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Does crying help anxiety attacks?

Anxiety attacks can be extremely distressing and debilitating. When they strike, people will try many techniques to minimize and end the attack. One technique that is sometimes employed is crying. But does crying during an anxiety attack actually help alleviate the symptoms?

What are anxiety attacks?

Anxiety attacks, also known as panic attacks, are episodes of intense fear and discomfort that onset suddenly. They typically reach their peak within 10 minutes. Common symptoms of an anxiety attack include:

  • Racing heart
  • Chest pain or tightness
  • Trouble breathing
  • Dizziness or lightheadedness
  • Trembling or shaking
  • Sweating
  • Nausea
  • Feeling of losing control or going crazy
  • Fear of dying
  • Tingling or numbness
  • Chills or hot flashes

Attacks can occur unexpectedly or be triggered by a stressful event. While anyone can experience an occasional anxiety attack, people with an anxiety disorder are more prone to frequent episodes.

How does crying impact the body?

Crying engages both the sympathetic nervous system and parasympathetic nervous system. The sympathetic nervous system controls the fight-or-flight response and is activated when we experience stress, anxiety, fear or other strong emotions. The parasympathetic system brings the body back to a calm, relaxed state after the heightened sympathetic response.

Here’s what happens in the body when we cry:

  • Tears start flowing from the lacrimal glands near the eyes, which contain antiseptic enzymes that can kill bacteria and cleanse wounds.
  • The vagus nerve, which connects the brain to many internal organs, is stimulated. This slows heart rate and digestion.
  • Breathing becomes irregular.
  • Brain regions associated with sadness, pleasure and arousal are activated.
  • Endorphins, the body’s natural painkillers, are released.
  • The hormone prolactin, which calms nerves, is produced.
  • Levels of adrenocorticotropic hormone drop.

Overall, the physiological changes induced by crying produce a calming effect on both mind and body.

Can crying stop an anxiety attack?

During an anxiety attack, the sympathetic nervous system is already highly activated, causing distressing physical and emotional symptoms. Crying seems to activate the parasympathetic system which counters the fight-or-flight response. So in theory, crying during an attack could shorten its duration and intensity by helping the body transition back to homeostasis.

Research on crying during anxiety attacks is limited, but some studies provide supporting evidence:

  • A 2020 study found that crying for just 2 minutes reduced heart rate and blood pressure in stressed individuals. These are common physical symptoms experienced during anxiety attacks.
  • A 2015 study showed crying activated brain regions associated with arousal and sadness. Activating these emotion centers may help process and release feelings of anxiety.
  • Tears contain the hormone leucine enkephalin, which reduces pain and promotes calmness. The antiseptic properties may also internally cleanse the body of toxins released during the anxious state.
  • Multiple studies show that crying releases oxytocin, also called the “love hormone.” Oxytocin has anti-anxiety and antidepressant effects.
  • Crying stimulates vagus nerve activity, which lowers heart rate and blood pressure and may parasympathetically counteract anxiety symptoms.

Additionally, some mental health experts believe that releasing emotions through crying can prevent anxiety from being bottled up inside. Letting oneself cry may facilitate recovery after an attack.

Potential risks of crying during an attack

While crying may alleviate some physical anxiety symptoms through biological mechanisms, there are also some potential risks or drawbacks to consider:

  • It may worsen symptoms like hyperventilation. Straining or erratic breaths while crying could exacerbate breathing difficulties.
  • Some find crying socially unacceptable, so doing so publicly may increase social anxiety.
  • The intense emotional release could worsen feelings of losing control.
  • Crying can be so physically draining that it further exhausts an already fatigued body and mind.
  • It may distract from other grounding techniques that could stop the attack more quickly.

For these reasons, crying may not be helpful for everyone during an anxiety attack. The context and environment also impact whether it is an advisable strategy in the moment.

Other tips for managing anxiety attacks

Whether or not crying is the right approach depends on the individual and situation. Here are some other evidence-based methods for minimizing anxiety attacks when they strike:

  • Deep breathing – Slow, controlled breathing can lower heart rate and blood pressure.
  • Progressive muscle relaxation – Tensing and relaxing muscle groups can relieve tension.
  • Meditation – Quieting the mind can activate the parasympathetic response.
  • Visualization – Imagining a peaceful, calming scene can distract from anxious thoughts.
  • Grounding – Focusing on sensory inputs like smells or textures can relieve symptoms.
  • Distraction – Activities like puzzles, reading or listening to music divert attention.
  • Self-soothing – Gentle touch like hugging oneself taps into the power of human contact.

Seeking social support, limiting caffeine, exercising regularly, and identifying personal triggers can also help prevent attacks from occurring.

Conclusion

Research indicates crying may able to help minimize some physical anxiety symptoms due to its effects on the sympathetic and parasympathetic nervous systems. However, crying could potentially worsen other symptoms like hyperventilation or loss of control for some people. It likely depends on the individual and context.

In many cases, other relaxation and grounding techniques may work faster and more reliably. But as part of processing emotions after an attack, crying can support recovery. Overall, an integrative approach combining biological and mental health strategies offers the best protection against recurrent anxiety attacks.

References

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