HALT Acronym: What Does It Mean?

What Does the HALT Acronym Mean?

In the U.S., HALT stands for: Hungry, Angry, Lonely, and Tired. This acronym from the organization known as Alcoholics Anonymous serves as a reminder to routinely check for these emotions or physical states during recovery to manage triggers for substance use relapse.

When read as a word and not an acronym, “HALT” is an order to stop and take inventory of your feelings and emotions to avoid succumbing to a trigger. HALT can be used to prevent any type of substance abuse, not just alcohol abuse.

In other parts of the world, the HALT acronym has been adapted. For instance, in Australia, the acronym HALTS serves the same basic purpose but with the addition of the letter “S” that stands for four additional relapse triggers: Sick, Stressed, Sensitive, and Sensory.[1]

Why HALT?

The HALT acronym is used to remind those in recovery to perform regular self-checks in order to ward off uncomfortable feelings that could trigger a relapse. This acronym can be divided into two categories: emotions (anger and loneliness) and physical feelings (tired and hungry).[2] The idea behind the HALT technique is to recognize these emotional and physical triggers so you can address them properly while resisting the temptation to use substances for relief.

Hunger

Hunger is a reflection of our body’s basic need for nutrition. It serves as a call to action, urging the person to eat something to relieve the uncomfortable feeling. Physical hunger is essential to survival.

Many times, a substance use disorder can mask symptoms of hunger, causing poor eating habits or nutritional deficits. After recovery, an individual may not be used to experiencing feelings of hunger. As a result, they may not know how to respond appropriately, or they could misinterpret hunger as cravings for another substance, such as illicit drugs or alcohol.

The “H” in the acronym HALT reminds us to take care of our physical needs by eating something healthy. Many individuals in recovery eat small meals or healthy snacks throughout the day to keep hunger at bay. Other techniques to address hunger may include:

• Setting alarms for meal times or snack times
• Keeping nutrient-dense food at home
• Meal prepping for ready-to-eat snacks and meals
• Taking a daily multivitamin to address any nutritional deficiencies

Angry

Anger is a normal human emotion, but many struggle to manage it, especially when faced with new stressors. Anger could be a common emotion experienced during recovery. You might be angry at the world, other people, or yourself. In some cases, anger is present with no apparent source or target.

Individuals in recovery may be used to self-medicating when they feel angry. During recovery, it can be tempting to fall back on this unhealthy coping strategy, especially if you don’t have healthier coping mechanisms to use in its place.

Some things you can do to respond to anger in a more helpful way that supports your sobriety could include:

• Learn stress management and relaxation techniques, including deep breathing exercises.
• Try meditation.
• Adopt mindfulness practices, including grounding techniques.
• Practice a spiritual ritual like praying or reciting scripture.

If anger is left unaddressed, it could result in deficits in decision-making, possibly increasing the chances of a relapse. [3]

Lonely

Loneliness is common among people with substance use disorders, including those in recovery. [4] Often, those who ae devoted to their sobriety must give up many aspects of their social lives, including friends and family members who drink or use drugs. This alienating, yet necessary part of recovery might be particularly challenging. In many cases, people in the early stages of recovery must build a new support system from the ground up.

Feelings of loneliness could be a powerful trigger for those who thrive in social settings and might lead to poor decisions during the early stages of recovery. We all crave a sense of belonging, and some in recovery may be robbed of this familial feeling when working towards their new, sober life.

Effective strategies to address feelings of isolation or loneliness during recovery may include:

• Focus on relationships with friends and family members who support your sobriety.
• Join a support group such as AA and attend regular meetings.
• Get a sponsor whom you can talk to when temptation or cravings strike.
• Volunteer your time to a community organization.
• Take up a new hobby and connect with others who share this interest.
• Consider getting a pet.
• Attend regular therapy sessions with a mental health professional.

Tired

Feelings of fatigue or sleep deprivation can also be triggers for relapse, so it’s essential to check in on your energy levels throughout the day while in recovery. According to the National Sleep Foundation, adults need between seven and eight hours of sleep each night. [5] Those who struggle with substance use disorders may have unpredictable sleep schedules, or they might experience sleep disturbances as side effects of the substances they use. Here are some strategies that could help you feel more energized and on track to meet your recovery goals:

• Go to bed and get up at roughly the same time each day, even on weekends.
• Avoid caffeine in the late afternoon and evenings.
• Try a relaxation technique or meditation prior to bedtime.
• Keep your room dark and cool for restful sleep.
• Avoid screens right before bed.
• Don’t exercise at night; wait until the next morning.

Addiction Treatment and Relapse Prevention

If you or a loved one is experiencing symptoms of a substance use disorder or has recently experienced a relapse, know that you’re not alone. Recovery is rarely a straight line towards long-term sobriety, and help is available for those struggling with triggers for substance abuse in their daily lives. Compassionate and experienced substance use and rehabilitation counselors can work with you to develop an individualized treatment plan that considers your unique needs and circumstances. This includes robust aftercare support to help you stay on track towards your goals.