In the field of psychology and emotional well-being, there is a concept known as "the 90 second rule" that proposes an interesting perspective on how we manage our emotions. According to this rule, when we experience an intense emotion, its physical and chemical duration in our body is approximately 90 seconds. During this time, our body releases neurotransmitters and hormones that trigger the emotion, but once this brief period has passed, the emotion itself loses intensity if we do not actively maintain the thought that supports it.
The Science behind the 90 Second Rule
This rule is based on neuroscientific research that has shown that emotions have a physiological basis in our body. When we perceive an emotional stimulus, such as a challenging situation or shocking news, our brain releases stress hormones such as cortisol and adrenaline, which activates our fight or flight response. This process aims to prepare us to face the situation or flee from it, and is what we commonly know as an "emotional reaction".
The Role of Acceptance of Emotions
The 90 second rule highlights the importance of allowing ourselves to feel our emotions without judging them or trying to suppress them. When we try to resist an emotion or judge it as negative, we prolong its duration in our body. On the other hand, if we allow ourselves to experience it fully, we let it follow its natural course and dissipate in the period of time that emotional physiology determines.
The Importance of Full Consciousness
The The practice of full awareness, or mindfulness, is essential to successfully apply the 90-second rule in managing our emotions. Being aware of our emotions in the present moment helps us identify them, observe them without judgment and let them flow through us. Mindfulness allows us to connect with our emotional experience in a non-reactive way, which facilitates its processing and release in the span of 90 seconds.
Strategies to Apply the 90 Second Rule
To integrate the 90 second rule into our daily lives and improve our emotional management, it is useful to adopt some practical strategies:
1. Identify your Emotions
The first step to applying the 90 second rule is to be aware of your emotions. Take a moment to identify what you are feeling at a certain moment and allow yourself to experience that emotion without resistance.
2. Breathe Deeply
Conscious breathing is a powerful tool to regulate emotions. When you are faced with an intense emotion, take a few moments to breathe deeply, inhaling and exhaling slowly. This will help you calm down and facilitate the emotional dissipation process in the 90 seconds.
3. Practice Acceptance
Accepting your emotions as they are, without trying to change or ignore them, is essential to allowing them to follow their natural course. Unconditional acceptance of your emotional states allows you to free yourself from emotional resistance and facilitates the application of the 90 second rule.
4. Observe your Thoughts
The thoughts we feed can prolong the duration of an emotion beyond 90 seconds. Observe your thoughts without identifying with them and allow them to flow, focusing on returning to the present moment and direct sensory experience.
5. Cultivate Empathy Towards Yourself
Practicing self-compassion and empathy towards oneself is essential in emotional management. Recognizing your emotions as a natural part of your human experience and treating yourself with kindness in times of difficulty strengthens your emotional resilience and supports the effectiveness of the 90-second rule.
Benefits of Applying the 90 Rule Seconds
By integrating the 90-second rule into your daily life, you can experience a number of significant benefits for your emotional and mental well-being:
1. Stress and Anxiety Reduction
By allowing your emotions to flow and dissipate in the span of 90 seconds, you reduce the buildup of emotional stress in your body and prevent chronic anxiety. This practice helps you handle stressful situations more effectively and stay calm in the face of everyday challenges.
2. Improving Emotional Resilience
The ability to let emotions pass through you without resistance strengthens your emotional resilience. Learning to manage your emotions in a healthy way makes you more adaptable and flexible in the face of life's changes and adversities.
3. Promotes Mental Clarity
When you let your emotions dissolve in the span of 90 seconds, you free up space in your mind to think more clearly and objectively. This allows you to make more conscious decisions and respond more appropriately to the situations you face.
4. Cultivate Emotional Connection
Practicing the 90-second rule helps you connect more genuinely with your emotions and those of others. By being present in your own emotional experiences, you develop greater empathy and understanding of the feelings of others, which strengthens your interpersonal relationships.
Conclusion
In summary, the rule of The 90 Seconds offers valuable insight into how to manage our emotions effectively and healthily. By allowing emotions to take their natural physiological course and dissipate within 90 seconds, we cultivate greater emotional awareness, reduce stress and anxiety, and strengthen our mental resilience. Integrating this rule into our daily lives takes practice and commitment, but the benefits to our emotional and relational well-being make it worth the effort.