HALT: Check In With Yourself
HALT is a simple but powerful tool to prevent relapse by checking on your basic needs. When you feel out of sorts, overwhelmed, or are experiencing cravings, ask yourself: Am I Hungry, Angry, Lonely, or Tired? Addressing these fundamental needs can often make a huge difference in your emotional state.
Hungry
Physical hunger can be easily mistaken for cravings. Low blood sugar affects your mood, willpower, and judgment.
What you can do:
- Eat regular, nutritious meals and avoid skipping them.
- Keep healthy snacks on hand, like fruit, nuts, or a protein bar.
- Stay hydrated. Sometimes thirst is confused with hunger.
- Notice if you get cravings at a certain time of day and plan a meal or snack beforehand.
Angry
Unprocessed anger, frustration, or resentment can be powerful triggers. It's an activating emotion that can make you want to act impulsively.
What you can do:
- Take a timeout. Step away from the situation for a few minutes to cool down.
- Practice deep breathing exercises to calm your nervous system.
- Express yourself calmly and assertively once you've had a chance to think.
- Channel the energy into physical activity like walking, running, or working out.
Lonely
Isolation is a common struggle in recovery. Feeling disconnected from others can lead to feelings of sadness and a desire to escape.
What you can do:
- Call a friend, family member, or someone from your support network.
- Attend a support group meeting, either in person or online.
- Go to a public place like a coffee shop or a park to just be around other people.
- Engage in a hobby or activity you enjoy to connect with like-minded individuals.
Tired
Exhaustion, both physical and mental, weakens your defenses and makes it much harder to cope with stress and cravings.
What you can do:
- Aim for a consistent sleep schedule, even on weekends.
- Allow yourself to take short naps if needed, but not too close to bedtime.
- Practice good sleep hygiene: make your room dark, quiet, and cool.
- Learn to say 'no' to commitments that will overextend you.