The 90-Second Truth About Emotions

Most of us were never taught what to do with our emotions—especially the ones that feel messy or overwhelming. Instead of letting them move through us, we often push them down, ignore them, or let them linger far longer than necessary. But here’s a powerful truth that can shift your entire relationship with how you feel:

Emotions only last about 90 seconds… unless we hold onto them.

Yes, really. According to neuroscientist Dr. Jill Bolte Taylor, the physiological lifespan of an emotion—meaning the chemical reaction that happens in the body—peaks and subsides in about a minute and a half. After that, it’s our thoughts, memories, and resistance that keep the emotional experience alive.

Your Body Is Built to Process Emotion

When you feel anger, fear, sadness, joy, or even shame, your body releases specific chemicals and activates your nervous system. You might feel flushed, tense, teary, or still. All of that is your body doing its job—communicating.

If you simply allow yourself to feel it without judgment, that emotion will rise, crest like a wave, and then pass.

But here’s the key: most of us interrupt that process.

We tighten up, shut down, or try to “logic” our way out. And when we do that, the emotion doesn’t disappear—it gets stuck.

What Happens When We Hold Emotions In?

Instead of releasing, many people unknowingly store emotions in the body, which can show up as:

• Tightness in the chest or throat

• Ongoing muscle tension

• Stomach knots or digestive issues

• Chronic fatigue or headaches

• Feeling emotionally numb or constantly overwhelmed

This is your body’s way of saying: “There’s something here that hasn’t been felt yet.”

Why Do We Hold On?

It’s not because we’re broken. It’s because we learned to survive that way. Common reasons include:

• We weren’t taught how to feel safely

• We learned that emotions were “too much” or “not allowed”

• We carry shame around vulnerability or expression

• There’s unhealed trauma tied to certain emotional responses

The good news? You can learn a new way.

What Releasing Emotion Looks Like

Emotional regulation doesn’t mean being “in control” or emotionally cold. It means making space for your real feelings and helping them move through you.

Here’s how you can start:

• Name the feeling.

  Try: “I feel angry,” or “I feel anxious,” instead of “I am a mess.”

• Breathe through the sensation.

  Let yourself stay with the feeling for just 90 seconds—deep, mindful breaths.

• Let your body help.

  Stretch, journal, cry, walk, shake it out. Emotions are energy. They’re meant to move.

• Remind yourself: “It’s safe to feel.”

  The more safety you create within yourself, the more ease you’ll feel in the release.

Regulation ≠ Repression

Let’s be clear:

• Regulation is staying present, grounded, and responsive.

• Repression is pushing things away and pretending they don’t exist.

One invites healing. The other breeds heaviness.

You Are Not “Too Much.” You’re Just Learning to Feel.

This is your reminder that your emotions are not the enemy. They’re messengers. They’re invitations to deeper healing and clarity.

So the next time a strong emotion hits, try this:

Pause. Breathe. Name it. Feel it. Let it go.

You may be surprised how much easier it becomes once you stop fighting the wave—and learn to ride it instead.

Ready to Go Deeper?

At Sunrise Wellness Collective, we specialize in emotional regulation, soul healing, and holistic restoration. Whether you’re navigating burnout, past trauma, or emotional overwhelm—we’re here to walk with you.

Book a free 30-minute “Introductions” session to talk through your journey and see what support fits best.

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