When you feel the tears coming, breathing in slowly and deeply through your nose, then exhale slowly through your mouth. Doing this will both relax the lump that forms in your throat when you are on the verge of tears, and will stabilize your thoughts and emotions. Try counting to 10. Breathe in through your nose when you count a number. Exhale through your mouth when you are between numbers. Counting helps you to focus solely on your breath and not whatever is making you want to cry. Even taking just one deep breath can steady you when you are faced with something that makes you want to cry. Draw one deep breath in, hold it for a moment, and then let it back out. In that moment, focus only on the air going in and out of your lungs. Taking this deep breath will also give you a moment to pause before you have to deal with the cause of your sadness.
Cross your eyes or roll them several times. Of course, you may only want to do this when you know that no one is looking at you. Aside from mentally distracting yourself (you have to focus to cross your eyes) it will also physically keep the tears from forming. Close your eyes. Closing your eyes gives you a moment to process what is happening. Closing your eyes paired with taking several deep breaths will help you to calm down and focus on not crying.
Squeeze your upper thighs or squeeze your hands together. The pressure should be enough to distract you from the reason why you feel like crying. Find something else to squeeze, whether it is a stress toy, a pillow, a part of your shirt, or a loved one’s hand. Press your tongue to the roof of your mouth or up against your teeth.
If it is appropriate or you can get away for a few minutes, try smiling to stop yourself from crying. Some studies have shown that smiling can alter your mood in a positive way even if you don’t feel like smiling. [5] X Research source
Take a sip of water to release the tension caused by the glottis being opened up. Sipping water will relax your throat muscles (and calm your nerves. ) If you don’t have water on hand, breath steadily and swallow slowly several times. Breathing will help you relax, and swallowing slowly will help tell your body that it doesn’t need to keep the glottis open. Yawn. Yawning helps to relax your throat muscles, which means that it helps ease the tightness you feel in your throat when you glottis is opened.
Alternatively, you could try to think of the lyrics to your favorite song. Remembering the words and singing the song in your head will take your mind off whatever is bothering you. Try to imagine the words to a happy or funny song so you give yourself a mental pick-me-up.
Try to smile when thinking of this funny thing.
Remember that you are a great person, who has friends and family who love you. Think of what you have achieved in your life, as well as what you hope to achieve in the future. But if you do that it will make you cry more!! Research has shown that using positive self-talk has many health benefits beyond easing distress. It can also expand your life, enhance your immunity to the common cold, reduce your chances of developing depression, improve your ability to deal with difficult situations, and reduce your chances of dying from a heart attack. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Put on a movie that you have been wanting to watch (or an old classic that you really love. ) If movies aren’t your thing, grab your favorite book or put on an episode of your favorite TV show. Go for a walk to clear your head. Often, being in nature is a great way to distract yourself–invest yourself fully in appreciating the beauty around you and try to avoid thinking of whatever is making you sad. Exercise. Exercising releases endorphins and will make you feel better when you are feeling sad. Exercising also makes you focus on what you are doing, rather than how you are feeling. [12] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Say you have been having really bad allergies. This is a classic excuse for having tears in your eyes–allergies make your eyes watery and red. Yawn and then say something like, “yawning always makes my eyes water. ” Say you think you are getting sick. Often, when people get sick their eyes become glassy. Saying you feel sick also gives you a good excuse to leave the setting you are in.
Pretend that you’re trying to get something out of the corner of your eye, then wipe along the bottom and wipe the tears off the edge. Pressing your index finger lightly into the inside corner of your eye will also help to dab away the tears. Pretend you’re sneezing and put your face into the inside of your elbow (so that you can wipe your tears on your arm). If you can’t fake sneeze, just say “false alarm. "
As you take a step back, breathe in deeply and then exhale just as deeply. You will find that you will feel less inclined to cry.
Allowing yourself to cry may even benefit your mental and physical health. Crying can help your body to release toxins. After a good cry you may also find that you feel happier and less stressed. [14] X Research source Keep in mind that crying is a sign of mental strength, not weakness.
If you cannot determine the cause of your tears on your own, consider speaking with a therapist for help. If you cry a lot or often feel like crying, you may be depressed and need to be treated for depression. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If a specific person has made you want to cry, try writing them a letter. Writing down what you feel can often be easier than saying your thoughts out loud. Even if you don’t give the person the letter, you will feel better after having expressed what you have been feeling and thinking.
Talking to someone will also allow you to feel like you are not alone in the situation. If you feel like you are carrying around the weight of the world, talk to someone and let them help you sort out what you are thinking and feeling. Talking therapy is very beneficial for people who are dealing with depression, anxiety, loss, health problems, relationship problems, and more. Consider speaking to a therapist if you continue to have trouble with crying or if you have problems that you want to discuss with someone in a safe, confidential environment. [19] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Surround yourself with people that make you happy. Do fun things that you like to do like going hiking, painting, etc. Go to a party and meet new people, or dress up with your friends and throw your own party. Immerse yourself in activities–filling up your time is a great way to distract yourself from feeling sad.
