It's normal to cry, even when angry, but here's how you can manage it if it feels inconvenient or makes you self-conscious. The following strategies are from Psych Central.
Strategies to Manage Crying When Angry
It’s essential to acknowledge that crying is a natural response. However, if you wish to minimize crying when angry, here are some techniques you can implement:
Immediate Actions
- Excuse Yourself: Temporarily remove yourself from the situation. This gives you a moment to regain control.
- Breathing Exercises: Practice deep, controlled breathing.
- Inhale slowly through your nose.
- Exhale slowly through your mouth.
- Repeat as needed to calm down.
Shifting Focus
- Fidget: Engage in a physical activity like tapping your fingers or playing with a small object.
- Focus on Something Else: Distract yourself by concentrating on an object in the room, a specific sound, or anything that will shift your attention from the anger.
- Ground Yourself: Become aware of your senses and surroundings. Notice what you see, hear, smell, touch, and taste. This brings you to the present moment and helps regulate emotions.
Mindset Techniques
- Try a Mantra: Use a phrase to calm you such as “I am calm” or “This will pass”.
- Keep a Neutral Face: Consciously try to relax your facial muscles, which can help reduce the emotional intensity you are feeling.
| Technique | Description | Benefit |
|---|---|---|
| Excuse Yourself | Step away from the situation | Creates space to regain control |
| Breathing Exercises | Practice deep, controlled breaths | Calms the nervous system |
| Fidget | Engage in a repetitive physical activity | Distracts and redirects focus |
| Focus on Something Else | Shift your attention to an external stimuli | Redirects attention from the emotional trigger |
| Ground Yourself | Connect to your senses and your current surroundings | Brings you back to the present and reduces emotional impact |
| Try a Mantra | Repeat a calming phrase | Reinforces calmness and reduces negative emotions |
| Keep a Neutral Face | Consciously relax your facial muscles | Can reduce the intensity of the emotional expression itself |
These strategies, while simple, can be effective when used consistently and consciously. Remember that it's okay to cry, but these methods provide tools for managing crying when you'd prefer not to.
