When you find yourself in a situation where you can't hold back the tears, you will likely find it embarrassing to cry in public and want to hold back to show yourself strong. However, always remember that crying is good and everyone indulges. Anyone can understand your situation. Here are some tips to help you stop the tears!
Steps
Method 1 of 4: Physically Refrain from Crying
Step 1. Focus on your breathing
Crying is a reaction caused by an altered emotional state, and the relaxing effects of breathing can help stop crying. It may be due to a sad memory, the end of a relationship, or a tragic event that happened in life. To avoid crying, you need to calm down. Focusing on your breathing, such as when meditating, can help you control the emotions you feel and restore a sense of inner peace.
- When you feel tears are popping in, inhale deeply through your nose and then slowly exhale through your mouth. This type of breathing will loosen that lump that forms in your throat when you are about to cry, while also stabilizing your thoughts and emotions.
- Try counting to 10. Breathe in through your nose when you say a number and breathe out through your mouth before saying the next one. By counting, you will be able to focus only on your breathing and not on what makes you cry.
- When you are faced with something that makes you want to cry, you can control yourself even by taking a single deep breath. Inhale deeply, hold the air for a moment and then exhale. At that moment, focus only on the air entering and leaving your lungs. This deep breathing will also offer you a break before having to deal with the cause of your sadness.
Step 2. Move your eyes to control the tears
If you find yourself in a situation that makes you want to cry, but you don't want to show your emotions to others, try moving your eyes to control the tears. Some research has actually shown that blinking can stop tears from shedding. Link a few times to clear your eyes of any tears.
- Cross or roll your eyes several times. Of course, you can only do this if you know you're not being watched. In addition to distracting yourself mentally (you need to concentrate to cross your eyes), you will prevent tears from forming physiologically.
- Close your eyes. This way you will have time to process what is happening. By also helping yourself with several deep breaths, you will be able to calm down and avoid crying.
Step 3. Distract yourself with a physical movement
When you're on the verge of tears, it's important to shift your mind to other things. Physically distracting yourself is one way to avoid crying.
- Squeeze your thighs or squeeze your hands. Apply enough pressure to take your mind off why you feel the urge to cry.
- Find something to crush: a stress reliever toy, part of your shirt, or the hand of a loved one.
- Press your tongue on your upper palate or against your teeth.
Step 4. Relax your facial expression
If you frown and frown, you are more likely to start crying because facial expressions can affect emotions. To hold back the tears, try to adopt a neutral facial expression in any situation where you feel you are about to cry. Relax your forehead and the muscles around your mouth so you don't look worried or distressed.
If the situation allows, try smiling to stop crying. Studies have shown that smiling can positively change one's mood, even if there is nothing to be cheerful about
Step 5. Remove the lump in your throat
One of the hardest parts to control is that lump in your throat that forms when something makes you want to cry. When the body registers that you are under stress, one of the ways the autonomic nervous system reacts is to open the glottis, which is the muscle that controls the opening of the back of the throat. The open glottis gives that known closed sensation when trying to swallow.
- Take a sip of water to release the tension caused by opening the glottis. By sipping, you will relax the throat muscles and calm the nerves.
- If you don't have water on hand, breathe constantly and swallow slowly several times. Breathing will help you relax, and slow swallowing will tell your body that you don't need to keep your glottis open.
- He yawns. Yawning helps relax the throat muscles, relieving the tightness you feel when the glottis is open.
Method 2 of 4: Refrain from Crying by Shifting Your Attention Elsewhere
Step 1. Think of something to focus on
Sometimes you can stop the tears from flowing by turning your attention to something else. To do this, for example, he tries to solve mathematical problems mentally. Even adding up small numbers or going over the times tables, you can distract yourself from what is upsetting you and calm down.
Alternatively, you could think about the lyrics of your favorite song. By remembering the words and chanting it in your mind, you will take your mind off what is bothering you. Try remembering the words of a happy song that serves as a mental cure-all
Step 2. Think of something fun
While it may seem like a daunting task to deal with what makes you want to cry, if you focus on something funny, you can really get the better of your tears. Think of something that has made you laugh so much in the past: a funny memory, a scene from a movie, or a joke you once heard.
Try to smile when you think about this funny episode
Step 3. Remind yourself that you are strong
Create a pep talk in your mind when you feel like you're on the verge of tears. You have to tell yourself that it is not a problem to feel sadness, but that it is better not to indulge it right now. Remember the reasons why you can't cry in a certain situation: there are people you don't know, you want to be strong for someone else, etc. Try telling yourself that you have a right to feel sad, but now you have to hold on.
- Remember that you are a beautiful person, that you have close friends and family who love you. Think about what you have achieved in your life and what you hope to achieve in the future.
- Research has shown that, in addition to relieving distress, the use of constructive internal dialogue has many health benefits. It can also broaden your outlook on life, improve immunity against the common cold, decrease your chances of falling into depression, improve your ability to cope with difficult situations, and reduce the chance of dying from a heart attack.
Step 4. Try to distract yourself by engaging in something else
The worst thing you could do is dwell on what makes you cry, especially when you don't want to let go. Distracting yourself is a temporary way to avoid crying, because at some point you will have to deal with what is troubling you.
- Watch that movie you always wanted to see, maybe one of those classics you love the most. If you don't like it, bring out your favorite book or catch an episode of your favorite TV show.
- Take a walk to clear your head. Being in nature is often a great way to get distracted: try to appreciate the beauty that surrounds you and avoid thinking about anything that makes you sad.
- Exercise. Physical activity promotes the production of endorphins and makes you feel good even when you are really sad. It also helps to focus on what you are doing rather than what you are feeling.
Method 3 of 4: Letting A Few Tears Escape
Step 1. Blame your tears on something else
Probably those around you will understand that this is a harmless lie, but at least you will have a way to calm down.
- Tell them you are having a bad allergy. This is a classic excuse to justify tears, as allergies make eyes red and watery.
- Yawn and try to explain that yawning always makes you weep.
- Try saying that you are probably getting sick. Often, when people have a cold, their eyes become shiny. If you say feel bad, you also have a good excuse to walk away.
Step 2. Wipe your tears discreetly
If you can't help but shed a few tears, wiping them discreetly is best to avoid continuing to cry.
- Pretend to remove something from the eye, then rub along the bottom to dry the tears. Slightly press your index finger on the inner corner of the eye - it will help dab the tears.
- Pretend to sneeze and hide your face on the inside of your elbow so you can wipe the tears off your arm. If you can't fake the sneeze, just say it was a false alarm.
Step 3. Get away from the situation
If you are trapped in a negative situation that makes you want to cry, find a way to get away. It doesn't necessarily mean rushing out of the room. If something upsets you, find an excuse to leave for a few moments. By stepping back from whatever makes you cry, you will have a chance to feel better and control your tears. It can be a physical, but also a mental distancing from a problem.
As soon as you can pull away, breathe and exhale deeply. You will find that you no longer need to cry so much
Method 4 of 4: Letting Off and Going Further
Step 1. Allow yourself to cry
Sometimes, you just have to let off steam and there's nothing wrong with that. Crying is a completely natural reaction for anyone. Even if you want to hold back right now, at some point you will have to express your sadness. Find a quiet place where you can be alone and burst into a long cry.
Indulging in a cry can also have physical and mental health benefits. Crying can help the body eliminate toxins. After a good cry, you may also find that you feel happier and less stressed
Step 2. Examine why you cry or feel like crying
It is important to take time to reflect on what makes you cry or feel like crying. Once you understand the underlying reason, you will be able to analyze it more deeply and find a solution or a way to lift your mood. Think about what is happening that makes you feel the need to let off steam with a cry. Is there a particular person or situation that makes you feel this way? Has something recently happened that makes you feel sad? Or is there another reason you keep fighting your tears?
If you can't determine the cause yourself, consider consulting a therapist for help. If you cry a lot or feel like crying often, you may be depressed and, therefore, you need to take steps to treat this mood disorder
Step 3. Keep a journal
Writing down your thoughts will help you sort them out and feel better. It is also an aid in managing stress, anxiety and depression. For best results, take a few minutes each day to write down your thoughts and emotions. You can structure the diary however you like and write whatever you want.
If a certain person made you want to cry, try writing them a letter. Writing down what you often feel can be easier than expressing your thoughts aloud. Even if you don't deliver the letter, you will feel better after expressing your emotions and thoughts
Step 4. Talk to someone
After crying, you should talk to someone about what you are experiencing. Talk to a close friend, family member, or therapist about anything that makes you want to cry. As the saying goes, two heads are better than one, and the person you confide in will help you solve the challenges you're facing.
- Talking to someone will also allow you not to feel alone in this situation. If you feel that everything is on your shoulders, confide in someone who can help you sort out what you think and feel.
- Speech therapy is very useful for those forced to deal with depression, anxiety, loss, health problems, relationship difficulties and much more. Consider seeing a therapist if you can't handle crying or if you have any issues you would like to discuss with someone in a safe, private setting.
Step 5. Distract yourself with the things you love
By finding time to pursue your hobbies, you can gain a new perspective at a difficult time. Dedicate yourself every week to one of your passions. Even if you feel that you are never able to fully immerse yourself in the world around you due to the sadness you feel, you will soon find yourself being more carefree and laughing.
Surround yourself with people who make you happy. Engage in activities that pique your interest, such as hiking, painting, and so on. Go to some party to meet new people or get together with your friends to organize one. Stay active: Filling in time is a great way to distract yourself from sadness
Advice
- Don't keep things inside.
- If you just can't hold back, that's okay! Sometimes don't hold back the tears, just let yourself go!
- A hug from a friend or family member can be a huge comfort.
- Gritting your teeth can help you control your tears if you are in a public place. After you've calmed down, think about why you gave in and who made you cry.
- Talk quietly about why you are upset with the person who is causing it.
- Let it out even if your friends are watching. They will understand you.
- Take a deep breath, close your eyes, lie down and relax.
- Think of something relaxing and happy that happened in your childhood.
- Read or talk to someone about the various strategies for controlling emotions and try to put them into practice.
- Go to your favorite place where you know you can feel comfortable to spend a few hours 'alone' and collect your thoughts. Maybe bring a friend with you who could help and comfort you.
- Sitting or standing upright can make you feel safer and stronger and help you hold back tears.
- Pray.
- Blink to hold back the tears or let them flow in front of your friends. They will see how upset you are, but they will understand you.
- Remember that everything happens for a reason and that this outburst is nothing but a prelude to a better future.
- Eat some chocolate or something else, but don't overdo it. A few bites will be enough.
- Talk to your best friend or one of your parents, telling them everything. He will surely be able to cheer you up.
- If you have very close friends or family, you should give them some incomprehensible signals to others that communicate your need to cry. They will probably know how to help you. Whether it's a change in tone of voice or anything else, they will recognize it and will go out of their way to help you out.
- Don't fight against tears. If you need to cry, don't hesitate.
- Listen to your favorite song and dance!
Warnings
- If you plan on harming yourself or someone else, get help immediately.
- If you feel like you have no one to talk to, ask a professional for help. Go to your school counselor or therapist. There will always be someone available to listen to you. It can also be helpful to talk to an adult you trust, even if they don't belong to your family.
