HALT: Four key elements to decreasing self-destruction

We know the word halt means to stop. What you might not know is the acronym H.A.L.T. is often used in recovery based programs for hungry, angry, lonely, and tired. HALT is a good reminder to stop and check in with oneself about these four areas when a craving arises, or before having difficult conversations, or even when you are making important decisions. The HALT acronym prompts us to take a breath and increase our mindfulness before moving forward. Here is a brief exploration of these four elements and how they may impact your ability to make wise choices. 

HUNGRY

Being “hangry” is a very real thing. When you are hungry, your blood sugar drops which can create mental fog, irritability, shakiness, headaches, and a decrease in serotonin, which is a feel good neurotransmitter. Hunger increases stress hormones such as cortisol and adrenaline. If your body and brain are working overtime to compensate for the lack of glucose and fuel in your system, you will not be at an optimum state to make wise decisions.

Fueling the body with food is vital to good mental health, but not just any food. It is a measure of important self-care when you feed yourself healthy and well-balanced meals. Eating processed, high sugar foods will not benefit your brain function.

Our bodies are constantly working to create a healthy homeostasis. Help your body and brain with good fuel and in return you will be more able to make conscientious choices.  

ANGRY

Anger is an important emotion and can be a terrific internal warning tool. When we notice we are angry, it can be a sign that we have been hurt or feel scared or perhaps lonely. The key with anger is in noticing it and being curious about the emotion. The issue that often arises with anger is immediately acting on the anger. This is where the idea of HALT becomes important. 

When you are feeling angry, HALT and take a moment to explore with non-judgmental curiosity. In understanding the underlying elements of your anger, you will be more able to address the issue. If you don’t pause, but instead lead with unexamined anger, it can often create an attacking, ineffectual interaction. 

LONELY

Loneliness happens to all of us. This past year there was a dramatic increase in people experiencing the intensity of isolation. When we are feeling lonely, we often go into our own head and create stories that are not particularly helpful. It is a breeding ground for depression and acting on our own created misinformation. When the only feedback we are getting is from ourselves, we must again HALT and reach out to others. Talking to a friend, family member, or therapist can often help us work ourselves out of flawed cognitive patterns.  

TIRED

Sleep is so important to our overall health. It is truly amazing all the work your body is doing when you sleep. So many of your systems get to work on recovery, healing, and balance. Your blood pressure goes down and your heart rate decreases giving your heart a break. Your hormone, energy, and stress levels get regulated so you can start the next day off refreshed. 

So if you are not getting good sleep, all the parts of the overall system don’t get the maintenance they need. It’s like never taking your car in to get an oil change or a maintenance check. It will still run, but no where near as efficient or as smoothly. If you are experiencing tiredness, your brain and body cannot function optimally, creating the propensity for poor decisions, emotional outbursts, and regretful behaviors. 

Make sure to practice good sleep habits. Exercise so you sleep better at night. Create routines to help your sleep process. All of these steps will aid you in feeling more rested.  

HALT - Are you feeling Hungry, Angry, Lonely, or Tired? If so, take action to remedy the situation before moving forward.