Master Emotional Balance by Shifting Your Perspective in Overwhelming Moments
- Brainz Magazine
- Apr 29
- 4 min read
Written by Eileen Borski, Therapist
Eileen Borski is a therapist who specializes in providing brain-based care to individuals to address roadblocks in career, academics, sports, creativity and relationships. Her approach includes techniques that influence brain patterns using EMDR (eye movement desensitization and reprocessing) and neurofeedback.
"Will this matter in 5 minutes, 5 months, or 5 years?" This deceptively simple question can offer profound clarity in moments of emotional intensity. Many of us live on emotional high alert, reacting to stressors as though every challenge is urgent and every discomfort catastrophic. In my clinical work as a Licensed Professional Counselor and trauma-informed neurocounselor, I see this kind of emotional dysregulation often. It can stem from unresolved trauma, chronic stress, or simply the fast pace and pressure of modern life.
But there is a gentle, grounding truth we often overlook: not everything deserves our full emotional bandwidth.
Let us explore how taking a step back, by asking, "Will this matter in 5 minutes, 5 months, or 5 years?", can bring us back into balance, help us regulate emotions, reduce overwhelm, and respond with clarity instead of reactivity.
Emotional dysregulation: When everything feels like too much
Emotional dysregulation occurs when emotions overwhelm our ability to think, respond, or cope in healthy ways. It might manifest as an angry outburst over a minor inconvenience, a spiral of anxiety triggered by a misunderstood text, or a wave of shame after making a mistake.
Our brains are wired for survival; in dysregulated moments, the emotional brain often takes over the thinking brain. It becomes difficult to distinguish between what is urgent and what feels urgent.
This is where perspective becomes a powerful tool.
The "5-minute, 5-month, 5-year" rule: A mindset shift
When we pause to ask:
Will this matter in 5 minutes?
Will it matter in 5 months?
Will it matter in 5 years?
We give our brains a chance to switch gears. This question invites the prefrontal cortex (our reasoning brain) to weigh in, quieting the amygdala (our fear and alarm center). It creates a mental pause, a brief space where emotional regulation can begin. Here is how it works in real life:
5 minutes: You spill coffee. You are late to a meeting. You snap at a partner. Frustrating? Yes. Life-altering? Probably not.
5 months: A challenging work relationship, a health scare, a financial setback, these issues may still be relevant months from now. They warrant our attention and care, but also benefit from a thoughtful, solution-focused approach.
5 years: These are the big ones, relationship choices, major career changes, health decisions. If it will matter years from now, it is worth investing your energy in, just not at the expense of your well-being.
How to apply this practice in moments that feel big
Pause before reacting: When your emotions spike, mentally say "pause." Even one slow breath can start to shift your nervous system.
Ask the question: Will this still matter in 5 minutes? 5 months? 5 years? You are not minimizing your experience; you are contextualizing it.
Adjust your response: Once you determine the true weight of the moment, respond accordingly.
Reflect later: If you overreact, be kind to yourself. Use the experience as data, not shame.
When emotional regulation feels out of reach
Sometimes, emotional dysregulation is not just about mindset. It can stem from deeper wounds or physiological patterns in the brain. In those cases, brain-based interventions like EMDR (Eye Movement Desensitization and Reprocessing) or IASIS Microcurrent Neurofeedback can help calm the nervous system and build emotional resilience.
At Authentic Brain Solutions, I help individuals explore the root causes of their emotional reactivity and develop a personalized approach to healing. You do not have to continue living in a state of overwhelm. Your brain can learn to regulate, and you can learn to respond to life with clarity, confidence, and calm.
Final thought
Not everything that feels important is important, and not everything urgent deserves your emotional energy. Asking, "Will this matter in 5 minutes, 5 months, or 5 years?" does not dismiss your feelings; it helps you manage them. It gives you the gift of perspective, and perspective is one of the most powerful tools we have in reclaiming emotional balance.
Managing emotions can be overwhelming, and seeking support to address emotional balance can propel you toward a better life. One step is incorporating this question, "Will this matter in 5 minutes, 5 months, or 5 years?" into your day. The next step is to reach out today to book a free 15-minute consultation to discuss how neurocounseling can help you achieve your emotion regulation goals.
Visit Authentic Brain Solutions to explore cutting-edge tools like neurofeedback and EMDR therapy to help rewire your brain for success.
Check out Eileen Borski’s interview with Brainz Magazine.
Read more from Eileen Borski
Eileen Borski, Therapist
Eileen Borski is a highly specialized mental health provider focused on modern, evidence-based interventions to improve brain function. Neuro-counseling techniques focus on resetting overstimulated areas of the brain and promoting metabolic clearance in the brain. She is the owner and founder of Authentic Brain Solutions, providing licensed professional mental health care in person in Montgomery, Texas, and virtually in Texas, Florida, South Carolina, and New Hampshire.
