Crying is a completely natural reaction to the strongest emotions. However, there are many circumstances where it is useless or counterproductive, such as in conflict situations that arise at work or when it is necessary to take decisive behavior towards someone. There is some way to control when and how often to cry; for example, you can move away from a certain context, implement strategies that involve the body or even change your habits.
Steps
Method 1 of 5: Distract yourself
Step 1. Take a few deep breaths
By breathing deeply, you will allow your body to relax, relieving tension that could otherwise build up and break out into tears. Try focusing on your breath, inhaling and exhaling slowly as you count to four.
Step 2. Step away from the situation
If talking to someone you feel like crying, look away for a minute. Find a spot on the wall to focus on or watch your hands closely. Remove yourself momentarily from the context you are in (one minute will be enough), so you will be able to collect your thoughts.
Step 3. Take a step back
Take some distance from the situation or person that is making you uncomfortable. By taking a step back, you will allow yourself to collect your thoughts (avoiding crying).
Step 4. Take a walk
Also physically remove yourself from the context that leads you to cry by taking a walk. Focus on the movement of your arms and legs, trying to regulate your breathing.
If you want to stop crying, don't hide in the bathroom. There is a risk that the tears will never stop
Step 5. Focus your attention on something else
Grab a magazine or watch a funny video. Drive away the emotions that make you cry. Mindfully focus on the details of what you are reading or watching and comment on it to yourself, for example saying, "It's a great dress" or "I can't believe that cat jumped that high."
Method 2 of 5: Change Your Reaction
Step 1. Smile
By making an effort to smile, even if you have opposite feelings, you will be able to master negative emotions. The mood will lift and the stress will subside even with a fake smile, because the body will trick the mind into believing that, after all, you are not that upset.
Step 2. Maintain a neutral expression on your face
Relax your wrinkled forehead and release tension in your mouth and cheeks. By assuming an expression of indifference, you will force the body not to be overwhelmed by the need to burst into tears.
Step 3. Turn the urge to cry into anger
Many times the tears begin to fall because one is forced to hold back the true emotions. Often expressing your anger is not considered appropriate behavior during an argument and, as a result, you break out into tears as your adrenaline rises and you have to swallow all the anger you feel. In these cases, try to identify emotions full of irritation and resentment, formulating them clearly.
- Often women do not show their irritation in order not to be considered boring. Don't think about this and give yourself a chance to give in to the anger you are feeling.
- You don't need to be aggressive to show how angry you are. Even saying something like, "I'm furious because I haven't had a chance to show how involved I felt," you can describe what you are feeling and avoid crying.
Step 4. Prepare to answer
Formulate answers in mind to be given in certain types of situations. If, for example, you feel like crying when you receive criticism from your supervisor, think about how you can respond to him in these cases. Prepare what you need to say, even if it is a weak answer, to avoid breaking into tears.
Method 3 of 5: Try Physical Strategies
Step 1. Pinch yourself
By causing slight physical discomfort, you have the opportunity to distract yourself from the urge to cry. Pinch yourself on the arm to take your mind off this thought.
Step 2. Alternatively, try biting the inside of the cheek
Try to do this gently so you don't hurt yourself. You can also apply gentle pressure in the palm of your hand using your fingernails
Step 3. Pinch yourself on the bridge of your nose
Press the bridge of your nose between your thumb and forefinger, right next to your eyes. This will slow down the flow of tears from the tear ducts.
Step 4. Open your eyes and look up
Widen your eyes so they can dry out. If you look up in the meantime, you will allow the tears that form to come in, moving away from the edge of the eyes.
Step 5. Press the tongue against the roof of the mouth
By squeezing the muscles in your mouth and pressing your tongue upwards, you will avoid bursting into tears.
Step 6. Try to swallow
By ingesting saliva, you will be able to contract the muscles in your throat. Conversely, when you cry, your muscles stretch, so use this technique to hold back the tears.
Even taking a sip of water can achieve the same effect
Method 4 of 5: Changing Habits
Step 1. Engage in some physical activity
Try jogging or a bike ride to get away from situations that cause you to cry. Sport calms you down because it increases the oxygen supply to the brain and the production of endorphins.
Step 2. Eat nutritious foods
Feed your body with foods that give you the energy and strength you need to fight negative emotions. Eat protein and cut back on refined sugars and carbohydrates.
- Eat a healthy breakfast every morning. It will help you stabilize your blood sugar and avoid mood swings.
- Increase your intake of folic acid, found in green leafy vegetables.
Step 3. Don't hesitate to rest when you feel the need
If you are tired, you are unable to handle strong emotions. With little sleep, you will also have a hard time holding back tears. Therefore, try to get 7-8 hours of sleep to reduce nervous tension.
Method 5 of 5: Other Remedies
Step 1. Consult a therapist
It can be valuable to get help from a professional to understand why you start crying in certain situations. Your therapist can help you find a more effective way to communicate and avoid frequent crying spells. It may also help you get to the root of your problem.
Step 2. Talk to a trusted friend or family member
Talk to a trusted person and tell them the difficulties that lead you to cry. Whether it's a conflict situation at work or a problem in your relationship, it can be useful to explore the issue in order to open up to another point of view.
Step 3. Keep a journal
It can be therapeutic to write down your thoughts in a journal, but it can also allow you to define and analyze the feelings you are experiencing. This is a great way to identify stressors in your life and strategies for managing unwanted crying spells.
Step 4. Try acupressure
It is a method of traditional Chinese medicine that consists of exerting pressure on different parts of the body in order to receive relief and reduce some symptoms. Try some acupressure techniques to relieve anxiety, which often causes unwanted crying fits.
- Press on the central area between the eyebrows. Press and hold a finger for 1-3 minutes.
- Press the inside of your wrist. Place three fingers on your wrist, placing your ring finger on the crease. Find the space between the two tendons just below the index finger. First on this point to relieve anxiety and ease crying.
- Pinch the piece of skin between your thumb and forefinger.
Advice
- If you happen to cry frequently or in public, don't be hard on yourself. Crying is a rather natural reaction to stronger emotions. It releases stress hormones, allowing you to relax and calm down.
- Instead of suppressing the urge to cry, try putting it off. However, you will have to manage the emotions once they arise, so it can be healthy to let them out later.
