The 90-second rule, as defined by neurologist Dr. Jill Taylor, explains that when you experience a surge of adrenaline due to an event, your body only needs about 90 seconds to process and release those stress hormones.
Understanding the 90-Second Rule
What the Rule Explains
This rule helps to differentiate between the initial emotional reaction and the prolonged feelings that follow. The initial surge of emotion is a physiological response, lasting only a short period. Any feeling that lasts beyond 90 seconds is likely a result of your thoughts and continued engagement with the event.
How it Works
| Phase | Description | Time |
|---|---|---|
| Initial Trigger | Something happens that causes a physiological reaction. | 0-1 second |
| Hormone Release | Adrenaline and other stress hormones are released into the bloodstream. | 1-3 seconds |
| Physiological Process | The body processes and releases the hormones. This is the key phase of the 90-second rule. | Up to 90 seconds |
| Re-Engaging Thoughts | Thoughts and interpretations extend the emotional feeling beyond 90 seconds. | 90+ seconds |
- Example: If you get into a minor car accident, the initial shock and fear you feel are part of the 90-second reaction. If you continue to feel overwhelmed, worried, or stressed hours later, those are fueled by your subsequent thoughts, not the initial hormone release.
Practical Implications
- Self-Awareness: Recognizing the 90-second rule can help you become more aware of your emotional reactions.
- Emotional Control: Understanding that intense emotional feelings are time-limited can give you more control over your response. Instead of getting caught in a cycle of negative emotions, you can choose to disengage from dwelling on a stressful event after that initial reaction.
- Stress Management: Using this information can be a powerful stress management tool. For instance, instead of immediately reacting, use the initial 90 seconds to take deep breaths and become aware of your reaction.
Key Takeaway
The 90-second rule, based on neurological understanding from Dr. Jill Taylor, emphasizes that our physiological emotional reactions are short-lived. The emotional patterns that follow are shaped by our thoughts and interpretations, offering a potential entry point to better manage our reactions.
