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

Sometimes the best thing you can do if you are crying and struggling to breathe is to move yourself to a safe environment where you can allow yourself to focus on just breathing. Safely remove yourself from any dangers, and preferably away from the stimulus that induced the crying. Once you are in a safe space, try to focus on deliberate inhales and exhales. If that is proving too difficult, or if you are losing your ability to cope, try to find one thing you can see, one thing you can hear, one thing you can smell, one thing you can touch, and one thing you can taste. This will help ground you in an awareness of your body, and may help you focus so that you can try breathing again.

Hey! First of all, you can try to not cry in the first place. Please don't bottle your emotions, if you feel the need to cry, do it, but maybe we can determine in which situations you want to cry and avoid them. So maybe you could sit down and note after you have cried what happened, how you felt and what you thought. If you're crying, don't try to stop yourself. It's a healthy way of coping with grief and sadness. But if you feel like you can't breathe now, remember: You can't suffocate because of crying. It's just a feeling, nothing can happen. If you remember this in these situations, it might prevent you from getting panic. Then you can try breathing exercises. We have some here, like the gif of the triangle to breathe along. You can also look up some in the internet, like the 4-7-8 exercise. Try to breathe out longer than you inhale, that will calm you down. I wish you best of luck!

in nursing school we learned that when someone is experiencing a panic or anxiety attack that you should breathe into a paper bag because that will help your breathing to slow down or you can also focus on a analog clock and follow the seconds hand and breathe deeply. when this happens to me i just try to think of happy thoughts and remind myself that i am in control of this situation and that i can also help myself out of this situation. if youve got a friend or a significant other whom is understanding and will be there to hold you or listen to you that helps a lot as well

A technique I like to use when I feel this way is called Grounding. Often when I feel overwhelmed and I start to cry and panic, I tend to lose where I am and lose my sense of self and sense of control. Making myself aware that I'm present by bringing my attention to my feet and the ground below me also gives me awareness of the rest of my body, including the air in my lungs, and allows me to bring myself back and calm myself down Also, a mantra I like to use that offers the same effect is 'if you can talk, you can breathe'. Sometimes if I can, I'll whisper a random word outloud or just make a sound to remind myself that there is air around me, but often just repeating that mantra over and over in my head is enough

Though it may be difficult and may not be the easiest to consider, try to focus specifically on your breaths, and elongate them as much as possible. Allow thoughts to appear, but try to dismiss them and continue to focus on your breathing. I know that really thinking about breathing in slowly helps me when I am feeling overwhelmed and begin breathing too quickly. It may not be easy to think about in the moment, but if you practice focusing on your breathing repeatedly, it will become easier over time as you turn it into a habit. This applies not just to breathing difficulties as a result of crying, but I find that this is really helpful with my general anxiety.

This is usually a panic or anxiety attack. Just try and calm down, try taking deep breaths, holding your knees to your chest. Luke warm baths can also help in calming someone down. Focus on good things, happy things that calm you down, hug something that you love. Breath in a scent that you like. But deep breaths will help you the most. They don't come easily at first but eventually you will be able to draw a full, deep breath after practicing for a little bit. Luke warm baths don't work for everyone but they are relaxing and tend to help some.

For me I find that having something to hug (a stuff toy, a pillow, anything soft) helps me to slowly calm down and catch my breath again. It could also help if you calculate your breathing- I like to do a 3-3 breathing routine so i breath in and count to 3 then breath out in 3 seconds too. I find that having something to grip or sometimes crouching down helped me breathe better because I felt more comfortable crying when crouching. Worse comes to worse, it would be good to call up a friend and get them to breathe with you so you can pace your breathing with them.

Begin by slowing down your breath: Take a deep inhalation through your nose, filling your lungs with breath. When you can't take in any more air, slowly exhale all the air out through your mouth. Continue for a few minutes with this deep, purposeful breathing. Notice how your center rises as you inhale and contracts as you breathe out. Through this simple breathing exercise, you may begin to feel relaxed and return to a more natural breath. Relaxation techniques work best when practiced regularly, including at times when you're not feeling anxious. Through practice and persistence, relaxation techniques can be an effective strategy for getting through panic attacks.

Try to sit and take a look arround your surroundings if you are in a noisy place try to excuse yourself. Try shaking your head gently with tongue out and making a blurbing sound. Try noticing the colors in your surroundings and repeat them in your head, take deep and slow breaths, take s shower if possible, play some soothing music and snug up your blanket and pillow... You should notice the difference soon enough. If nothing works try talking to Someone about what's going on or anything random you'd like to talk about watch a funny video or play a game you like.

To start you can create a personal action plan, on this plan you would list things that help you refocus when you feel overwhelmed and anxious. Having this in a safe place to have easily available when you are feeling this way with help you to refocus and work through your feelings. Having a set out plan to start an activity that helps to ease your anxiety. You can also have a list of people you feel comfortable reaching out to, letting them know ahead of time that they are your person when you experience times of high anxiety.