the HALT method - a tool for emotional regulation
Here’s a quick tool you can use when you’re feeling emotionally out of control and you’re not sure why. It’s useful if your anxiety is ramped up, you’re stuck in a bad mood, you’re crying more than normal, or you just can’t seem to calm down.
When you notice this happening, pause, and ask yourself these four questions:
Am I hungry?
Am I angry?
Am I lonely?
Am I tired?
Use the word “HALT” to remember that. If you answer yes to any or multiple of those things, do something to take care of it as soon as you can.
This acronym has helped me many a time. Hanger is real! I like this tool because it helps illuminate things that are likely to be somewhat in our control, that we can quickly address. Taking care of our basic needs is essential to our mental health.
I shared this recently on TikTok and someone commented to add an extra question - “is my period coming?” - which I absolutely think should be added. The impact of PMS / the luteal phase can absolutely account for feeling out of control of your emotions. You might need different things during that period of your cycle in terms of food, rest, activity, etc. So if this applies to you, we’re going to update it to the PHALT method, and the first question you ask yourself is “is this all my period’s fault?” and adjust accordingly.
If the HALT method isn’t enough and you want extra support around your moods, feelings and understanding yourself, therapy can help.
Schedule your free consultation with me to get started.