Here's how to manage and control your tears when you feel them coming:
It's perfectly normal to tear up sometimes, but if you'd rather not, here are several techniques you can use, based on methods suggested by the article from Medical News Today:
Practical Techniques to Control Tears
| Technique | Description |
|---|---|
| Walk Away | Remove yourself from the situation triggering your tears. A change of scenery can help you regain control. |
| Use Words | Verbalize your emotions instead of letting them manifest as tears. Talk about how you're feeling. |
| Have Props and Use Distractions | Keep small items or plan diversions to shift your focus away from the emotional trigger. This can include fidget toys, a book, or a quick game on your phone. |
| Think Positively or Humorously | Try to mentally switch to a positive memory, a funny situation, or a lighthearted topic. |
| Concentrate on Breathing | Take slow, deep breaths. This can calm your body's physical response to emotions. |
| Blink and Move the Eyes | Moving your eyes can reduce the build-up of tears and distract you. |
| Relax Facial Muscles | Consciously relax your jaw, forehead, and any other tense facial muscles. This can reduce the physical expression of your emotions. |
| Get Rid of That Throat Lump | Often, a lump in your throat accompanies the urge to cry. Swallow and try a gentle cough to alleviate it. |
More Details on Each Technique
Here are more detailed explanations and examples to help you apply each technique effectively:
- Walk Away: If you're in a conversation, politely excuse yourself. Go to another room or even step outside for a moment.
- Use Words: Instead of letting tears flow, say, "I'm feeling a bit overwhelmed right now." This can help you process the feeling and prevent crying.
- Have Props and Use Distractions: If you know a situation that might make you emotional is coming up, have a plan. Fidget with a pen, count objects, or engage in any simple activity that shifts your focus.
- Think Positively or Humorously: Recalling a funny meme or a moment that made you laugh can quickly shift your emotional state.
- Concentrate on Breathing: Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this several times to calm your body.
- Blink and Move the Eyes: Blink frequently, look around, or focus on something specific in the room.
- Relax Facial Muscles: Consciously unclench your jaw, smooth your forehead, and relax the muscles around your eyes. This can help you feel calmer.
- Get Rid of That Throat Lump: Swallow, take a sip of water, or try a soft cough to ease the sensation of a throat lump.
These techniques provide you with different ways to manage the onset of tears, offering you choices based on the situation.
