What should I do if I end up crying, and I find myself struggling to breathe?

well first of all, if you have someone you can talk to, that should be the first thing you should find. If not, try clearing your mind. it sounds difficult but it's a good coping strategy of mine. Clear your mind and just count your breathing. I will count 8 counts when I breathe in, 4 counts when I hold it there and 7 counts when I breathe out. This also works for when you're trying to sleep! It calms me down and gets me situated again to think clearly and overcome my anxiety. I hope this helps :) :)

As someone who is autistic and who experienced abuse as a child, I find it especially comforting to have a stuffed animal on hand to squeeze. I have always imagined my stuffed animals to have personalities and sometimes I have conversations with them in my head that help me to feel safer and become more calm. I like to discretely carry one in my bag and hold the bag tightly if I am in distress. If I'm at home, I like to use my weighted blanket if I can manage to get to it in time because the weight of it makes me feel safer.

It is a good things to try to distract yourself from negative thoughts by focusing on neutral objects thoughts or even better replaying fond memories. Furthermore, distracting yourself with task is very effective. For example, counting to a specific number that you choose like 55. Concentrating on simple tasks can help you compose yourself. Another option is to try find objection around you that fit a specific criteria. Round. Yellow... so on. In addition, you can lean/ hug (on) your family members or someone you trust (friends, lover and etc.). However, if this isn't an option try hugging a pillow, make sure it is soft so that you can grab it if you need. This kind of motion can provide leverage. Try to focus on the sensations on you palms and all your body.

You just need to relax and give yourself a moment or so, try not to take deep breathes but look from a window if possible. You don't need to be okay just out of nowhere, what you are dealing with is truly normal. Taking fresh air always helps. If you don't have any window around you, just look up and stay laid. You don't need to stand up right away. Take it easy, do not try to remember why you were crying, that will make everything worse. Just be quiet for a moment and focus on yourself, your well being.

You should drink water and try to calm your breath by making a fist and concentrating on regulating your breath. And if you can't do that then just talk to someone who you think would help you. You can always come on this site and try to get help as well. And just remember it will all be okay in the end. Sadness doesn't last forever. There will come a time in future when you will laugh at this thinking how minor this problem was. I hope this helped you. :)

Begin with a breathing exercise to calm your breath and your mind as much as possible. A common one I see a lot is square breathing, where you breathe in for four counts, hold for four counts, breathe out for four counts, and hold again for four counts. You can also find other breathing exercises online to find one that helps you the most. Just continue to do the breathing exercise for a while until you are sure you are 100% calm so you do not start crying and fall back into that state again. Once you are calm, try and splash your face with cold water to reduce redness and also generally refresh yourself.

When I feel overwhelmed and find it hard to breath I do a 'List Game'. I list five things I can see, four things I can touch, three things I can hear, two thing I can smell and one thing you can taste. I find if I do this I'm forcing myself to live in the moment. It is very grounding. If I'm trying to find and list all these things (out loud) I don't have the chance let my mind run wild. this is a trick I have been using for many years and I can not think of a time were it didn't work.

Deep. Breaths. Stop thinking about anything for one moment, focus on your breathing. Take deep breaths -breathe in for 5 seconds. Hold it for 4. Slowly breathe out for 6. Keep doing this. Take your mind away from what's causing you pain - focus on our breathing. Close your eyes, try to feel your heartbeat, listen to the sound of air entering and exiting your nose, feel the surface you're sitting/standing/lying on. Don't think of anything - no what if's, what about's. Deep breaths. Hug a pillow, a pet, find a trusted loved one. It will be okay.

Fist of all it's ok that you are crying this much, try to be kind to yourself. The best thing you can do is to take deep breaths, try to slow down and breath. If you cannot catch your breath try to slow your thoughts down, park them to one side. Find a way to sooth yourself. For example rubbing your own arm like someone else would to comfort you can make us feel comforted. This will help you slow down and be able to catch your breath again. Once you are able to take deep breaths a d focus on doing this. Be kind to yourself. It'd ok to be upset and you can be your own friend during this.

If you end up crying, there is no question to be asked here, you need to ask for help. Some "smaller" issues that occur from time to time may push you enough to make you tear up, and maybe they are issues you can deal with either by yourself or with friends, or even here on 7 Cups of Tea. However, if you start affecting your life too much, basically consuming you and affecting your physical health, please seek medical / professional as soon as you possibly can! You have people around you who care about you, even if they don't show it most of the time. Don't let them down, take care of your health.