How to Properly Manage Your Negative Emotions, the Technique Proven by Harvard

However, Harvard neuroscientist Jill Bolte Taylor suggests a simple and effective method for managing these emotional states: the 90-second rule.

The Natural Cycle of Emotions

Emotions are physiological responses that our brain generates in response to external stimuli.

For example, if someone cuts us off in traffic, chemical reactions are activated that provoke anger or frustration. According to Taylor, this initial response lasts only 90 seconds. During this short span, the nervous system processes chemicals like cortisol and adrenaline.

Once this time has passed, any emotion that persists is not linked to the original event, but rather to a self-induced emotional cycle. In other words, it is us who, by focusing on thoughts about the event, prolong those feelings. This discovery underscores the idea that we have significant control over our emotions.

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The Art of Emotional Self-Regulation

Mastering the 90-Second Rule is essential for emotional self-regulation, a key competence within emotional intelligence. Managing our emotional responses brings numerous benefits, such as better communication and interpersonal relationships, and a greater ability to make rational decisions.

To apply this rule, Taylor suggests a simple technique: observe the emotion without getting involved in it. This means allowing the emotion to follow its natural course without holding onto it. If, for example, we receive unexpected criticism, instead of obsessing over it, we can observe how our body reacts and let the sensation dissipate. Regularly practicing this technique makes emotional management easier over time.

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Positive Impact on Relationships and Decisions

Implementing the 90-Second Rule not only improves our relationship with ourselves but also with others. By avoiding intense emotional reactions, we can communicate more effectively and reduce conflicts. Additionally, the mental clarity gained allows us to assess situations from a more rational perspective, which is crucial for making important decisions in daily life.

Strengthening Emotional Intelligence

Emotional intelligence encompasses skills such as self-awareness, emotion management, and empathy.