The 90-Second Rule for Financial Panic
Learn how to ride emotional waves instead of drowning in them.
What if that overwhelming wave of financial panic actually had an expiration date?
Neuroanatomist Dr. Jill Bolte Taylor observed something remarkable about how emotions work in the body. When something triggers an emotional response, there’s a chemical process that surges through your system that takes about 90 seconds to complete. (Source: Taylor, J.B., “My Stroke of Insight: A Brain Scientist’s Personal Journey,” 2008)
After that, any continued emotional response restarts the cycle by triggering your thoughts.
What Actually Happens in Those 90 Seconds
When you check your bank account and see a number that frightens you, your body reacts immediately. Stress hormones surge through your bloodstream. Your heart rate increases, and your muscles become tense.
This chemical cascade is your body’s automatic alarm response.
The key insight is that those chemicals flush through your system in about 90 seconds. The initial wave rises, peaks, and naturally falls. Your body knows how to complete this cycle on its own.
But most of us never let it finish.
Why Financial Panic Feels Like It Lasts Forever
If the chemical response only takes 90 seconds, why does money anxiety sometimes grip you for hours? Days? Weeks?
Because your thoughts restart the cycle.
You check your balance, and panic sets in. As anxiety rises, you think, “I’ll never get ahead,” and “What if I can’t pay rent?” Soon, another thought emerges: “I’m terrible with money.” Each wave of worry floods your mind.
Each thought triggers a fresh 90-second chemical release. You’re not experiencing one long emotion; you’re experiencing dozens of short ones, chained together by your thinking.
Dr. Taylor puts it directly: after the initial 90 seconds, any remaining emotional response is the result of choosing to stay in that loop. (Source: Taylor, J.B., “My Stroke of Insight,” 2008)
This isn’t about blame; your brain is functioning as intended by trying to problem-solve, predict danger, and protect you. Understanding this pattern gives you a choice you may not have realized you had.
The Difference Between the Wave and the Story
There’s the physical sensation: the racing heart, the tight chest, the churning stomach. That’s the wave.
Then there’s the narrative: “I’m terrible with money,” “This is hopeless,” “I always mess this up.” That’s the story.
The wave will pass on its own if you let it. The story is what keeps you stuck.
When financial panic hits, your brain immediately wants to explain, analyze, and predict. It starts telling stories about what this means, what might happen, and how you got here. Each story triggers new chemistry.
What if you could feel the wave without drowning in the story?
How to Ride the Wave
Riding a financial panic wave isn’t about suppressing the feeling or pretending you’re fine. It’s about letting the physical response move through you without amplifying it.
Notice the body, not the thoughts. When panic hits, focus on your physical sensations. Where do you feel it? In your chest, stomach, or shoulders? Just observe: “My heart is pounding. My shoulders are tight.” Stay with the sensation, not the story.
Name it. Say to yourself: “This is a stress response. It will pass.” Not “I’m having a panic attack because I’m financially irresponsible and will probably end up homeless.” Simply, “This is a stress response.”
Breathe with it. Don’t try to breathe the feeling away; breathe alongside it. Take slow, steady breaths while you let the wave do its thing. Your breath signals safety to your nervous system.
Wait. This is the hardest part. Wait for ninety seconds. Observe the wave rise, crest, and start to fall. It will fall.
Let the story wait. The analysis, planning, and problem-solving can all wait until the wave passes. You’ll think more clearly once your body settles. Promise yourself you can address the story later.
Separate the Panic from the Story
In the middle of the wave, your mind wants to grab the story and run. Prayer interrupts that loop. It moves your attention from the anxious thoughts to the presence of God.
Scripture offers a direct instruction:
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” (Philippians 4:6-7)
Notice the promise: a peace that guards your heart and mind. This is not a peace that makes logical sense; it is a peace that supports you even when chaos surrounds you. Let prayer be the place where you can release what your mind keeps trying to hold onto.
Applying This to Real Financial Moments
Before checking accounts: Take a breath. Remind yourself that whatever you see might trigger a wave that will ultimately pass. You can handle 90 seconds.
During a money conversation: If you feel overwhelmed, it’s okay to take a pause. “Give me a moment.” Focus on your feet on the ground. Let the emotion wash over you. Then continue.
After a financial “mistake”: The shame will come. It might hit hard. Allow it. Don’t add to it with self-criticism. Just feel what you feel for 90 seconds. Then, from a calmer place, decide what to do next.
When anxiety spirals: Notice you’re in a thought loop. Each “what if” restarts the cycle. Gently return to body sensations. Start the 90 seconds fresh.
What This Makes Possible
When you know the wave will pass, you stop being so afraid of it. You stop avoiding financial tasks because you can’t handle the feelings they bring up. You stop making reactive decisions to escape the discomfort.
You discover you can survive the 90 seconds.
This doesn’t mean you will never experience financial panic again. You will. However, you will understand that it is just a wave and temporary.
You have survived these situations before.
This content is for educational purposes only and should not be construed as financial or therapeutic advice. Consider speaking with qualified professionals for personalized guidance.