HALT is the acronym for hungry, angry, lonely and tired — a popular tool used to stop you from acting impulsively and not to get back into the maladaptive behavior that is bad for you. self-care and self-awareness are the most important things that you need to do for yourself. HALT is a technique that makes you stop. It’s an invitation to pause and ask yourself how you are feeling. If you are hungry, angry, lonely or tired it makes you more vulnerable and susceptible to self-destructive behaviors.
unger is the most obvious manifestation of one of our primary physical needs not being met. Consciously, we all know that proper and regular nutrition is paramount to have a balanced and healthy life. We know what we should be eating, we know what the good choices are — yet we suppress our hunger, we wait until we become so irrational that anything seems to be a good option. Without fulfilling your body’s physical need, it is impossible to be your best self. The answer is to take care of your nutritional needs and eat regularly before your hunger brings out the worst in you.
Emotional hunger is another need to fulfill, and it’s more complicated than to have a healthy meal. It is more difficult to pinpoint too. Emotional hunger points toward the need for attention, comfort, companionship. But we have become so self-sufficient that we tend to think that needing others is a weakness. We need others’ company, we need people to understand and listen to us. We need to learn to reach out to people who care about us — otherwise, our emotional hunger will make us make bad decisions.
nger is a healthy, normal emotion — just like all other emotions, it is a signal from your brain, that something is off. Understanding anger and managing it properly without suppressing it is crucial to your mental health. We are taught that anger is bad, therefore we condition ourselves not to express it — for the perception of anger is negative. It takes a lot of self-awareness to recognize anger and even more to express it constructively — without turning it against others or even worse, ourselves. Recognizing the source of our anger is the first step — and in most cases, it is rooted in helplessness or powerlessness when we have a need that we can’t express. Expressing a need, communicating it, negotiating about it is a great start. Breathing, mindfulness techniques, exercise, martial arts, and even journaling can be great ways to deal with our anger.
oneliness is the most controversial state that we can experience. We are more connected than ever, yet we are more isolated than we should be. If you feel lonely, it can be a real situation of isolation or a perceived one. It usually comes from an internal inability of reaching out to others, Isolation can be a coping mechanism, a survival tool that we learned during trauma, or a result of a mental health issue. Either way, self-imposed isolation is something we need to deal with. You need to be aware of your own self-isolation mechanism to stop it — by simply reaching out, surrounding yourself with like-minded people, or even just by noticing that you are not alone, you just think you are. If you seem to have constant difficulty with it, you might want to consider professional help.
iredness can be physical, and the most common occurrence of it is when we ignore our need to take a break, we push ourselves too far and we ignore our bodies’ signs. The solution is getting a good night's sleep, taking a nap, taking breaks from the physical activity that exhausts us — to get back to our rested and relaxed self. Ignoring it for too long can have physical consequences — when our body forces us to rest. This is when we become more prone to illnesses and even burn out.
Emotional tiredness is another common phenomenon of our times. We get overwhelmed and overloaded from the busy lives that we are living in. We think that being busy equates to being productive. We think that pushing through is the best solution, even when we are clearly under-performing. The solution seems easy. Taking breaks, allowing ourselves to recover, stepping away from the information overload. And recharging our batteries with activities that we enjoy without the pressure of having to perform.
Additional Anger management tips
1. Learn to breathe
When you're angry, you might notice your breathing gets quicker and shallower. One easy way to calm your body and reduce your anger is to slow and deepen your breathing.
Try breathing slowly into your nose and out your mouth. Breathe deeply from your belly rather than your chest. Repeat breaths as necessary.
2. Progressive muscle relaxation
Muscle tension is another sign of stress in the body that you may feel when you're angry. To help calm down, you may want to try a progressive muscle relaxation technique. This involves slowly tensing and then relaxing each muscle group in the body, one at a time. Consider starting at the top of your head and move your way to your toes, or vice versa.
3. Visualize yourself calm
Imagining a relaxing place may help you reduce your anger. Sit in a quiet, comfortable space from your memory and close your eyes for a few moments. Let your imagination flow. As you think of what that relaxing place is like, think about small details. How does it smell or sound? Think about how calm and good you feel in that place.
4. Get moving
Besides being healthy for your bodily functions, regular exercise is very effective at reducing stress in the body and mind. Try to get some exercise every day to keep stress and anger at bay. For a quick way to manage anger, go for a brisk walk, bike ride, run. Or do some other form of physical activity when you feel anger growing.
5. Recognize your triggers
Usually, people get angry about specific things over and over again. Spend some time thinking about what makes you angry. Make an effort to avoid or deal with those things, if possible. For example, this might involve shutting the door to your child's room when they don't clean it instead of getting angry about the mess. Or it could mean using public transportation instead of driving to work if you're easily angered by traffic.
6. Stop and listen
When you're in an angry argument, you might find yourself jumping to conclusions and saying things that are unkind. Making an effort to stop and listen to the other person in the conversation before reacting can help your anger drop and allow you to better respond and resolve the situation.
Think carefully before replying. Tell them you need to take a step away if you feel you need to cool down before you continue the conversation.
7. Change your thinking
Anger can make you feel like things are worse than they really are. Reduce your anger by replacing negative thoughts with more realistic ones. You can do this by avoiding extreme words, such as "never" or "always," when you think.
8. Other good strategies include keeping a balanced view of the world and turning your angry demands into requests instead.
9. Avoid dwelling on the same things
You may rehash the same situation that made you upset over and over again, even if the problem is resolved. This is called dwelling or ruminating. Dwelling allows anger to last and could cause further arguments or other issues. Try to move past the thing that caused your anger. Instead, try to take a look at the positive parts of the person or situation that made you upset.
10. Know your body
When you get angry, your body tends to get very excited. Your heart rate, blood pressure, breathing speed, and body temperature may increase. Your body also releases certain stress hormones that put your body on high alert.
Pay attention to your body when you're angry. Learn your body's anger warning signs. Next time you feel these warnings, you can step away from the situation or try a relaxation technique
How to do progressive muscle relaxation
PMR is an easy technique to do at home. You don’t need any special equipment or gear. All you need is focus, attention, and a quiet spot where you won’t be distracted.
The key with this technique is to tense each muscle group and hold for 5 seconds. Then, you exhale as you let your muscles fully relax for 10 to 20 seconds before you move on to the next muscle group.
How to do it
1. Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths.
2. Lift your toes upward. Hold, then let go. Pull your toes downward. Hold, then let go.
3. Next, tense your calf muscles, then let go.
4. Move your knees toward each other. Hold, then let go.
5. Squeeze your thigh muscles. Hold, then let go.
6. Clench your hands. Pause, then let go.
7. Tense your arms. Hold, then let go.
8. Squeeze your buttocks. Pause, then let go.
9. Contract your abdominal muscles. Pause, then let go.
10. Inhale and tighten your chest. Hold, then exhale and let go.
11. Raise your shoulders to your ears. Pause, then let go.
12. Purse your lips together. Hold, then release.
13. Open your mouth wide. Hold, then let go.
14. Close your eyes tightly. Pause, then release.
15. Lift your eyebrows. Hold, then release.
Hope this helps!