You could edit your notification scheme to stop sending notifcations for events you are not interested in.
That way you'd only get notifications when someone @mentions you (since these always trigger one).
Being @mentioned won't subscibe you to future updates, though. You'd have to make yourself a watcher for that (and leave the notification scheme configured to notify watchets of the events you are interested in).'
This blog is worth a read:: https://www.atlassian.com/blog/jira-software/using-watchers-and-mentions-effectively
Edit: fixed some typos!
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