HALT for Emotion Regulation

Learn: Learning one easy way to start identifying what factors influence your emotions is to use the HALT tool. HALT is an acronym for Hungry, Angry, Lonely, and Tired. Check in with yourself when difficult emotions arise.  

Change: Change what is inside of your control. Control the factors that you can control, and you will notice improvements. Have you ever heard of the term HANGRY?  Hangry is when someone is hungry and becomes irritable.  For example, if  you know someone who experiences food insecurity, you may be able to understand the reason that they tend to express more negative emotions. If you are sleep deprived, you are unable to think clearly. It might be helpful to start by adding an hour of sleep each night to begin to let your mind reset and heal while you are sleeping. If you are feeling anxious, try taking a break and get some fresh air outside. If you can, add movement like walking to your day even if only for 10 minutes. If you are experiencing low moods, you might try to limit your time on social media.  

Grow: Commit to a small change in your behaviors and notice the difference in how you experience your emotions. If you can, write about your experiences in a journal and chart your progress.

Source: HALT: Pay Attention to These Four Stressors on Your Recovery by Dr. David Streem