The 90-Second Rule

The “90-second rule,” was introduced by Harvard neuroscientist Dr. Jill Bolte Taylor. Neuroscience shows that an emotional surge, the intense physiological reaction to an emotional trigger, in the body lasts only about 90 seconds. When an emotional response is triggered, the brain releases a surge of neurochemicals that create physiological sensations such as a racing heart, shallow breathing, tense muscles, and change in body temperature. The chemicals begin to naturally fade within 90 seconds, and the body then begins to return to baseline. So why do we often continue to feel stressed, anxious, and overwhelmed?

Ongoing mental engagement, repeatedly thinking about the triggering event, activates another round of the stress chemicals in the brain. Your mind might ruminate on the events, replay them in your mind and overanalyze the details, which intensifies the negative emotions. The habit forms, you do not even think about it, and you lose control of the process without even knowing it. Well, now you know and can start taking back some control. Here is how:

1. Build awareness. Start to notice the autonomic physical sensations in your body when emotional activation is triggered. The more awareness you gain, the more control you can gain.

2. Experience the emotion. Set a timer for 90 seconds. Sit with the emotion and allow your brain chemicals to naturally deescalate.

3. Be mindful. Notice the automatic negative thoughts that are showing up and let them exist without trying to avoid, change, or respond to them. Do not hand over the control.

4. Follow with grounding techniques. Shift your attention back to the here and now through engaging your senses. You may hold an object, press your feet into the floor, or rub your hands together. You can observe your environment by naming 5 things you see, 4 things you feel, 3 sounds you hear, 2 things you smell, and 1 thing you taste.