Count backwards from 50 using only even numbers. Say the alphabet backwards in your head. Try to remember all of the words to your favorite happy song. Do a breathing exercise where you count to 10 on your inhale, then hold for 10. Exhale for a count of 10, and repeat as needed. Engage your senses while drinking a hot mug of tea or coffee. Notice the heat from the cup, the smell of the tea or coffee, the taste of the drink, the color of the tea or coffee, and the sounds around you. Notice everything blue in your environment.
For instance, you might say this: “I feel angry right now. My stomach is churning, my throat feels tight, and my muscles feel tensed. I feel like I need to cry it out so I can relax again. "
Try saying, “I feel very angry right now. I would like to talk about why I’m angry without blaming one another. ” You could also say, “This situation is causing me to feel very angry. Can we have a constructive conversation about what happened?”
Try thinking about the funniest moment you can remember in your life. Replay the series of events in your mind. Allow yourself to laugh out loud if it will help curb your tears. Think about a funny television show or movie you saw recently. Tell yourself a joke that you find hilarious.
Think about the things in your life that make you feel grateful, such as being healthy, having a job, or your friends and family. Allow yourself to think about something you’re really looking forward to, such as an upcoming concert, home-cooked meal, or vacation you are planning.
Try writing down a few thoughts regarding your anger when you feel the tears beginning. Write about your feelings after an episode of angry crying to help you process your emotions. Make a list of the things that anger you about a particular situation. Beside each item write about why each things causes you to feel anger.
Make sure you contact your health insurance provider to determine what types of services are covered by your insurance plan. If you are a student, try talking to your school counselor or seek services at a university counseling center. These services are often free or low cost.
Try saying, “I am feeling very angry right now and need to remove myself from this situation. ” You could also say, “I need to go for a walk. I’ll be gone for 15 minutes and we can discuss this issue when I return. ”
You can also try relaxing your jaw by touching the tip of your tongue to the back of your front teeth. This will help you unclench your jaw and relax your facial muscles. If it feels hard to relax your muscles, try progressive muscle relaxation. Intentionally tense your muscles, then relax them.
Try breathing deeply while looking up to add an element of relaxation to the action.
Try looking up while blinking rapidly. Breathe deeply while blinking rapidly to help calm yourself while curbing the tears.
Try looking up while avoiding blinking.
If you find yourself crying while exercising, let the tears flow! This can help you fully process your anger.
