Cry it Out: The Benefits of Shedding Tears

While crying is often seen as a sign of weakness or vulnerability, science offers a different perspective. Many of us feel ashamed to cry in public after a hard and tiring day at school or even after watching a gut-wrenching movie. However, research posits that crying is actually a beneficial emotional response; it allows for a release of emotions as well as the secretion of helpful hormones like endorphins and oxytocin, which serve as mood boosters. In addition, tears are vital for maintaining the eye’s health and preventing bacteria from getting in. So, where do these tears come from, and why are they beneficial?

Tears are mostly made up of water but also contain salt, fatty oils, and over 1500 different proteins. These proteins come from the lacrimal gland, ocular surface epithelia, and conjunctival blood vessels; they aid in antimicrobial defense, inflammation regulation, and lubrication of the eye. Tears are made up of three distinct layers: the mucin layer, the aqueous layer, and the oily layer. The sticky mucin layers (inner layers) are made up of goblet cells (mucus-secreting cells) in the conjunctiva—the clear membrane covering the white part of the eye—and keep the tear attached to the eye to prevent irritation. The aqueous layer is watery and contains the electrolytes and enzymes to hydrate the eye and keep bacteria away. The electrolytes in tears include sodium, bicarbonate, chloride, and potassium. The outermost, oily layer is produced by the meibomian glands in the eyelids and prevents the evaporation of the other tear layers.

The main part of a tear—the middle aqueous layer—is produced by the lacrimal glands located above your eyes. Every time you blink, thin layers of tears called tear film spread across the surface of your cornea. These tears then drain into puncta—small holes in the corners of your upper and lower eyelids. Tears then travel through small canals in your eyelids before emptying into your nose. They will then either evaporate or be reabsorbed. 

There are three main types of tears: basal, reflex, and emotional. Basal tears form when we blink and are always in our eyes. They protect us from external irritants and also keep the eye nourished. Reflex tears form when our eyes are exposed to stimulus—especially chemical irritants. For example, people cry when they cut onions due to the release of a gas called Syn-propanethial-S-oxide, which causes irritation in your eyes; tears form as a protective measure. Emotional tears are produced as a response to strong emotions and can be triggered by biological, psychological, and social factors. Many psychologists also believe emotional tears have evolved from animal vocalizations and are used as an innate defense mechanism. Besides the practical differences of the types of tears, emotional tears uniquely require your limbic system—the part of your brain associated with emotional arousal—to send signals to your Pons (the brain’s “message station”), which then relays a signal to your lacrimal system to produce tears. In addition, when someone is under physical or emotional stress, the nervous system can stimulate the production of additional tears and release hormones such as oxytocin and endorphins to try to put emotions in equilibrium. This is why people usually feel better after they cry. Crying also stimulates the parasympathetic nervous system, which promotes relaxation and energy conservation. The chemicals released when we cry also help boost our immune system and encourage the body to heal and rest. 

There are two broad categories that the functions of crying fall into: one emphasizes the intra-individual benefits while the other emphasizes the inter-individual benefits. The intra-individual lens views crying as a recovery and homeostatic process while the inter-individual sees crying as a communication of helplessness and a need for support. Some believe that comfort and emotional support from others when we cry add to our increased well-being. In addition, a study done by Ad Vingerhoets of Tilburg University showed that those who cried during a sad movie had more stable respiration rates. This suggests that, besides mood, crying can also help people regain physiological balance faster when they experience emotions. Another study done in 2013 by Simons G., Bruder M., and van der Lowe I found that people deliberately stimulate their own crying in order to decrease stress, thus showing how people use crying as a positive coping mechanism in order to calm themselves. Furthermore, mental health professionals in Japan have recently utilized the benefits of crying to develop a treatment called cry therapy. In this process, a therapist leads people to cry to help them cope with stress and improve their mental health. It also helps them release emotional pain. During the release of emotions in tears, stress hormones such as cortisol are also released, slowing down heart rate, lowering blood pressure, and decreasing tension. Crying provides benefits beyond just an improved emotional state as it can lead to a healthier physical state. 

Despite the large social stigma against crying, shedding tears serves as a strong emotional and physiological rest. Crying releases stress hormones, boosts mood-enhancing chemicals like oxytocin and endorphins, even promoting relaxation. Studies have shown that crying strengthens social bonds, regulates emotions, and plays a vital role in both physical and mental well-being. Crying is also a natural phenomenon that helps keep your eyes sharp, prevents them from becoming irritated, and prevents harmful irritants from damaging your eyes. So, next time you’re checking your grades or reading a sad post on Reddit, don’t hold back your tears—embrace them. Your body and mind will thank you for it.