In the fast-paced world we live in today, emotions can often overwhelm us. Whether it's frustration with a colleague, anxiety before a big presentation, or stress due to looming deadlines, learning to manage our emotions effectively is crucial. This is especially true in the workplace, where unchecked emotions can not only lead to personal regret but also impact team dynamics and overall productivity.
But what if you could regain control of your emotions in just 90 seconds? This simple, science-backed technique could be the key to reducing workplace stress and improving your overall well-being.
Understanding the 90-Second Rule
Emotions are chemical reactions in the brain, triggered by our perceptions of situations. According to neuroscientist Dr. Jill Bolte Taylor, it takes 90 seconds for the chemical response triggered by an emotion to flood through your body and dissipate. After that, any prolonged emotion is the result of your own thoughts continuing to fuel it.
So, the next time you feel a surge of frustration, stress, or anxiety, remember that if you can pause and reflect for 90 seconds, you can prevent those emotions from spiraling out of control.
For more on how emotions and thought patterns affect behaviour, you can explore Dr. Taylor’s insights on the neuroscience of emotions here.
Why Mastering Emotions Matters at Work
Emotional regulation is more than just a personal win—it has profound implications for your mental health at work. When emotions run high, they can lead to poor decision-making, strained relationships with colleagues, and even burnout. This 90-second rule can help professionals regain focus and make mindful decisions rather than reacting impulsively.
In fact, studies show that emotional intelligence is a key driver of leadership success and team productivity. Employees who can effectively manage their emotions are more likely to collaborate effectively, navigate workplace conflicts, and maintain resilience in high-stress environments. For more on how emotional intelligence boosts workplace performance, check out this resource.
Practical Steps to Implement the 90-Second Rule
1. Acknowledge Your Emotions:
The first step is recognising that you’re feeling an intense emotion. Practice mindfulness techniques to observe your feelings without judgement. This can be done through meditation, deep breathing, or simply pausing before reacting. For more tips on mindfulness at work, visit Mindful.org.
2. Take a 90-Second Pause:
Once you recognise the emotion, give yourself 90 seconds. Avoid immediately reacting or making any decisions during this time. This can prevent emotionally charged responses that could later lead to regret.
3. Reframe Your Thoughts:
After the 90 seconds, assess the situation objectively. Ask yourself whether the emotion you're feeling is based on the current situation or if it’s being fueled by past experiences. Cognitive reframing is a powerful tool that can help you shift negative thought patterns. Read more on this technique here.
4. Create a Supportive Work Environment:
Encourage emotional regulation among your team by fostering a supportive work culture. This might include promoting open communication, providing mental health resources, or offering access to Employee Assistance Programs (EAPs). Research has shown that a supportive work environment reduces stress and improves employee retention. Learn how to create a positive workplace culture here.
Emotions as a Tool, Not an Enemy
Mastering your emotions doesn’t mean suppressing them. In fact, emotions can serve as important signals about what’s going on around us and within us. By acknowledging and managing them, you can turn emotions into tools for growth, self-awareness, and stronger workplace relationships.
Incorporating the 90-second rule can not only help you reduce workplace stress but also improve decision-making and create a healthier, more harmonious work environment.
For more strategies on emotional regulation and workplace well-being, consider exploring how Acorn EAP can support your team with personalised mental health resources tailored to your business needs. Learn more here.
