Pause and breathe slowly through your nose
Relax your jaw, shoulders, and hands
Blink slowly and look slightly upward
Sip cold water
Press your tongue gently to the roof of your mouth
Focus on counting backward from 100
Name five things you can see
Step away from the situation if possible
Speak in short, calm sentences
Hold something small and steady in your hand
Tighten and release your muscles one group at a time
Wash your face with cool water
Keep your mouth slightly open and breathe evenly
Think about a neutral topic
Write down what you feel after you are calm
Practice regular sleep, food, and hydration
Avoid holding in emotions for too long
Talk to someone you trust
Seek professional help if crying feels overwhelming or frequent