Crying is a perfectly natural response to very intense emotions, but there are many situations where crying is not helpful or productive, such as in conflicts at work or when you need to appear strong to help and support another person. There are ways to control when and how much you cry, such as walking away from the situation, trying physical methods, or even changing some health-related habits.
Steps
Method 1 of 5: Moving Away
Step 1. Take a few deep breaths
Taking a deep breath will help your body relax, releasing tension that would build up and come out in the form of tears. Try to focus on your breathing, slowly inhaling and exhaling and counting to four.
Step 2. Look to the side
When you're talking to someone and you feel tears coming, look away for a few moments. Focus your gaze on a spot on the wall or look steadily at your hands. Withdraw from the situation momentarily (one minute is enough) to allow yourself to organize your thoughts.
Step 3. Take a step back
Literally walk away from the situation or person that is making you want to cry. Taking a step back can give you some personal space to rearrange your thoughts (and hold back your tears).
Step 4. Go for a walk
Physically get away from the situation that is making you cry and go for a walk. Concentrate on your arm and leg movements and try to regulate your breathing.
If you want to stop crying, don't hide in the bathroom. This can make you cry even more
Step 5. Focus on something else
Pick up a magazine or watch a fun video. Move away from the immediate feelings that are making the tears want to come out. Purposefully focus on the concrete details of what you're reading or watching, and make comments to yourself, such as, "That outfit is pretty cute" or "I can't believe the cat jumped so high."
Method 2 of 5: Changing Reactions
Step 1. Smile
Forcing a smile when you're feeling just the opposite helps to overcome negative feelings. Mood will improve and stress will decrease, even if the smile is fake, as the body makes the mind think you are happy.
Step 2. Keep a neutral facial expression
Relax your wrinkled forehead and tense mouth and cheeks. By maintaining a neutral expression, you force the body out of that negative, crying mood.
Step 3. Switch from emotion to anger
You may often start crying because you are trying to hold back some emotions. Feeling angry during a conflict is usually not well liked, and crying can come because the adrenaline is high and the anger is contained. Allow yourself to identify and express that anger.
- Women often feel that they cannot be angry, as they run the risk of being negatively labeled. Don't listen to these concerns and allow yourself to feel angry.
- You don't need to show your anger aggressively. Just saying something like, "I'm angry that I didn't get a chance to actively participate" can get you to name the feeling and avoid crying.
Step 4. Have something ready to say
Keep an answer in mind for certain types of situations. If you cry easily when you hear criticism from your boss, for example, think of ways to respond to his feedback. Having something ready to say, even if it's a ready-made response, can help you avoid crying.
Method 3 of 5: Experiencing Physical Strategies
Step 1. Pinch yourself
Distract yourself from the tears that are on the way causing a very small amount of physical discomfort. Pinch your arm, for example.
Step 2. Another tip is to bite your cheeks from the inside
Try to be gentle so you don't get hurt. You can also pinch your palm with your fingernail.
Step 3. Massage the bridge of the nose
Pinch the bridge of the nose, near the eyes, with your index finger and thumb. This will decrease tear production in the canals.
Step 4. Widen your eyes and look up
Open your eyes wide so they will dry a little. Likewise, look up as you do this to help any forming tear drop back.
Step 5. Press your tongue against the roof of your mouth
Contracting your mouth muscles and concentrating on forcing your tongue up can help hold back tears.
Step 6. Try to swallow
Swallowing helps to contract your throat muscles. Crying helps to open them up, so if you do the opposite, you may be able to hold back the crying.,
Drinking a little water can have the same effect
Method 4 of 5: Changing Some Habits
Step 1. Exercise
Try running or cycling to distract yourself from the situation that made you want to cry. Exercising increases the flow of oxygen to your brain and releases endorphins that can calm you down.
Step 2. Eat nutritious food
Feed your body healthily to provide energy and strength to fight negative feelings. Eat protein and cut down on refined sugars and carbohydrates.
- Have a good breakfast every morning. This helps to stabilize blood sugar levels as well as mood.
- Increase your intake of folic acid, which can be found in dark green leaves.
Step 3. Get plenty of rest
When we are tired, we can hardly handle very intense feelings. Lack of sleep makes it difficult to hold back tears. Try to sleep for seven to eight hours a night to calm your nerves.
Method 5 of 5: Trying Other Methods
Step 1. Talk to a therapist
Professional help can provide an important outlet for you to understand why you are crying in certain situations. A therapist can help you understand how to communicate more effectively to avoid crying so often. It can also help you find the root of why you feel like crying.
Step 2. Talk to a trusted friend or family member
Unburden yourself with someone you trust, talking about some of the issues that make you cry. It doesn't matter whether it's a professional or a personal conflict, talking about the problem can help you understand it better.
Step 3. Write in a journal
Writing your thoughts in a journal can be therapeutic and allow you to externalize and explore the things you've been feeling. This is a good way to work through the stressful aspects of life and create strategies to control unwanted crying.
Step 4. Try acupressure
Acupressure is a traditional Chinese healing technique that involves pressing different parts of the body for relief and cure for certain symptoms. Try some acupressure techniques associated with relieving anxiety, which is often the source of unwanted crying.
- Press the point between the eyebrows for one to three minutes.
- Press the inside of the wrist. Place three fingers on the wrist, with the ring in the crease. Feel until you find the space between the two tendons with the tip of your index finger. Press to relieve anxiety and the urge to cry.
- Press the space between your thumb and index finger.
Tips
- Don't feel bad if you cry often or in public. Crying is a very natural response to strong emotions and releases stress hormones, which help to relax and calm you down.
- Instead of completely eliminating crying, try postponing it. You need to pay attention to any feelings that come up, and taking time to mourn them can help a lot.