The Best Ways to Stop Yourself From Crying

Tears can strike unexpectedly, during important moments like work evaluations or difficult conversations. Instead of pretending to stay composed, there are strategies to control crying, according to psychologists.

One approach is to act as soon as you notice the first signs of tears, like eye irritation or changes in breathing. Waiting too long makes it harder to stop them. Catching it early can prevent the tears from getting worse.

Another technique is to control your breathing. Slow, deep breaths can reduce physiological arousal and help prevent tears from flowing. Try inhaling for four counts, holding for seven, and exhaling for eight counts, or simply focus on slow, steady exhalations.

If you're in a situation where you can, try humming or chanting. These calming activities can help lower your arousal levels and keep the tears at bay.

When you feel tears starting, try to focus on neutral sensory details in your environment. Notice the pressure of your chair, the texture of the fabric, or other subtle details. Naming your emotions can also help, acknowledging the feeling without getting lost in it.

If these techniques fail, it's okay to take a break. Excuse yourself to the restroom, splash water on your face, or take a brief walk. Getting up and moving around can give your nervous system a chance to reset. In some cases, acknowledging the situation by saying "give me a minute" can be more calming than trying to hide the tears altogether. This allows you to regain control and address the feeling when the moment is more suitable.