10 Ways To Stop Crying And Hold Those Tears Back

There’s nothing more frustrating than feeling tears welling up when you don’t actually want to cry. In those moments, knowing how to hold back tears can really come in handy.

It might happen on a first date while watching a sad movie, during an argument with your partner when frustration overwhelms you, or even at work when someone’s blunt words hurt more than you expected.

If you’ve ever wondered how to stop yourself from crying, that’s perfectly normal. But remember—crying isn’t a weakness. That old belief is outdated. In reality, crying is healthy. It helps release stress and balance emotions.

That said, there are times when you’d rather not cry—like in the middle of a meeting or during an important conversation. You have every right to choose when and where you express your emotions. If you want to save the tears for later, learning how to control them can make a big difference.

Here are some practical tips to help you stop or delay crying when you really don’t want to shed tears:

# Focus on your breathing

Just like in the movies—“Breathe!” Slow, deep breaths can calm your body. When crying, your breathing gets choppy, so concentrating on steady inhales and exhales can help you regain control.

# Pinch yourself

A little physical distraction works wonders. A quick pinch can shift your focus from emotional distress to a mild physical sensation. Just don’t overdo it!

# Tense your muscles

Crying often comes when you feel passive or helpless. Combat that by tightening your muscles or squeezing a stress ball. This restores a sense of control and may keep the tears at bay.

# Drink something cold

Odd but effective—cold water stimulates facial nerves in a way that can distract your body from triggering tears.

# Step away

If possible, remove yourself from the situation that’s upsetting you. A brief pause can help you reset before re-engaging.

# Check your thoughts

Ask yourself what’s really triggering your emotions. Becoming more self-aware helps you understand your triggers and prepare for them next time.

# Move your eyes

It may look a little silly, but shifting or rolling your eyes around can disrupt the crying reflex.

# Get moving

Physical activity—like walking, stretching, or even cleaning—distracts your mind and eases tension.

# Deal with the “lump in your throat”

Sip water, swallow slowly, yawn, or even cough to get rid of that lump that signals tears are about to flow.

# Avoid upbeat music

Surprisingly, happy or fast-paced songs often make crying worse. Instead, opt for slow, steady, and predictable melodies—they can soothe and help you process emotions more calmly.