The H.A.L.T. Hack

Everyone gets dysregulated. The key thing is to recognize and learn to better manage your emotional states. If you’d like a quick way to manage your stress by identifying your feelings and responding to them effectively, then try The H.A.L.T. Hack. 

H.A.L.T. is an acronym that stands for:

• Hungry
• Angry
• Lonely
• Tired

Hungry: If you’re finding that you’re grumpy, stressed out or upset, then check your body for biofeedback. It could be that you’re feeling hungry. If so, try and nourish your body with foods that are healthy. 

What to do when you’re hungry: Stabilize your blood sugar and mood by eating some fruits or vegetables and drinking some water. Grab a sandwich or a salad, and eat it mindfully. Also, pay attention to your emotional needs, since there might be an emotional hunger that you can choose to nourish in healthy ways.

Angry: While anger is a healthy emotion, sometimes the way we express it can have negative repercussions. This is why it’s important to go under the surface to figure out what could be driving the emotions of anger that you notice simmering on the surface. 

What to do when you’re angry: If you’re having a problem with someone, calmly communicate your feelings to them and see if you can come to a resolution. If talking to someone isn’t possible, then try journaling about your feelings to help bring clarity to your mind and calm to your nervous system. If that doesn’t work, get out the aggression in a helpful way. Take boxing lessons, join a spin class, or do another physical activity. 

Lonely: Feelings of loneliness can emerge whether you’re alone or surrounded by others. The key here is to build connections that feel healthy and real. Surround yourself with people who are able to attune to you and truly care about you.

What to do when you’re lonely: Reach out to a friend and share what you’re going through. Sometimes all it takes to feel better is to say, I’m feeling lonely and I need a hug. Cultivate friendships with people who are emotionally safe and allow yourself to offer them that safety and connection when they need it too.

Tired: We live in a part of the world where busyness is the norm. Unfortunately, that has led to poor sleep, exhaustion, chronic stress, and burnout. Even when people try to wind down for the night, they can’t stop their minds from racing or get their nervous systems to relax. Many people know this is not good for their health but they find it’s a struggle to get this part of their lives under control.

What to do when you’re tired: Go for a walk in nature, engage in breathing exercises, or create a helpful bedtime routine. 

Tune into your body to better understand its needs. It only takes a minute to assess what’s happening inside of you. The important thing is to know that you can do something practical to help yourself. The H.A.L.T. Hack will allow you to be present, reflect on what’s happening inside of your body, and take care of your basic needs in real time.

Here is a H.A.L.T. hack PDF that you can download, or print out and place somewhere handy, so you can be reminded of these tips whenever you need them.