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

Surely the same things don't work for every person, but right here on 7 cups there are self help, meditation and mindfulness exercises available for free. Some of those things include trying to distract yourself with something else like a task, and practicing being present in the moment. We spend so much time in the past and future, we can only act in the present but spend so little time there. Take a deep breath, and get your dishes washed, but train your mind to notice things with your senses, study the surface of the plate, the temperature of the water, the smell of your dish soap and be present in the moment. Sometimes after some mindfulness exercises you can quiet your anxiety long enough to see the situation that is causing you emotional distress a little clearer.

First of all, make sure you're not all alone. If something serious happens to you, it's important to have people around who could help you. Struggling to breath isn't something you should just ignore, it's important to consider it as a serious issue, even when it's caused by crying which is a pretty normal situation. Try calming yourself down. An important thing you could try is breathing exercises, they'll help you calm your breathing again. Another thing you could try is going outside, drink some water and get some fresh air. Breath in through your nose and out through your mouth. Don't panic or get worked up over your irregular breathing, it's a common thing that happens when crying and if you panic it will just get worse and worse. If you feel like you can't calm down or keep struggling please tell people around you what you feel, in some cases it could be serious and require the help from emergency services.

From experience, it's good to clear your head as much as possible and think about a happy place or memory for you. It always tends to calm nerves a lot. You can also try to think about something that makes you laugh, if you can. And if all else fails, it's okay. Because you can just keep your head clear from negative thoughts whilst focusing on regulating your breathing. Another thing I suggest is closing your eyes whilst doing any of these. This will help you focus better, and will also calm your nerves as well. In my experience.

If you find yourself struggling to breathe, ie shorter, more shallow breaths, a good strategy is to try to breathe in for four seconds, hold in your breath for two seconds, and exhale for four seconds. When we find ourselves short of breath, it may be hard to do this technique, as we are not completely relaxed. Try grounding yourself first, by finding 5 things in the room you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This helps bring us back into reality after not feeling very calm for a while.

First of all , you need to get to someone quick. And if you’re not around someone then , try and calm yourself down. Take deep breaths. Don’t get overwhelmed , pray about it. Then if you feel like things aren’t getting any better, you should consider going to the Emergency Room. Don’t ever get yourself like that, because things can go bad. Keep yourself as stress as possible , don’t get upset about anything. If you do get upset, call someone & try & talk to them about it, maybe they will give you advice. Everything will be fine. Have a great day.

You should always take a moment for yourself obviously. You should just take a moment to sit down and close your eyes and try to relax yourself. Then when you feel better, even if it’s after an hour, text back to your listener but don’t leave them hanging!! Tell them that you are going to take a minute for yourself and that you’ll be back. You are important to us and we will understand when you say that you’ll take a minute for yourself, whatever helps you is what makes us happy. We are here to help you and understand you.

These are both signs of a panic attack. I struggle with anxiety myself. When you are struggling to breathe in those moments, hold your finger in front of you and imagine it is a re-lighting candle that you are trying to blow out. Gently try to blow out the flame. This will slow your breathing and heart rate down to help calm you down. Or you can try finding something you can hear, something you can touch, something you can taste, something you can smell, and something you can see. This does two things, 1) Gets your mind off of whatever caused the attack and 2) Forces your mind to focus on 1 thing and nothing else. I hope this helps :)

Take a few deep breathes and have a glass of water. It’s ok to cry and release the emotion at that moment as long as you know how to get back, get a grip and be in control of your mind. You need to understand what can make you feel better and how you can release the built up emotion in better way such as taking a bath, going for a swim or run, cleaning up, talking to someone, writing in a journal. If you need a break or need to talk, prioritise it without delay. Give yourself some ‘alone’ or ‘me’ time.

If you're in a convenient place, splash some cold water on your face or let it run across your wrists, you will find that can reset your breathing. Other things to try is notice whether you are breathing through your nose or mouth, if it's hard to breath through your mouth, then try breathing through your nose, and visa versa. Both of these methods break you into doing something that gets you into your thinking mind and away from the 'locked in' emotional response. Crying is a natural and healthy response, but if you feel you need to understand it more, or you feel you cry too easily/often some simple techniques can help manage it. Things that are easy in the moment are wiggling your toes, or pressing the roof of your mouth with your tongue.

First thing you want to do is try and calm yourself, if its due to medical issues tell someone around or call and ambulance. Though the best solution is trying to be calm, as hard as it might be. Think about the problem causing you to feel this way and wonder what you or someone else could do to make the situation better. The key is calmness, breath in and out very slowly to slow down your heart rate. Don't panic or over think as it can be dangerous. Keep telling yourself it will get better and you will be fine.