How To Release Pent-Up Emotions Without Crying

We all know that when we’re feeling super emotional, one of the worst things you can do is cry because it turns into a never-ending cycle and it becomes much harder to calm oneself down when you’re in this state. Here are 10+ ways how people have found to release pent-up emotions without tears.

Take a hot bath

When you’re sad, especially after a big loss or disappointment, take some time to yourself and relax. Fill up the tub and let yourself settle in for as long as you want. Not only will it help calm your nerves and soothe your feelings, but it’ll also allow you to think about everything that’s happened.

Write it out

If you’re someone that struggles with expressing themselves verbally, then writing can be a great outlet for pent-up emotions without crying. You don’t have to show anyone what you write if you don’t want to; this is an activity solely for yourself and your catharsis. 

Take a walk

When we get overwhelmed with negative feelings, our bodies start to feel heavy and tired. Taking a walk can help your mind manage these emotions by clearing your head and allowing you time for introspection. Plus, if the weather is nice and you’ve got some friends willing to join you, then taking a stroll can be very enjoyable!

Talk to someone who makes you feel safe

If you feel comfortable enough with your significant other, friend, or family member, then speak to them about the emotions that are getting the best of you. Not only are they more equipped to help ease these feelings, but it’ll also be easier for you to calm down because you’ll have someone else to take care of you.

Distract yourself

This may seem like the opposite of what should be done in this scenario, but sometimes putting all our attention on something else can help us release pent-up emotions without crying. The key is finding something engaging and not quite so emotionally taxing; maybe go check out a movie or hang out with some friends if there’s nothing good on TV.

Take a nap

If you’ve tried all these other ways of releasing pent-up emotions without tears and nothing’s working, then it may be time to take a nap or go to bed early. Sleep is the only way the mind and body can truly recover from stress, so let yourself rest if physical exhaustion feels imminent.


Some people might think meditation is a bunch of BS when there are other more tangible options for releasing pent-up emotions without crying, but that doesn’t make it ineffective. The thought behind this activity is that by allowing yourself enough silence in your day, you’re able to think everything through and reduce emotional turbulence before things get too difficult to handle on your own. Give it a shot!

Do something creative

Keeping your mind active is a great way to help release pent-up emotions without crying, so try doing something artistic like painting, writing, or playing an instrument. Not only are all these activities fun, but the result will be far more rewarding than you think! 

Think about how things could’ve been worse

When your heart’s broken and you’re feeling vulnerable, it can be easy to get lost in other people’s opinions of why you should feel bad for yourself. Instead of focusing on what everyone else thinks, remind yourself that life could always be worse—like if someone lost their leg or passed away due to illness—and make sure to count your blessings because there are many!

Practice some self-compassion

Chances are, you’re not the only one that’s feeling this way. Cut yourself some slack, know that it’s okay to feel down every once in a while, and be gentle with yourself. Accepting our emotions is the first step to managing them effectively.

Scream into a pillow

This is one for those of us who need an aggressive outlet for releasing pent-up emotions without crying. Find a pillow that you don’t mind getting messy and scream your head off until there’s nothing left inside. Just make sure no one’s home or else you’ll get some weird looks!


You probably don’t want to work out when you’re already feeling run down, but physical activity is a great way to release pent-up emotions without crying because it allows us to focus on our bodies instead of our minds. Plus, the endorphins released post-workout will help brighten your mood and boost your energy levels!

Clean your house

Similar to exercise, cleaning can be a great way to take your mind off of other things because there’s so much involved in the activity itself. Plus, you’ll have a nice clean house afterward—how could that not make you feel better?

Vent through art

Although it may seem counterintuitive, putting our feelings into words is one of the best ways for people to release pent-up emotions without crying. Have you ever written an angry poem or song? If your experience was anything like mine, then it probably felt pretty good to vent out all those feeling instead of keeping them bottled up inside. Give it a try!

Read fiction

If writing about how you feel gives you anxiety or makes you too self-conscious, then take some time to read a fictional book or watch TV. This activity is great because it takes your mind off of yourself while still keeping you engaged, and the storyline will distract your thoughts until they’re no longer dwelling on what’s bothering you.

Eat dark chocolate (or another sweet treat)

Who doesn’t love chocolate? Although studies are inconclusive, some reports say eating chocolate releases endorphins which help reduce stress levels. If you can’t get your hands on any chocolate, try trying other sweets like ice cream or cakes to give you the same happy sensation!

Spend time with animals

Whether it’s catching up with neighbors’ pets or cuddling with wombats at the zoo, animals are therapeutic. They won’t judge our feelings or tell us that what we’re feeling is irrational, so they’re always great to spend time with when you’re trying to release pent-up emotions without crying.

Give back by helping others

Doing things for other people can be exactly what we need to feel better about ourselves because it helps shift our attention towards someone else’s well-being instead of our problems. Social workers usually do this regularly and say it’s the best therapy they’ve ever had!

Get a massage

Massages are one of the best ways to release pent-up emotions without crying because it feels so good to physically relax your body. Not only will you feel better after the massage itself, but you’ll also have lower stress levels for days afterward!

Talk to a friend

One of the best things we can do when we’re feeling emotional is talked to someone that we trust. They’ll be more than happy to listen (and may have some great advice too), and it’s always nice to have someone to confide in. Plus, talking about our feelings helps them dissipate which makes us feel better in the long run!


At the end of the day, there isn’t just one way to release pent-up emotions without crying. What works for one person might not work for someone else, so it’s important to experiment until you find something that makes you feel more at ease. Hopefully at least one of these tips can help get you started!

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