14 Tips To Not Cry And Hold Your Teary Eyes Up High

There’s nothing quite as challenging as being caught in an emotional moment where you feel the tears coming but you really don’t want them to. In those situations, knowing how to hold back your tears can come in handy.

Maybe it’s a first date, and the movie you’re watching hits a nerve.

Or perhaps you’ve had an argument with your partner and, out of sheer frustration, you start crying instead of expressing how you really feel. It could even be at work, where someone’s blunt comment stings more than you expected.

If you’re looking for ways to stop yourself from crying, that’s completely normal. But let’s also be clear crying is not a sign of weakness. That mindset is outdated.

Let’s face it we all cry. And honestly, it’s good for you. Crying helps regulate emotions and releases built-up stress.

Still, even though there’s nothing wrong with shedding a few tears, there are times when you might want to hold them in. Whether it's to maintain your composure or avoid unwanted attention, learning how to keep your emotions in check can be helpful.

You have every right to choose when and where you let the tears flow. But if you don’t have control over that response, those tears might show up at times you’d rather they didn’t.

So yes, knowing how to stop yourself mid-tear is helpful but learning how to prevent those tears from starting in the first place? Even better.

If you’re ready to take charge of your emotions and keep your chin (and teary eyes) up, here are some practical tips to help you stop yourself from crying when it matters most.

# Breathe

Yes, it sounds cliché like something straight out of a movie but it’s genuinely effective. Focus on taking slow, deep breaths. If it’s hard to center your attention on your own breathing, try syncing with someone else’s calm breathing instead. Crying disrupts your natural rhythm, often causing short gasps. Steady your breath to regain control and ground yourself.

# Pinch Yourself

Tears often stem from emotional overwhelm, but a simple physical distraction can interrupt that spiral. A quick, gentle pinch can shift your focus away from your emotions to the sensation in your body. No need for anything dramatic—just enough to divert your attention.

# Tense Your Muscles

Crying can make you feel powerless. Combat that by doing the opposite—tighten your muscles. Clench your fists, engage your thighs, or squeeze a stress ball. This sense of physical control can help reduce emotional vulnerability in the moment.

# Drink Something Cold

Here’s an unusual but surprisingly effective trick: drink a glass of cold water. The sudden chill stimulates your facial nerves, which can redirect the impulse to cry. It’s a quick way to reset your body’s response and cool down emotionally.

# Step Away

If something in your environment is triggering you, remove yourself from it if you can. Whether it’s a heated discussion, a stressful meeting, or a sad scene, a brief step back can help you gather yourself and come back with a clearer head.

# Check Your Thoughts

Ask yourself what’s triggering your tears. Is there a memory or past experience linked to this emotion? Becoming aware of your emotional patterns can help you manage similar situations in the future more effectively.

# Move Your Eyes

It may sound silly, but moving your eyes around can help reduce the urge to cry. Roll your eyes, look around, blink rapidly doing so interrupts the tear production process. It might look odd, but it works.

# Get Moving

Physical activity is a great distraction. Stand up, stretch, walk around, or go for a quick stroll. Movement can help release built-up tension and shift your focus away from your emotional response.

# Relieve the Lump in Your Throat

That tight, uncomfortable feeling in your throat is often the prelude to tears. Try sipping water, yawning, swallowing slowly, or even coughing gently to ease the sensation and regain composure.

# Skip the Happy Tunes

Contrary to popular belief, upbeat music can sometimes amplify your emotions instead of calming you down. Instead, choose slow, soothing songs with simple melodies—they can help you process what you’re feeling and bring a sense of calm.

# Focus on the Future

When the present feels overwhelming, shift your thoughts toward the future. Remind yourself that things will eventually get better—whether it’s after a breakup, job loss, or emotional conflict. Looking ahead helps put the moment in perspective.

# Talk It Out

Whether you talk to a friend or just to yourself, verbalizing how you feel can ease emotional tension. If no one’s around, try writing your thoughts in a journal. Sometimes, simply expressing what you’re experiencing can prevent those tears from spilling over.

# Take a Break

If emotions are bubbling up during an argument or intense moment, hit pause. Step away, take a few minutes (or hours) to cool off, and return when you feel calmer. Pausing allows space for rational thinking to return.

# Think Rationally

It’s tough, but try to analyze the situation. Are you reacting to stress, hormones, hunger, or exhaustion? Ask yourself whether crying will help—or just intensify the problem. Gaining a bit of perspective can help you stop the tears before they start.