"

H E A LT H Y M I N D

Here’s How To Use the HALT Method To Figure Out Why

You’re So Grumpy

Isadora Baum
March 28, 2022

Photo: Stocksy / Vertikala

hen you're feeling worked up, it’s always better to take a pause
in order to figure out what your body needs before you say or
do something you'll regret. (You're never too old for a nap or a
snack.) To do this efficiently, therapists often recommend the
HALT method as an excellent way to tame emotions and
 W
# create calmness by addressing basic human and
bodily needs to prevent taking out your frustrations
$ on someone else.

!
What Is the HALT Method?
%
HALT stands for:

• Hungry
• Angry
• Lonely
• Tired

The HALT method is based around the premise that you’re

more likely to make poor, highly emotional decisions when
hungry, angry, lonely or tired. “The purpose is to help us
identify these experiences when we are tempted to engage in a
negative behavior and to instead address the underlying issue,”
says Kassondra Glenn, LMSW, a social worker and addiction
specialist for Diamond Rehab.

“HALT comes from the recovery community, however it can be

applied to many scenarios beyond addiction, as it is, at its core,
a mindfulness technique that promotes greater emotion
regulation by building awareness around the root of urges,”
says Glenn.

The HALT method addresses how states of being and human

needs might be linked to making hasty decisions—with words,
actions, and thoughts. People are less likely to think clearly and
practically when in distress.

The Purpose of the HALT Method

“The purpose of the HALT tool is to help us feel better when
we are not feeling great emotionally, and it’s often used when
we're feeling upset or emotionally off-centered,” says physician
and integrative medicine specialist Catherine Uram, MD.

R E L AT E D S T O R I E S

Do You Have Strong Anger-Management

Skills? Here’s Exactly How To Tell

Relationships Struggle When Partners

Lack Emotional Integrity—Here Are 4
Ways To Boost...

Use it by asking yourself what seems “off ” about your body and
mindset, so if you notice you are not feeling like your usual
self, you can go through the HALT acronym, questioning
whether you’re hungry, angry, tired or feeling more isolated
and alone, than usual.
“Asking these questions brings more self-awareness, so you see
what causes you to feel unlike yourself and then also to have
more emotional regulation and to stay in a more centered and
peaceful state," says Dr. Uram.

And with more control over your emotions, you’re better able
to prevent dramatics and hostility towards others while
fostering a better sense of perspective and rationality.

1. How To Use the HALT Method When Hungry

When hungry, you tend to make hasty, emotional decisions,
rather than use logic, as your body cries out for food and your
stomach grumbles. “This is because our blood glucose (blood
sugar) can be lower than usual, affecting our physiology, how
we think, feel and therefore make decisions,” says Dr. Uram.

The connection between hunger and lack of control over

emotions is that when we don't have enough energy, and need
to replete with food, we do not have enough energy to
physiologically regulate emotions and how they’re handled.
“This results in uncomfortable feelings that we sometimes do
not want to investigate, which we label a ‘bad mood,’ when
we’re actually getting upset because of hunger and that our
body and mind do not have enough physical energy to function
optimally,” says Dr. Uram.
“It is well-researched that human behavior changes when we
are hungry, where hunger causes us to value the short term
over the long term and leads to hastiness with decisions, and
chemicals released in our brain also change when we are
hungry, to chemicals which then heighten anger, in response,”
says Glenn.

The best action plan is to identify hunger signals (rumbling

stomachs, headaches, irritability, etc.) and find food as soon as
possible. “Oftentimes we must eat before taking any further
action to alleviate discomfort, because sufficient calories and
glucose are physically foundational for any mood
improvements to occur,” says Glenn.

If hunger is the cause, it's best to eat something light and

nutritious, like vegetables, fruits, nuts, or seeds, which
gradually brings physiology back to baseline, rather than
bombarding yourself with large meal and overeating or with a
meal that’s high in sugar, unhealthy calories and fats, which
may backfire and leave you feeling sick or moodier.

“An example of satiating this urge first would be if you

discovered the cause of feeling not well emotionally was
hunger, you could take a momentary break from whatever you
are doing, eat a handful of nuts or dried fruits, rest and enjoy
them as much as you can, while your body and brain come back
to baseline, called homeostasis,” says Glenn.

Then eat a meal, or add on to your snack, with slow speed and
mindfulness to help you think more clearly and to feel calmer.
“As your body and brain are coming back into homeostasis, you
will think more clearly and feel calmer, avoiding hasty remarks
and snappiness and alleviating uncomfortable moods,” says
Glenn.

2. How To Use the HALT Method When Angry

“We often act out when angry because anger conjures up a lot
of physical and emotional reserves, which make it difficult to
settle mentally, emotionally, and physically, and so instead our
bodies respond with a fight-or-flight response,” says Dr. Uram.
Anger is a normal human emotion, but unless managed, it can
lead to poor decision making in the moment. “Anger promotes
impatience and stimulates chemicals in the brain (like
adrenaline) and when we act out in anger, the amygdala, which
is the part of the brain responsible for processing strong
emotion and threat stimuli, also becomes involved,” says
Glenn. The connection between the two can be tricky to
navigate, and the amygdala’s involvement can be too strong at
times and take over.

Use the HALT method by recognizing that you’re angry, and

then choosing to use mindfulness to rest, with exercises that
bring self-awareness, acknowledgement and a sense of calm.
Glenn recommends deep breathing, sending energy into the
feet, or touching fingertips together one-by-one as three simple
techniques with potential to regulate anger quickly and with
ease by bringing more attention to the present moment and
anger.

Another way to use the HALT method is to target anger as the

cause and then workout, which will release anger and stress.
“Running, walking, or some other form of vigorous exercise
can be helpful, because when we are angry, we have increased
adrenaline and glucose (blood sugar), so intense exercise
allows us to put it to good use physically, rather than keeping it
all pent up inside, to then explode outwards,” says Dr. Uram.

3. How To Use the HALT Method When Lonely

People are wired to seek belonging, so when you’re feeling
lonely, it may lead to depression and anxiety, as well as making
decisions without connecting to yourself and your authenticity
or power. There’s confusion on how to stay connected to
yourself and to those around you. “There are also multiple
ways to feel lonely–we can feel as though we haven't found our
group, and we can also feel as though we are disconnected
from ourselves,” says Glenn.

When depressed, HALT helps you handle emotions better and

avoid taking them out on others. “It gets you a little
uncomfortable by urging you to use self-reflection to address
the root of your loneliness and the ways in which you can
improve your sense of community and attract love,” says Dr.
Uram.

Use the HALT method by reaching out to someone you feel

you can be your authentic self with, and face-to-face, if
possible, to reduce the loneliness you’re feeling. “Connection
promotes nervous system co-regulation, which allows us to
move from depressed/anxious back toward our baseline,” says
Glenn.

“Practice self-connection, especially if the identified feelings of

loneliness are centered on disconnection from the self, as it
can be beneficial to engage in an activity that puts us back in
touch,” says Glenn. You might try yoga and meditation,
exercising, reading a book, painting or doing any other hobby
you love.

You can even just go for a walk alone, and not with company,
outdoors for some fresh air and to feel at peace and centered.
“Connection with ourselves allows for increased emotional
identification and processing,” explains Glenn.
4. How To Use the HALT Method When Tired
Without physical energy, it’s hard to maintain enough mental
energy and focus, as well as clarity with thinking and judgment.
“Tiredness causes us to feel foggier and increases stress
around making decisions, causing those decisions to be more
rash,” says Glenn.

Use the HALT method by targeting the root cause (tiredness),

and then prioritize tasks, to check off items accordingly, but
also by prioritizing sleep, as well. “Once we've paused and
identified tiredness, prioritizing the tasks we need to complete
and decisions we need to make can decrease stress levels,” says
Glenn. “We are letting ourselves off the hook and
acknowledging that we don't need to do everything right now,”
Glenn continues. A break might signify sleep, a vacation, a walk
outside, an episode of your favorite television show or even
simply sitting in silence for a brief pause, just for yourself.

Tiredness is an indicator of rest, so pause current tasks, engage

in something relaxing and enjoyable, or take a nap or go to bed,
if you haven’t been sleeping well and need to catch up.

When Is the HALT Method Most Useful?

The HALT method is a beneficial tool for people with anger
management issues or chronic stress, for couples who are
struggling to connect intimately or communicate well, and for
those recovering from addiction and require greater self-
awareness and ability to pause before doing things hastily to
reflect and center themselves first.

“In general, HALT requires us to pause before choosing our

next action and this pause creates space in which we can
identify core emotions and choose a less harmful route,” says
 Glenn. “This is helpful for anger and stress management, with
couples, and in addiction recovery, as there’s possibility for
intense emotions and negative urges, and that’s where HALT
and use of mindfulness helps us slow down,” says Glenn.

It's important to remember that the HALT method is a tool for

our toolbox, and it isn't a cure-all or a technique for every
scenario. It can be useful to talk to a professional in the area(s)
in which you’re struggling to determine whether the HALT
method can help with handling your emotions.

If you or someone you know is struggling, call the SAMHSA

National Helpline at 1-800-662-HELP (4357) for confidential, free,
24-hour-a-day, 365-day-a-year support for individuals and family
members facing mental and/or substance use disorders.

EXPERTS REFERENCED

Catherine Uram, MD
Physician and Integrative Medicine Specialist

Kassondra Glenn, LMSW

Social Worker

TAG S : H E A LT H Y M I N D , R E L AT I O N S H I P T I P S , S E L F - C A R E T I P S

Featured Collection
 &

PA I D C O N T E N T

The Beach Is My Happy Place—and Here Are 3 Science-Backed

Reasons It Should Be Yours, Too

& &
SKIN-CARE TIPS AC T I V E C LOT H I NG

4 Mistakes That Are Causing These Are the Best Anti-Chafing

You to Waste Money on Skin- Denim Shorts—According to
Care Serums, According to an Some Very Happy Reviewers
Esthetician

Your Healthiest Relationship

 Well+Good decodes and demystifies what it means
to live a well life, inside and out. Get it daily.

Enter Email Address

# ! $ ' (

ABOUT US CAR E E R S AC CESSIBIL ITY STATE ME NT C ONTACT US ADVERTISE

P RESS

© 2022 Well+Good LLC. All rights reserved. Read our Privacy Policy and Terms
and Conditions. Sitemap redirect