The 90-Second Rule: How to Process Any Emotion

Here's a liberating truth: the chemical lifespan of an emotion is just 90 seconds. Neuroscientist Dr. Jill Bolte Taylor discovered that when an emotion is triggered, it takes less than 90 seconds for the chemical reaction to run its course through your body.

So Why Do Emotions Last Longer?

If emotions naturally fade in 90 seconds, why do we sometimes feel anxious for hours or angry for days? The answer: we keep re-triggering the cycle through our thoughts.

Every time you replay the upsetting event, tell yourself a story about what it means, or imagine future scenarios—you restart the 90-second chemical cascade.

How to Use the 90-Second Rule

1. Feel It Fully

When an emotion arises, allow yourself to experience it completely. Don't resist, suppress, or analyze. Just feel.

2. Notice Where It Lives

Where in your body do you feel this emotion? Chest? Stomach? Throat? Bring curious attention to the physical sensations.

3. Breathe Into It

Take slow, deep breaths. Imagine breathing directly into the area where you feel the emotion most intensely.

4. Watch It Change

Stay present and notice how the sensation shifts, moves, or dissipates. Emotions are energy in motion—they're meant to flow.

5. Catch the Stories

When your mind tries to restart the cycle with thoughts and narratives, gently notice and return to pure sensation.

The Freedom This Brings

Once you truly understand that you're never more than 90 seconds away from calm, emotions become less frightening. You develop confidence in your ability to handle whatever arises.

This doesn't mean emotions are unimportant—they carry vital information. But you can learn to receive that information without being overwhelmed by it.

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