Breathe slowly and deeply
Blink and relax your face
Sip cold water
Wash your face with cool water
Sit down and ground yourself
Hold something comforting
Name five things you can see
Step away from the trigger if possible
Unclench your jaw and shoulders
Focus on one small task
Try to speak to someone you trust
Use a calm phrase like “I am safe”
Avoid rubbing your eyes
Rest in a quiet place
Eat or drink if you have not recently
Sleep if you are exhausted
Get fresh air
Write down what you feel
Listen to calming music
Seek professional help if crying is frequent or overwhelming