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

Sit down somewhere and focus on things around you, such as the colours you can see, what you can smell, what shapes there are around you, what describe everything to yourself in as much detail as you can. You could also count to 10 or do some breathing exercises to help.

It's best to place yourself and recognize the present moment. What I usually do in these situations is to point out 5 things I see, 4 things I can touch, 3 things I can hear, 2 things I smell and 1 thing I can taste. Making sense of your surroundings allows you to connect back to your senses, and hopefully soothe your crying. Make sure you stand up as well and walk. Walking stimulates circulation in your body again while a new environment can help you connect to your breathe again. If none of these work, I usually continue to feel my emotions and let myself cry. Feelings will eventually subside ! The moments in which you cry with yourself help you develop mental and physical resilience. Help yourself believe and know that you will truly get through this tough period.

There are a lot of techniques to cope with moments where anxiety can be at its highest. Grounding techniques, such as the 54321 technique (naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste) can help to bring your focus away from any negative thoughts and back to the present. There are also a lot of deep breathing exercises that can be very useful in those moments too. Another good way to prevent yourself getting to this point is regularly writing down your feelings to stop yourself from getting too overwhelmed! Hope this helps.

You can try to ground and distract yourself by making yourself of your surrondings (counting things you can see, things you can hear, smell, touch, taste). Or if you feel that it is manageable, you can try to time your breath by counting around 6 second when you breath in , and out, and this way make them more regular. Stimming, or thinking of things that are soothing to you can also help you calm down and relax, if your surrondings are the ting stressing you out, close your eyes and imagine yourself in a safe place. Finally, you can also visualize the air going in and out of your lungs and soothing you.

Concentrate on your breathing. Think about drawing a long breath in from your nose and then slowly through your mouth exhale the air. Fill your lungs completely with air. Try to relax your facial muscles. Lift your arms up above your head as you inhale and slowly return them to your sides when you exhale. Standing up while you do this can also help. Look around and identify 5 different colors, 4 different things you can touch, 3 different things you are doing in that moment, 2 different textures you can touch and 1 thing that you are feeling.

You should try to name 5 things you can see, 4 things you can hear, 3 things you can smell, 2 things you can feel, 1 thing you can taste. That will help you to concentrate on your surroundings and focus your thoughts. After that, try to take a deep breath and look at the situation through other’s eyes. It might seem not as bad as you imagined in your head. Try to give yourself an advice, as you would give to your friend if they were in this situation. Talk about it to someone, put your emotions into words.

The first thing youll need to do is learn how to ground yourself. So close your eyes and slowly focus on the environment around you. Move on to your breathing next, and slowly focus on inhaling and exhaling. If music helps you calm down, play some as you do this.

If you are struggling to the point of a medical emergency, consider seeking immediate treatment. Some things that myself and others have found helpful when feeling upset and struggling with crying are practicing meditation, getting exercise, guided breathing videos, and talking to a friend. Perhaps you can talk with your friends and family to identify a safe person to connect with when experiencing strong emotions. Making a comfort plan in advance when you are calm, like having a favorite blanket, a calming tea in the cabinet, etc. sometimes can make people feel more prepared and in charge of the situation when strong feelings come up. Crying is a normal response to feelings, and is important to let yourself experience when you need to. Being able to cry and stay safe are key, so make sure to check-in on your breathing and get help if needed.

Crying is one of those emotions that is so raw and pure that even I forget to breathe sometimes. In the moment that those tears fall, your entire body can essentially be letting itself go and it's letting all the emotions you are experiencing out. Sometimes what helps me is just putting my hand over my chest and recognizing that I am still alive. My heart beat may be faint and it may take a moment to find it, but once I get there, I tell myself to breathe. It may seem strange to tell yourself constantly to "breathe," but I think in the mist of crying, we often forget the things that comes naturally to us because we are upset.

Close your eyes and think of blackness, take a deep breath with your stomach moving outward, hold it for 1--2--3--4--and then release it very very slowly over 1---2---3---4---5---6. Do this at least three times. Try to acknowledge what you were feeling and why you were feeling it, Listen to the hypnotic, meditative rainfall at rainymood.com. Breathe deeply and slowly. Love yourself. Tell yourself something good about yourself or your day right away. Think of three funny things. Hug a pillow tightly. There may be preventative measures you can take if this is interfering with your day-to-day life like as-needed anxiety medication or long-term medication options for anxiety or depression.