How to Stop Depression Crying

Sometimes, when severe depression makes the world seem too overwhelming or unbearable, crying seems to be like the only solution. Crying is absolutely nothing to be ashamed of—a good cry can actually boost your mood and vision, and is also great for your eyes and nose.^{[1]XResearch source} While there’s no such thing as too much crying, the tears can take a lot of you, and it’s totally understandable if you’re looking for a reprieve. If you’re upset or on the verge of emotional tears, there are plenty of easy ways to calm yourself down. If depression is making your daily life a bit too heavy, there’s nothing wrong with reaching out for help. You’re not alone in any of this!

Method 1

Method 1 of 3:

Quick Tips

1
Take a few deep, slow breaths. Breathing is a simple, helpful way to help recalibrate yourself in the middle of a tough crying session. Although it might be tricky at first, inhale through your nose for 4 seconds, holding the breath for another 2 seconds.^{[2]XExpert SourceRebecca Ward, LMFT, SEP, PCC, MA
Licensed TherapistExpert Interview. 29 May 2020.} To finish things off, breathe out through your lips for 8 total seconds. Keep repeating this breathing pattern until you feel yourself begin to calm down and reset a bit.^{[3]XResearch source}
- It may take a little while before you’re feeling calm and steady. That’s perfectly okay!
When you start crying, it can feel almost impossible to stop. Don’t worry—your body comes with its own reset button. Lift your tongue and press it against the roof of your mouth, which will help you stop your depression crying.^{[4]XResearch source}
3
Pinch yourself lightly so you stop crying. Grab an open area of skin on your arm with your thumb and index finger. Pinch the skin together until you feel a slight amount of pain, which will help distract your thoughts away from depression crying.^{[5]XResearch source}
- If you’re in public, try to find a section of skin beneath a sleeve, so nobody can see you pinch yourself.
- Try not to hurt yourself with this—just a small pinch can help keep your tears at bay.
Sometimes, you have to “trick” yourself into not crying. Keep in mind that your eyebrows tend to pull inwards whenever you cry. To fight this, relax these facial muscles, which may stop your tears from falling.^{[6]XResearch source}
5
Distract yourself with a fun activity. Pick out some fun hobbies or activities that help take your mind off things. Grab a crossword puzzle, flip on a movie, clean your room, paint your living space, or do just about anything that helps you refocus your energy away from crying. Experiment with different activities until you mind something that works well for you and your emotional needs.^{[7]XResearch source}
- If you want to keep up with your social life, you might benefit from calling a friend or loved one.
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Method 2

Method 2 of 3:

Self-Care Strategies

Depression crying is an overwhelming symptom, and it’s totally understandable if your day feels a little out-of-whack after a crying session. Try taking little steps to maintain a steady routine—this can be something as simple as waking up or going to bed at the same time, or eating breakfast after you get up in the morning. Focus on changing your routine in baby steps, which might make a difference in your symptoms!^{[8]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
2
Breathe deeply to help yourself calm down. Chronic stress can be a big trigger for depression crying in your day-to-day life, especially if you’re dealing with a lot of upsetting and confusing symptoms of depression.^{[9]XResearch source} While breathing can help you stop crying, it’s also a great way to relax.^{[10]XExpert SourceRebecca Ward, LMFT, SEP, PCC, MA
Licensed TherapistExpert Interview. 29 May 2020.} Practice breathing through your nose and breathing out through your mouth, counting slowly in your head as you go.^{[11]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- It helps to rest your hands on your chest and stomach while you unwind with some deep breathing.
- Yoga and meditation are also great ways to wind down.
3
Try progressive muscle relaxation as an easy way to unwind. Find a place in your home where you feel really comfortable and at ease. Sit in a comfortable position and extend your legs out in front of you. Tighten your right foot for 10 seconds, then relax the muscles all at once. Repeat this relaxation exercise throughout your whole body, which may help you let go of your stress.^{[12]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- Stress is a pretty common trigger for depression crying, but progressive muscle relaxation might be able to help.^{[13]XResearch source}
4
Watch something that makes you laugh. Depression crying can happen for different reasons, or sometimes no reason at all—this can make it really difficult to navigate. Spend an afternoon or evening switching on a funny movie or TV show to help get your spirits up. When you laugh, you’re actually giving your mood a nice boost!^{[14]XResearch source}
- To double the fun, watch the movie with a friend or loved one.
5
Boost your daily mood by caring for a pet. Any kind of pet, whether it’s a dog, cat, or another kind of animal friend, can really help you feel connected, which may make it easier to cope with your depression. As you spend time caring and playing with your pet, remind yourself that your animal companion relies on you for its care and support, which should help you feel needed, wanted, and appreciated.^{[15]XTrustworthy SourceHelpGuideNonprofit organization dedicated to providing free, evidence-based mental health and wellness resources.Go to source}
- It can be really tough to feel needed or wanted when you’re depressed—an animal can really help tackle these doubts.
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Method 3

Method 3 of 3:

Support and Resources

1
Ask a family member or close friend for emotional support. Depression can make you feel really isolated, or like there’s no point in sharing your thoughts and feelings with those around you. This couldn’t be further from the truth—your friends and loved ones care about you a lot, and are there to listen and help. Try taking a leap of faith and confiding in a trusted friend or relative about how you’re feeling, and see what they suggest. You may feel like a weight’s been lifted off your shoulders!^{[16]XTrustworthy SourceNational Institute of Mental HealthInformational website from U.S. government focused on the understanding and treatment of mental illness.Go to source}
- Therapy and doctor’s appointments may seem really intimidating if you don’t have a lot of experience with mental health services. Talking to a loved one might help you bridge that gap a little bit.
2
Meet with a counselor to talk through some of your mental health problems. Schedule an appointment with a therapist and see if they walk you through a special treatment plan that can really help you, like cognitive behavioral therapy (CBT).^{[17]XExpert SourceRebecca Ward, LMFT, SEP, PCC, MA
Licensed TherapistExpert Interview. 29 May 2020.} Talk to your therapist about your depression crying, and see what kinds of suggestions they have to help your low mood. ^{[18]XResearch source}
- Visiting a therapist is a big step, but it can provide you with effective treatments to help you tackle your depression.
- Support groups can be a great source of comfort and understanding when you’re feeling down. You can find one here: https://adaa.org/supportgroups.
3
Ask a psychiatrist if antidepressants are a feasible option for you. Meet with a doctor or psychiatrist and let them know how you’ve been feeling.^{[19]XExpert SourceRebecca Ward, LMFT, SEP, PCC, MA
Licensed TherapistExpert Interview. 29 May 2020.} Ask if you can try taking antidepressants for a little while, which might help with your symptoms. Your psychiatrist will be able to help you figure out a safe, manageable treatment plan that will get you on the road to feeling better.^{[20]XResearch source}
- There’s nothing wrong with taking antidepressants! Just like any other medicine, antidepressants are designed to help you live and function at your very best.
If the world seems just too overwhelming, you may be finding yourself in a dark, scary place. You’re not alone—if you think you’re in danger of harming yourself, call a hotline and share your feelings with a confidential listener, who can help talk you through your current train of thought. If you're in the United States, you can reach a suicide prevention hotline by calling or texting 988.^{[21]XResearch source}
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Tips

Grab a spare notebook or journal and jot down any experiences or scenarios that really pushed you over the edge. Plan out specific ways you can cope with these kinds of situations in the future, which may help you feel a little more in control.^{[22]XTrustworthy SourceGo Ask AliceMedical advice site with content written by health promotion specialists affiliated with Columbia UniversityGo to source}
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Sometimes, it helps to remind yourself that you can always cry later. This might help curb your emotions within the moment.^{[23]XResearch source}
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Besides depression, there are several other kinds of mental health conditions that may cause you to feel down and hopeless, like bipolar disorder, along with other mood disorders. Meet with a psychiatrist, who can tell you if you possibly fall into any of those categories.^{[24]XTrustworthy SourceJohns Hopkins MedicineOfficial resource database of the world-leading Johns Hopkins HospitalGo to source}
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Warnings

Don’t hesitate to call for help if you’re feeling suicidal. If you're in the United States, call or text the 988 Suicide and Crisis Lifeline at 988, or check here for more specific hotlines for your area: http://www.suicide.org/international-suicide-hotlines.html.
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If you recently dealt with a brain injury and find yourself dealing with bouts of uncontrollable crying, call a doctor for help. You may be suffering from a lesser-known issue called pseudobulbar affect (PBA).^{[25]XTrustworthy SourceMayo ClinicEducational website from one of the world's leading hospitalsGo to source}
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