JIRA "spam" or email overload is a common issue, please be very much reassured that you are not alone and there are loads of other people feeling the same. One thing I always say to new JIRA admins is "always have a look at your notifications, people will find them far too noisy and they'll learn to filter or ignore them"
Oh, who am I kidding? It's not just "new" admins, it's all of us. Whilst a tattoo might be a step too far, I really do have "Consider your notifications" written on the wall in my home-office room.
Anyway, I'd start with a dashboard. A simple "filter results" gadget can keep you up to date. The trikc there is more on getting the filter right though. I've actually got two (per JIRA system I'm watching) at the moment. The first says "watcher = currentuser() and resolution = unresolved order by updated" and the second uses the JIRA Toolkit's "participant" field instead of "watcher". I set the results to the max on both and then visit the dashboard any time I want to know if there are useful updates. It is a bit easier than parsing a list of emails.
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