‘The ‘Stop, Breathe, Enter The Body’ method to stop uncontrollable crying immediately.

Crying is a natural and healthy way to express emotions, but sometimes it can feel overwhelming, embarrassing, or exhausting. If you find yourself crying excessively or for no apparent reason, you may want to the ‘Stop, Breathe, Enter The Body’ method described below to help you cope and regain control.

This two-step method is based on cognitive behavioral therapy techniques

Step 1: Stop and breathe

This is a simple but effective technique to calm your nervous system and relax your body and mind. To practice deep breathing, inhale slowly through your nose, filling your belly with air. Then exhale slowly through your mouth, emptying your belly. Repeat this for several minutes, focusing on your breath and letting go of any thoughts or feelings that may trigger crying.

Step 2: Leave the mind, and enter the body.

The second step in managing this emotional overload is shifting your attention from your thoughts, often referred to as your 'thinking box', to your body. This can be a challenging process, but there are techniques available to help.

Technique 1: The 5,4,3,2,1 method

One such technique is the 5,4,3,2,1 grounding method, which can help you refocus your mind and regain control over your emotions.

The 5,4,3,2,1 grounding technique involves acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This method helps you divert your attention away from your thoughts and towards your bodily senses, thereby grounding your emotions.


Technique 2: Body Scan Method

Another effective technique is the body scan method. This involves scanning your body to identify where the discomfort or emotional pain resides. It could be in your chest, your clenched hands, your feet, shoulders, or even your head. Once you've located the discomfort, allow your attention to remain there for a while.
After you've identified where the discomfort lies, you can then use your breath to release it or flush it out. It's important to remember that when you're emotionally overloaded, grounding yourself by activating your body's senses and acknowledging the emotion is a crucial step in allowing it to pass.

Technique 3: The butterfly technique

The butterfly hug is a grounding technique that can be used to calm and relax the body and mind. It is a form of bilateral stimulation, which means that it involves stimulating both sides of the body. This can help to regulate the nervous system and reduce stress.

To do the butterfly hug, you will need to:

1. Find a comfortable sitting or lying position.

2. Cross your arms over your chest so that your fingertips are just below your collarbones.

3. Gently tap your hands on your chest, alternating sides. You can also interlock your thumbs so that it looks like a butterfly's body and your hands are the wings.

4. Breathe deeply and slowly.

5. Continue tapping and breathing for 5-10 minutes, or until you feel more relaxed.

You can also add a positive affirmation to the butterfly hug, such as "I am safe" or "I am loved." This can help to further calm and soothe your mind.

The butterfly hug is a simple but effective technique that can be used in a variety of situations, such as when you are feeling stressed, anxious, or overwhelmed. It can also be used to help you fall asleep.

Here are some additional tips for doing the butterfly hug:

• You can adjust the pressure of your taps to find what feels most comfortable.

• If you are feeling particularly stressed, you can tap more vigorously.

• If you are feeling tired, you can tap more gently.

• You can close your eyes or keep them open, whichever feels more comfortable.

• You can do the butterfly hug for as long as you need to.

The butterfly hug is a safe and effective technique that can be used by people of all ages. If you are feeling stressed or anxious, give it a try. You may be surprised at how well it works.

Conclusion

Remember this mantra: "When I am sad, I will leave the mind, enter the body, feel it through, and let it pass." This mantra serves as a gentle reminder that your emotions are valid and that it's okay to take the time to process them. The key is to focus on the present, on the 'now', and to allow yourself to feel, process, and ultimately, release these emotions.