Anger and sadness can often be two sides of the same coin. When we are feeling angry, it can be difficult to keep our emotions in check and we may end up crying in the heat of the moment. This is a natural response to strong emotions, but it can be embarrassing and can even make the situation worse.
Fortunately, there are several strategies you can use to help stop yourself from crying when you’re angry. These strategies can help you remain in control of your emotions so that you don’t burst into tears in a moment of frustration.
Step 1: Take a Deep Breath
The first step to preventing tears when you’re angry is to take a deep breath. When we become angry, our heart rate and breathing rate increase, and this can make us more prone to tears. Taking a deep breath will help slow down your heart rate and redirect your focus to something else.
Inhale deeply through your nose and count to four. Then exhale slowly through your mouth for a count of four. Repeat this several times until you feel calmer. This technique can help you get back in control of your emotions and reduce the urge to cry.
Step 2: Change Your Body Position
The next step is to change your body position. When we become angry, our bodies tense up and we may slouch or fold our arms. This can make us feel more agitated and can lead to tears.
Try to stand up straight and uncross your arms. This will help your body to relax and you may find yourself feeling calmer. It can also help to move your body by walking or stretching. This can help distract you from your emotions and can help reduce the urge to cry.
Step 3: Talk to Someone
If you’re feeling overwhelmed and close to tears, it can help to talk to someone. Talking to a friend or family member can help you express your emotions in a more constructive way and can help you to find a solution to the problem.
If there isn’t someone you can talk to, writing down your thoughts can also be helpful. Writing can give you a sense of control over your emotions and can help you to express your feelings without having to cry.
Step 4: Practice Relaxation Techniques
There are several relaxation techniques that can help to reduce the urge to cry when you’re feeling angry. Progressive muscle relaxation is a technique that involves tensing and releasing each muscle group in your body in order to promote relaxation.
Guided visualization is another technique that involves imagining a peaceful place in your mind and focusing on the positive aspects of that place. This can help to distract you from your anger and can help you to feel calmer.
Step 5: Take a Break
If you’re still feeling overwhelmed, it can be helpful to take a break from the situation. Taking a break can give you some time to calm down and to think about how to respond in a more constructive way.
If possible, take a walk or go for a drive. This can help to take your mind off the issue and can help to reduce the urge to cry. If you can’t leave the situation, try to find a quiet place where you can take a few moments to yourself.
Conclusion
Crying when you’re angry is a normal response to strong emotions, but it can be embarrassing and can even make the situation worse. Fortunately, there are several strategies you can use to help stop yourself from crying when you’re angry. Taking a deep breath, changing your body position, talking to someone, practicing relaxation techniques, and taking a break can all help to reduce the urge to cry when you’re feeling angry.