HALT
An acronym reminding people to check if they're Hungry, Angry, Lonely, or Tired before making decisions. These four physical and emotional states can cloud judgment and increase relapse risk if not addressed promptly.
TL;DR
HALT teaches you to pause and ask, “Am I Hungry, Angry, Lonely, or Tired?” before acting on cravings.
Expert Insights
“A relapse is like a clear sign—it's like links in a chain. If you look at a drawn chain from the side, one link is shaped like a ring, another like a strip.”
— Discussion of alcoholism progression and relapse
“If someone grabs the ring, the whole chain will follow.”
— Explaining the interconnected nature of alcoholism relapses
From the Sober.Live Knowledge Base
Key Points
- âś“HALT is a simple four-step self-check you can use anywhere to spot relapse risk before it grows.
- âś“Each letter stands for a basic need: physical nourishment, emotional release, social connection, or rest.
- ✓Fixing the need—eating, calling a friend, resting—creates a healthy pause between trigger and action.
- âś“Used daily, HALT builds lifelong emotional awareness and strengthens every recovery plan.
When a craving hits, your brain screams for the fastest relief it knows—alcohol. HALT gives you a four-second pause to ask, “What am I really feeling?” and choose a healthier response.
How HALT Works in Real Life
Hungry isn’t just stomach growls; it’s low blood sugar that makes every problem feel bigger. Keep a protein bar or nuts in your bag. When the urge to drink appears, eat first, then reassess.
Angry can hide under irritation or “justified” resentment. Try a 60-second vent to your sponsor, a voice-note rant, or ten push-ups to discharge the energy.
Lonely isn’t only physical isolation; it’s feeling unseen. Text “HALT check-in?” to three people in your support network. One quick reply can reset your whole mood.
Tired drains your prefrontal cortex—the part that says “no” to impulses. If you can’t nap, close your eyes for three deep breaths or splash cold water on your face.
Building HALT Into Your Day
Set three phone alarms labeled HALT. When each alarm rings, scan the four letters and write the first one that feels true in a notes app. Over a week you’ll see patterns—maybe you’re often “Lonely” at 3 p.m. or “Tired” at 8 p.m.—and you can plan ahead: schedule a walk with a friend or move bedtime earlier.
Pair HALT with a grounding phrase: “I can’t solve everything, but I can feed myself, reach out, or rest.” This mantra turns the acronym into a gentle act of self-respect rather than another chore.