feels outside of our control. I grew up with dial-up internet and now live in a world of 5G connections and instant access to nearly everything through a device in my pocket. While many aspects of modern life are incredibly convenient, there is also a cost to living constantly in the fast lane. Our bodies, emotions, relationships, and nervous systems often absorb that cost.

Hurry Sickness

John Mark Comer describes several symptoms associated with “hurry sickness”:

• Irritability and impatience: becoming frustrated by small delays or inconveniences
• Hypersensitivity: minor events triggering disproportionately strong emotional reactions
• Restlessness: difficulty slowing down or truly resting
• Workaholism: feeling compelled to remain constantly productive
• Emotional numbness: reduced ability to feel empathy or process emotions
• Out-of-order priorities: living according to urgency rather than values
• Neglecting physical needs: sacrificing sleep, exercise, or nourishment to save time
• Escapist behaviors: relying on distractions such as social media or binge-watching to cope with exhaustion

If parts of this list feel uncomfortably familiar, you are not alone. Many people operate in a near-constant state of urgency without fully realizing the impact it has on their emotional and physical well-being. Recognizing the pattern is often the first step toward change.

Because while hurry may feel normal—especially in American culture—it comes at a cost. Chronic urgency can contribute to:

• Chronic stress and exhaustion
• Increased physical strain on the body
• Difficulty focusing or thinking clearly
• Emotional disconnection
• Isolation from others and even from yourself

Ironically, intentionally slowing down can initially feel uncomfortable or even wrong.

I often compare it to stepping onto a moving walkway at the airport. At first, the speed feels noticeable and unnatural. But after a few moments, you adjust. Eventually, the faster pace becomes your new normal. Then, when you step back onto still ground, it suddenly feels unbearably slow—as if you are barely moving at all.

Many people experience this same sensation when they begin slowing down emotionally and mentally. Rest can feel unfamiliar. Pausing can feel unproductive. Stillness can even create anxiety at first. But that discomfort does not necessarily mean something is wrong; often, it simply means your nervous system is adjusting to a different pace.

Here are a few ways to begin practicing a slower, more intentional rhythm of life:

Go Slow—On Purpose

The other day I noticed myself constantly scanning highway lanes to see which one was moving fastest, despite not being in any real hurry. Maybe I saved a few seconds getting home—but it came at the cost of tension, hypervigilance, and stress in my body.

Choosing to slow down intentionally helps interrupt the habit of constant urgency.

Practice Small Moments of Mindfulness

Look for ordinary opportunities to be present. While eating, waiting in line, or sitting at a stoplight, resist the urge to immediately reach for distraction. You might even choose the longest grocery store line on purpose and spend a few moments people-watching or practicing a grounding exercise such as the 5-4-3-2-1 technique.

Hurry often interferes with our ability to be mindful and attuned to ourselves. When we move too quickly from one task to the next without pausing to notice what we are feeling or needing, we can begin operating on autopilot—disconnected from our emotions, our bodies, and our present experience.

Lower the Stakes

Ask yourself: What would realistically happen if I did not rush right now? If your workday ends at 5:00 and a few tasks remain unfinished, would you truly face disaster—or would you simply continue tomorrow? Many of us live with a sense of urgency that far exceeds the actual consequences.

Build Buffer Time Into Your Schedule

Creating margin in your day can dramatically reduce stress. If you give yourself ten minutes for a five-minute drive, stopping for a pedestrian or pulling over for an ambulance are minor inconveniences that hardly even register.  But if you do not have buffer time to spare, those inconveniences that slow you down feel more like targeted attacks to ruin your day. Without margin, even small delays can feel intensely threatening to an already overwhelmed nervous system.

Practice Gratitude

Taking a few moments each day to notice what you are thankful for can gently shift your focus away from productivity, speed, and unfinished tasks.

Gratitude helps anchor us in the present moment instead of constantly chasing the next thing. Slowing down is not laziness, irresponsibility, or lack of ambition. In many ways, it is a practice of emotional regulation and intentional living. A slower pace creates space to notice your life rather than simply rush through it.

Sometimes healing begins not by doing more, but by learning how to hurry less.