This may be hard to do while you are sobbing, but try your best to inhale deeply (through your nose if possible), hold for a count of 7 and slowly exhale for a count of 8. Do 5 complete breaths. If you cry really hard, you may hyperventilate, which can be a scary experience if you already have high anxiety. Try deep breathing a few times a day, or when you feel particularly stressed. Taking long, deep breaths can help to control hyperventilation, bring down your heart rate, increase blood flow throughout your body, and reduce stress. Many times you might continue crying because you keep having a sad or negative thought. You might think something like, “He’s left me forever,” or “I have no one…” In the moment, identifying the thought may seem like it makes it worse, but it is the first step in regaining control of your thoughts and tears. If you can’t do it in the moment, reflect on the thoughts you were thinking in the moment once you’ve stopped crying. If you are too upset to write a formal sentence, feel free to write anything, write messy, or even scrawl. You can simply list incomplete sentences, a page with one big feeling word, or a page full of feeling words. The point is to get these feelings and thoughts onto a page and out of your mind a little. Later on you can reflect on and discuss these feelings and thoughts when you are in a calmer state. For example, you might simply write something like,"So heavy," "Hurt, betrayed, offended." Writing down what's bothering you can also help you have a conversation with someone who might be hurting you. To break the cycle of negative thoughts, try distracting yourself by tensing up your muscles or by holding a piece of ice in your hand or on your neck. Ideally, this will draw your attention away from the thought long enough for you to regain composure.  You can also try to distract yourself with music. Rock and sway to center yourself and calm your body. Singing along may help you regain control of your breathing and focus on something else. Go for a walk. The change of scenery from going for a walk can help stop those pervasive, negative thoughts. Physical activity may also help reset your breathing and heart rate. Facial expressions and posture have an effect on our moods. If you find yourself frowning or hunching over in a defeated posture, this can make you feel more negative. If possible, try to change it up. Stand up and put your hands by your sides (hands akimbo) or try the acting technique “lion face-lemon face” where you make a “rawr”, lion-type face then a puckered sour face. Changing your posture may help break the crying cycle long enough to regain your composure. This is a technique where you tense and relax various parts of your body. Start by tightening the muscles as hard as you can for about five seconds while inhaling. Then, quickly release the tension while you exhale, then relaxing your face. Then tense your neck, relax. Then your chest, hands, etc. until you work your way down to your feet.  Perform these relaxation techniques regularly to prevent stress from building up.  This helps you become aware of where you are holding tension when you're crying hard. ” Though in these moments it feels permanent, try to remind yourself that this moment will pass. This moment is not forever. This will help you see a bigger picture beyond this overwhelming moment. Splash some cold water on your face. The coolness can distract you for a moment to gain control of your breathing. The cool water may also help some of the swelling (like puffy eyes) that happens after crying hard.
هدئ نفسك من خلال التنفس العميق. تعرف على الأفكار السلبية والحزينة. اكتب الأفكار التي تثير ضيقك. شتت نفسك ماديًا. غير من وضعك. جرب إرخاء العضلات المتدرج. ذكر نفسك بأن هذا شيء مؤقت.