how to not cry so much

How to Not Cry So Much: A Guide to Controlling Your Emotions

Excessive crying can be a problem for many people, affecting their mental health and daily lives. However, it is important to note that crying is a natural human response to various emotions. Some people may cry more frequently than others due to differences in emotional sensitivity, past experiences, and personality traits. In this article, we will explore ways to regulate emotions and reduce crying through mindfulness techniques, cognitive behavioral therapy, self-care practices, and seeking support systems.

Understanding Why You Cry So Much

The Science Behind Crying

Crying is a complex physiological process that involves physical responses such as tears, choking, and increased heart rate. Tears are produced by the lacrimal glands in our eyes which contain proteins, electrolytes, lysozyme, and lipids that protect our eyes from infections. Crying is often triggered by strong emotions such as sadness, anger, fear, or joy. It can help us release tension and express our feelings. However, excessive crying can lead to exhaustion and dehydration.

Identifying Triggers

One way to reduce excessive crying is to identify the triggers that cause it. Some common stimuli include watching sad movies or hearing sad news stories, experiencing personal loss or trauma, or even hormonal changes during menstruation or menopause. Personal traumatic experiences can also contribute to emotional sensitivity or difficulty regulating emotions. Identifying these triggers can help individuals be more aware of situations where they might cry excessively and mentally prepare themselves for the experience.

Practicing Emotional Regulation Skills

Mindfulness Techniques

Mindfulness techniques are effective ways of regulating emotions by helping individuals understand their emotional state without judgment. Mindfulness teaches us how to be more aware of our thoughts and sensations as they arise and how to regulate them. Practicing mindfulness techniques such as meditation, deep breathing, visualization, or progressive muscle relaxation can help individuals become more attuned to their emotions and develop positive coping strategies.

Cognitive Behavioral Therapy

Cognitive-behavioral therapy (CBT) is a psychotherapy approach that is commonly used to treat depression, anxiety, and other mental health issues. CBT focuses on changing negative thoughts, beliefs, attitudes and behaviors that contribute to emotional problems. In the context of reducing crying episodes, it involves challenging negative self-talk and reframing thoughts in a more positive light. CBT may also involve behavioral interventions like progressive desensitization, where individuals are gradually exposed to the stimuli that trigger their crying.

Self-Care Practices


Regular exercise is an effective way of regulating emotions by releasing endorphins, which are natural chemicals produced by the body that act as mood boosters. Exercise helps individuals reduce stress levels and promote feelings of calmness and wellbeing. Different forms of exercise can be used to soothe emotions like yoga or pilates, outdoor walks or runs or even strength training at the gym. Find what works best for you and commit to incorporating it into your routine.


Journaling can be a powerful tool for tracking emotions and setting goals for emotional regulation steps. Different types of journaling techniques can be applied such as bullet journaling or creative writing that serves as an outlet for expressing feelings without judgment. Daily self-reflection and goal setting can help individuals stay motivated towards achieving emotional regulation while providing accountability.

Finding Support Systems

Talking with Others

Sharing experiences with trusted friends or family members can be an excellent form of emotional support when dealing with excessive crying. Sometimes verbalizing feelings can help individuals process and work through their emotions. If friends or family members aren’t an option, seeking professional help from a therapist can provide additional support.

Joining Support Groups

Joining a local or online support group allows people to connect with others who are dealing with similar situations. Having people who can understand and offer support is an invaluable resource in reducing excessive crying. These groups can be a safe space to share experiences and receive feedback about emotional regulation techniques.


Learning to regulate emotions and reduce crying episodes takes patience and practice. It involves identifying triggers, practicing mindfulness techniques, utilizing Cognitive Behavioral Therapy, incorporating self-care practices, and seeking support systems. Remember that emotional regulation is a process, and it’s okay to ask for help when needed. Maintain a positive attitude towards yourself and the journey towards controlling your emotions.

Frequently Asked Questions: How to Not Cry So Much

Q: What causes excessive crying?

A: Excessive crying can be caused by a range of factors, including hormonal imbalances, stress, anxiety, and depression. Sometimes it’s just a reaction to life events, such as the loss of a loved one or a breakup.

Q: Is it good to hold back tears?

A: Holding back tears is not always a healthy practice. While some people believe that it’s better to keep their emotions in check, suppressing your feelings over time can actually lead to physical and emotional health problems. It’s important to let yourself feel your emotions as they come.

Q: What can I do to stop crying so much?

  • Practice relaxation techniques like deep breathing and meditation.
  • Talk about your feelings with someone you trust.
  • Try distractions like exercise or hobbies.
  • Avoid triggers that make you cry (such as sad movies).
  • Treat any underlying mental health conditions that may be contributing.

Q: How can I tell if my crying is excessive?

A: The frequency and intensity of your crying can help you determine if it’s excessive. If you are crying multiple times throughout the day or are unable to complete daily tasks because of your emotions, that may indicate an issue that needs addressing.

Q: Can medication help with excessive crying?

A: In some cases, medication can help with an underlying mental health condition that may be causing excessive crying. Antidepressants or anti-anxiety medication may be prescribed by a doctor after an evaluation.

Q: How long should I give myself to grieve before seeking help?

A: There is no set time-frame for grieving. However, if you feel like your emotions are overwhelming and affecting your ability to function for an extended period (over a few weeks), it may be time to seek professional help.

Q: Is it better to cry alone or with someone?

A: This ultimately depends on personal preference. Some people prefer to cry alone, while others find comfort in the presence of someone they trust. It’s important to do what feels right for you, but remember that talking about your feelings can be helpful regardless of whether or not you’re crying.

keys takeaways

4 Key Takeaways: How to Not Cry So Much

  1. Acknowledge your emotions: It is okay to cry, but it’s important to explore the root cause of excessive crying. Is it due to stress, anxiety or trauma? Identifying the issue can help in finding solutions.
  2. Breathing Techniques: Slow and deep breathing helps in calming oneself down. This technique helps in reducing cortisol levels and triggers the parasympathetic nervous system response that is responsible for relaxation.
  3. Mindfulness Practices: Mindful practices such as meditation, journaling and yoga can help with emotional regulation. These practices provide a sense of self-awareness and clarity of thought.
  4. Talk to Someone: Sharing feelings with someone supportive can be cathartic. It can be a trusted friend or a mental health professional. Talking openly about emotions may also help in gaining a new perspective on the situation.

Remember that emotions are normal and natural, and crying is a healthy way of processing difficult situations. However, if you find that your crying is affecting your daily life, it may be time to seek professional help.