Emotions: Understanding The 90-Second Rule And Its Impact

is it true that emotions last 90 seconds

The idea that emotions only last 90 seconds is known as the 90-second rule, a term coined by Harvard-trained neuroscientist Dr. Jill Bolte Taylor. According to Dr. Taylor, when a person reacts to something in their environment, a 90-second chemical process occurs in the body. After that, any lingering emotional response is a result of the person choosing to remain in that emotional state. This theory suggests that emotions come and go, but feelings can persist.

Characteristics Values
Term 90 Second Rule
Term Coiner Dr. Jill Bolte Taylor
Term Coiner's Qualifications Harvard-trained neuroscientist
Term Coiner's Specialty Anatomy of the brain
Term Explanation When a person has a reaction to something in their environment, there’s a 90-second chemical process that happens in the body; after that, any remaining emotional response is just the person choosing to stay in that emotional loop.

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The 90-second chemical process

When something happens in the external world, chemicals are flushed through the body, putting it on full alert. These chemicals take less than 90 seconds to completely flush out of the body. During this 90-second window, you can observe the process happening and feel it taking place, before it dissipates.

Dr. Taylor explains that if you continue to feel emotions like fear or anger after this 90-second period, you need to examine the thoughts that are stimulating the circuitry that leads to this physiological reaction. These emotions are like ocean waves—they rise, crest, and recede throughout the day.

Dr. Taylor suggests that mindfulness can help emotions move through you quickly. By bringing your attention to the present moment without judgment, you can allow emotions to pass without getting caught up in them. This practice can be challenging, as changing how you react to your feelings is not easy. However, it is a skill that can be developed over time.

To put this into practice, there are three steps: identify, label, and observe the emotion without attempting to alter it. First, identify the physical responses that accompany emotions. For example, anger may manifest as chest tightness, rapid heartbeat, or sweating. Second, label the emotion by simply naming it without judgment, as if you were a neutral observer. Finally, allow the feeling to come and go without trying to suppress or amplify it. Simply observe it as it moves through you.

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The role of the amygdala

The amygdala is a small, complex structure located deep in the centre of the brain. It is composed of more than a dozen nuclei, which are richly interconnected. The amygdala is involved in several processes linked to emotions and plays a huge role in emotional functioning.

The amygdala is responsible for our primitive reactions to dangerous stimuli, often referred to as the "fight, flight or freeze" response. It is attuned to stimuli of biological significance and plays a key role in vigilance and arousal. The amygdala can also be understood as a relevance detection system, where an event is relevant if it can significantly influence the satisfaction of an organism's needs, well-being and the well-being of its species.

The amygdala has two main subdivisions: the basolateral amygdala and the central amygdala. The basolateral amygdala is structurally similar to the isocortical arrangement of the cortex and is responsible for Pavlovian learning and the representation of value. The central amygdala, on the other hand, is involved in attentional functions and is sometimes viewed as a "controller of the brainstem". It has widespread projections to the hypothalamus and other brainstem nuclei, which help coordinate behavioural, autonomic and neuroendocrine responses.

The amygdala is also involved in emotional learning, where cues acquire significance through association with rewarding or aversive events. It plays a critical role in selective information processing, including attention and decision-making. The amygdala helps establish the relative value of different rewards, guiding choice behaviours and leading to more optimal outcomes.

In summary, the amygdala is a crucial hub in the brain, integrating and coordinating information flow related to cognitive, emotional and social processes.

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Mindfulness and acceptance

The 90-second rule is a term coined by Dr. Jill Bolte Taylor, a Harvard-trained neuroscientist specialising in the anatomy of the brain. According to Dr. Taylor, when a person reacts to something in their environment, there is a 90-second chemical process that occurs in the body. After that, any lingering emotional response is simply the person choosing to remain in that emotional state.

The 90-second rule suggests that emotions are transient and can be observed and accepted without judgment. Mindfulness is a practice that can help increase awareness of emotions and allow individuals to focus their attention on their inner processes and experiences in the present moment.

By applying mindfulness to the 90-second rule, individuals can learn to identify, label, and observe their emotions without trying to change them. This involves paying close attention to physical sensations and thoughts associated with emotions and simply naming the emotion without judgment. For example, "I'm feeling angry".

  • Identify an emotional reaction: Notice the physical responses that accompany emotions, such as chest tightness, rapid heartbeat, or agitation.
  • Label the emotion: Simply name the emotion without judgment, as mentioned above.
  • Observe the emotion without trying to change it: Allow the feeling to come and go without judging, denying, or magnifying it. Observe it as a neutral observer would.
  • Be curious, not judgmental: When you notice physical sensations, get curious about where in your body you feel it and what it actually feels like.
  • Move: Try shaking your body, jumping up and down, or doing a crazy dance move. Allowing your body to move can help release the emotion.

Benefits of the 90-second rule and mindfulness:

By practising the 90-second rule through mindfulness, you can build better self-awareness, improve emotional regulation, and reduce the negative impact of chronic reactivity on your health. Additionally, you can learn to choose your response to circumstances instead of letting circumstances control your reactions.

Remember that it takes time to build new habits, so be patient with yourself and focus on progress rather than perfection.

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The 90-second rule and self-control

The 90-second rule is a term coined by Harvard-trained neuroscientist Dr. Jill Bolte Taylor, who specialised in the anatomy of the brain. According to Dr. Taylor, when a person reacts to something in their environment, a 90-second chemical process occurs in the body. After this, any remaining emotional response is the result of a person choosing to stay in that emotional loop.

When something happens in the external world, chemicals are flushed through the body, putting it on full alert. These chemicals take less than 90 seconds to flush out of the body. This means that for 90 seconds, you can observe and feel the emotional process happening, and then watch it go away.

The 90-second rule can be used to build self-control by helping us to recognise that our emotional responses are choices. By practising mindfulness and observing our emotional responses without judgement, we can learn to identify and label our emotions. This allows us to separate our feelings from our thoughts and gain control over our reactions.

Building self-control through the 90-second rule can lead to greater happiness and peace of mind. It can help us to cope with life's unexpected events in a calmer, healthier, and more mature way. Additionally, it can improve our impulse control and reduce the negative impact of chronic reactivity on our health.

  • Identify an emotional reaction: Pay attention to the physical and mental signs that indicate you are experiencing an emotion, such as chest tightness, rapid heartbeat, or harsh judgments.
  • Label the emotion: Neutrally observe and name the emotion without judgement. This can be done by choosing from a list of basic emotions such as mad, sad, glad, afraid, or ashamed.
  • Allow the feeling to come and go: Feel the emotion fully and let it run its course without trying to change it. Accept that emotions are like waves that will rise, crest, and recede.
  • Be mindful: Bring your attention to the present moment and focus on the internal sensations you are experiencing. Try meditation or movement to help you observe and accept your emotions.
  • Practice: Set reminders to check in with yourself throughout the day. Start your day with a quick meditation or mindfulness practice to increase your awareness of your emotions.

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Emotional regulation and the brain

The 90-Second Rule

The idea that emotions last for only 90 seconds is known as the 90-Second Rule, a term coined by Dr. Jill Bolte Taylor, a Harvard-trained brain scientist and neuroscientist. According to Dr. Taylor, when a person reacts to something in their environment, a 90-second chemical process occurs in the body. After this, any lingering emotional response is the result of a person choosing to remain in that emotional state.

The Role of the Amygdala

The amygdala, a small region deep in the center of the brain, plays a crucial role in emotional functioning. It is responsible for our primitive reactions to dangerous stimuli, often referred to as the "fight, flight, or freeze" response. The brain wires information from the external world to the amygdala faster than other parts, allowing it to bypass the frontal cortex, which is responsible for planning and reasoning. This means that when the amygdala is activated, we may act without thinking. While this can be life-saving in dangerous situations, it can also lead to inappropriate reactions in everyday life.

Emotional Resilience and Mindfulness

The 90-Second Rule provides a practical tool for emotional regulation and resilience. When stressed, taking a 90-second pause to identify and label emotions can help calm the brain and regain control. This practice, known as "emotion labeling", involves bringing awareness to the present moment and observing one's emotions without judgment, a key aspect of mindfulness.

Overcoming Challenges

Putting the 90-Second Rule into practice can be challenging, especially for individuals who are out of touch with their feelings or struggle with self-awareness. One strategy is to set hourly reminders to check in with oneself, paying attention to physical sensations and thoughts. Having a "cheat sheet" of basic emotions (e.g., mad, sad, glad, afraid, ashamed) can help those who find it difficult to identify their feelings.

The Power of Choice

Ultimately, the 90-Second Rule highlights our ability to choose how we respond to our emotions. While we may not be able to control external circumstances, we can learn to regulate our emotional reactions and choose how we want to be in the world. This self-regulation can lead to greater self-control, peace of mind, and overall well-being.

Frequently asked questions

According to Harvard-trained neuroscientist Dr. Jill Bolte Taylor, a 90-second chemical process occurs in the body when a person reacts to something in their environment. After that, any remaining emotional response is a result of the person choosing to stay in that emotional loop.

The 90-second rule is a term coined by Dr. Jill Bolte Taylor to describe the ability to regulate the neurological process and choose one's emotional response. It involves identifying, labelling, and observing emotions without judgement, allowing them to dissipate within 90 seconds.

When you feel triggered, pause and observe your physiological response. Take an internal "weather report" by checking in with your body and identifying the physical sensations associated with your emotions. Label your emotion without judgement, simply stating what you are feeling. Then, allow the feeling to come and go without trying to change it. This practice of mindfulness can help you regulate your emotions and prevent them from lingering.

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