Content

• Steps
• Method 1 of 3: How to deal with emotions when they arise
• Method 2 of 3: How to deal with stress and control emotions in the long term
• Method 3 of 3: How to Identify the Cause of Tears

If someone calls you a crybaby, most often the person means that you do not know how to control your emotions or are often upset over trifles. It is impolite to say this to others, but you can get rid of this peculiarity of yours. In moments of intense emotion, anyone might feel like crying, but there are ways to overcome those emotions. If you are constantly acting emotionally, there may be more serious, non-obvious reasons for this.

Steps

Method 1 of 3: How to deal with emotions when they arise

1. 1 Take a couple of deep breaths. To avoid thinking about what is bothering you, focus on your breathing. Close your eyes, count to four as you inhale, then count to four as you exhale. Think about breathing, not your problem.
   • Place your palms on your stomach. You should feel your belly swell as you breathe. This is called diaphragmatic breathing, and it helps to relax.
2. 2 Talk to someone. Talking to a friend or relative will help you feel better. It will also make it easier for you to understand what is bothering you.
   • Choose someone you trust. It can be difficult to speak frankly if you are afraid that the person will judge you or make fun of you. Share your concerns with a close friend, family member, counselor, or teacher.
3. 3 Step aside. Sometimes, in order to calm down, you just need to physically distance yourself from the problem. If you can, leave the premises. Plus, fresh air will help you recover.
   • Tell people what you are doing if you see fit. You might say, “I need to take a break. I'll go outside and be back in five minutes. "
4. 4 Take a mental break. If you are unable to physically move to another location, try to reconfigure your thoughts. Think about your loved one and the moments you felt good about in their company. You can also remember your vacation. Think about this for a few minutes, trying to remember as many details as possible.
5. 5 Think about the emotions that make you cry. Think about exactly how you feel. You are angry? Are you sad? Are you happy? Tears can be the result of different emotions, and if you can identify them, it will be easier for you to deal with the tears, since you will be able to catch the emotion at the very beginning.
   • Pay attention to what is happening to your body. For example, anger can make you frown, blush, or squeeze your muscles. Sadness can slow down all your reflexes.
6. 6 Don't berate yourself. You have the right to experience emotions. Tears are a sign of emotion. If you feel that you are ready to cry, do not scold yourself - this will only make you even more upset, and this will not help you in any way.
   • Better try to accept yourself. For example, if you are angry, say to yourself, “I'm angry. It `s naturally. I can have these emotions, but I can control my reaction. I shouldn't cry. "
7. 7 Think good. Other people's rude behavior can hurt you and make you cry. Remember to evaluate what the other person has said without belittling yourself.
   • For example, if someone made fun of your new haircut, you might get angry or hurt. Remind yourself that what other people think doesn't matter - what you think matters. You can say to yourself: “I am offended that my friend made fun of my haircut, but I like it. I shouldn't feel bad about someone not liking her. "
   • Say nice things to yourself while looking in the mirror every morning. This will help you build confidence, which means less tears will come. You are strong and smart and you can do it!

Method 2 of 3: How to deal with stress and control emotions in the long term

1. 1 Learn to say no. Sometimes stress and excess emotions are the result of overexertion. If you can give up something, you will be able to devote more time to others.
   • The easiest way to refuse is to say no. Don't explain everything in detail, just say, "Sorry, I can't." You don't have to report why you can't do something.
   • You can not give up completely. For example, if someone asks you to bake a cake, tell them that you don't have time for it, but you can buy one.
2. 2 Learn to organize your time properly. Don't let yourself get drowned in a to-do list. Promise yourself to do whatever is necessary. Start with the most urgent and take the time to do it. Once you start checking out completed tasks from your to-do list, you will stop feeling nervous.
3. 3 Keep a diary. Writing how you feel can help calm you down. Over time, you will understand what is upsetting you, and this will help solve the problem.
   • If you don't know where to start, ask yourself what made you happy and what upset you today. Think about what emotions you experienced in each situation.
4. 4 Try meditating. Meditation can be as simple as possible - for example, just listen to your breathing. This will allow you to disconnect from the rest of the world, forget about stress and relax your body.
   • For example, you can repeat a mantra many times in a row. A mantra is a short word or phrase that helps you focus (for example, "om"). However, anything can be a mantra. Let go of your thoughts and focus on the phrase you are repeating.
5. 5 Find yourself a monotonous hobby. Activities like knitting or jigsaw puzzles can help take your mind off your emotions. In this they are similar to meditation in that they also allow you to switch your attention to something else.
6. 6 Exercise more often. Sports are a great way to deal with stress. When a person starts to move, the movement becomes meditation, due to which the person forgets what is bothering him. In addition, sports promote the production of endorphins, hormones that improve mood. Aim for 150 minutes of moderate-intensity aerobic activity per week.
7. 7 Talk to your friends. In some situations, the cause of the problem is not with you, but with the people with whom you communicate. The next time you feel hurt, tell the person who caused the feeling about it. The problem will not go away if you remain silent.
   • It may be difficult for you to find the words, so just say it as it is: "What you said (did) offended me, and I wish you would not do that anymore."
8. 8 Surround yourself with other people. If you are constantly upset by someone around you, find other people. Of course, you should give people a second chance, but if they constantly offend you, look for another company.

Method 3 of 3: How to Identify the Cause of Tears

1. 1 Consider if you are a victim bullying. If you are being stalked by an abuser (at school, at work, elsewhere), this may cause you to cry. Fortunately, you can always turn to someone for help and stop everything. Below are the signs of bullying:
   • Someone is using their power over you, controlling you and offending you. For example, a high school student constantly pushes you at school, or someone blackmails you with personal information and forces you to do something you don't want to do.
   • The aggressor may seek to isolate you from others or prevent you from studying.
   • Bullying can be physical, verbal, social. With physical aggression, a person is beaten, pushed, tripped. With verbal aggression, a person is called names and teased. Social aggression includes the desire to cut you off from any activity, prohibit others from communicating with you, and embarrass you.
   • If this happens to you on a regular basis, it could be considered bullying.
   • Talk to your parent, teacher, or school counselor. Do not try to confront the aggressor on your own, otherwise you will put yourself in danger.
   • Even people you think are friends can be aggressive towards you. True friends will support you. They may tease you kindly, but they will stop teasing you if you ask. If you constantly feel bad around your friends, chances are they are not your friends.
2. 2 Look for root causes. Sometimes superficial emotions hide what is deeper. Try to understand if you have more serious reasons for crying. You may cry at school when someone criticizes you, but in reality you are worried about your relationship with your boyfriend or girlfriend. If you can understand what exactly bothers you, you will have the opportunity to act (for example, have a serious conversation with the person).
3. 3 Look for signs of stress. Stress causes a person to experience a wider range of emotions and to act sharper. For example, you may be nervous or annoyed all the time, which makes you cry more often.
   • You may have become more anxious in general and lose your temper faster.
   • You may also have physical symptoms: sleep problems, headaches, extreme fatigue, weakness.
4. 4 Pay attention to your menstrual cycle. If you are a woman, your tears may be related to your menstrual cycle. Some women have premenstrual syndrome, which most often begins to appear a week or two weeks before menstruation begins. In this case, the tears are due to hormones. Because of premenstrual syndrome, a woman feels unstable and cries more often.
5. 5 Consider if you might have any major problems. Uncontrollable emotions, especially if they show up all the time, can be a sign of a big problem. For example, you may have clinical depression or anxiety disorder.
   • If you think you cry too much or have other symptoms for a long time, talk to your doctor about it. Serious symptoms include persistent anxiety, chronic fear or a feeling that something bad is going to happen, a feeling of detachment from life, constant sadness, or bad thoughts about yourself.