Factors, like stigmas and early life experiences, can lead to difficulty with crying. But alternatives are available to help you release your emotions.

Crying can be a healthy emotional outlet, encouraging closeness, empathy, and support from family and friends. But there’s nothing inherently wrong if you don’t cry.

Of course, we all have feelings. It’s a natural part of being human. But how we express those feelings is different, for a variety of reasons. Not everyone cries. And that’s OK. There are many other ways to express and release your emotions.

A variety of factors can contribute to emotional suppression, making it hard to cry. There are also certain conditions and medications that may affect your ability to cry.

Early life experiences

According to Dan Auerbach, a clinical psychotherapist and relationship counselor in Sydney, Australia, attachment theory highlights how early relationships with caregivers shape emotional responses.

For example, a 2016 study suggests that avoidant attachment is associated with suppressed emotions and the belief that crying is an unhealthy way to express emotions.

Auerbach goes on to explain the role of interpersonal neuroscience, the brain’s role in emotional interaction.

“Mirror neurons, which activate in response to observed behaviors, may condition a person to suppress emotions if they were surrounded by emotionally reserved individuals,” he says. “The brain’s emotional regulation mechanisms, particularly in the prefrontal cortex, can become overactive, suppressing natural responses like crying.

Additionally, a neurobiological disconnection between emotions and physiological state, often stemming from trauma or chronic stress, can hinder the ability to cry.”


Dr. Carolina Pataky, a marriage and family therapist, certified sex therapist, and clinical sexologist in South Florida, calls it “emotional constipation” when emotions are suppressed and not easily accessible. This can be due to a variety of factors, including societal norms.

“In many cultures and social settings, vulnerability is seen as a weakness, potentially exposing individuals to shame or ridicule,” Pataky says. “To avoid appearing vulnerable, some people may adopt feelings of anger and dominance as a defense mechanism. This emotional armor can make it difficult for them to access softer emotions like sadness, thereby making it hard to cry.”

Mental health conditions

Certain mental health conditions, such as depression, can also cause a lack of emotion. You may feel numb, flat, or hopeless, and may not react to things that might normally make you cry.

Medical conditions or medications

Certain medical conditions, such as dry eye syndrome or Sjögren’s syndrome, an autoimmune condition, can affect tear production. Some medications can also interfere with the ability to cry. These may include:

  • antidepressants
  • antihistamines
  • decongestants

Crying is a natural way to release stress hormones and can be a healthy emotional outlet.

The hormone most commonly associated with tears is adrenocorticotropic hormone (ACTH). ACTH is a precursor to cortisol, the primary stress hormone. When released in response to emotional stress or physical pain, ACTH triggers the adrenal glands to produce cortisol.

Emotional tears also contain Leu-enkephalin, an endorphin that helps to regulate pain and improve mood. This is one reason why people often feel a sense of emotional relief after crying.

But it’s also OK not to cry. Everyone processes emotions differently, and not all people cry, or cry in the same way.

According to a 2020 study focused on breast cancer survivors, crying therapy helped improve quality of life by inducing positive changes in distress, mood changes, and immunoglobulin G.

“Emotional expression is individualistic, and what works for one person may not work for another,” Pataky notes.

While it’s not a bad thing if you don’t cry, it’s important to find some way to release pent-up emotions. Otherwise, they tend to build up and build up until they burst out of us anyway, says Pataky.

Here are a few outlets that can be just as cathartic as crying:

  • artistic expression: writing, painting, or even cooking can be a great way to express your emotions
  • exercise: physical activities such as running, swimming, and yoga can help you release pent-up emotions
  • talking: sometimes a good conversation with a trusted friend or family member can be a helpful emotional outlet
  • journaling: writing down thoughts and feelings in a journal can be a good way to reflect and gain some clarity
  • intense release: for big emotions, yelling (when alone, not at someone else), or hitting something soft, like a pillow, can help you release intense feelings

If you find other emotional outlets aren’t helping, it may be time to seek professional support. You may want to reach out to a counselor or therapist when the inability to cry or express emotions is:

  • causing you significant distress
  • affecting your relationships
  • leading to harmful behaviors
  • part of a broader pattern of emotional detachment or distress

Working with a therapist can help you explore underlying challenges and develop more fulfilling ways to connect to yourself and others, notes Auerbach.

“Therapy, such as somatic therapy that focuses on reconnecting the mind and body, can help you understand conflicting parts that might hinder emotional expression and regain access to emotional responses, including crying,” he says.

It’s OK not to cry. We all have our own unique way of expressing ourselves, and there are many paths to releasing pent-up emotions.

Embracing alternative emotional outlets and seeking support when needed are vital steps in nurturing emotional well-being.