Stop Hiccups in Recovery With H.A.L.T. Techniques

When you’re trying to manage your health successfully, knowing “life hacks” such as how to set meaningful goals or using habit stacking to improve your recovery routine really makes a difference. While the concept of H.A.L.T might have been introduced to you during treatment, it’s always helpful to have a refresher on this technique so you can use it whenever necessary.

What Is H.A.L.T?

H.A.L.T. is a reminder that four common conditions—hunger, anger, loneliness, and tiredness—often trigger the urge to use substances or cause symptoms of mental and emotional health conditions to worsen. It’s a framework designed to encourage you to check in with yourself during times of emotional or physical vulnerability. Rather than reacting impulsively or turning to substance use to cope, H.A.L.T. provides a moment to pause, reflect, and choose healthier actions.

The core idea is that these four emotional and physical states leave you feeling overwhelmed, unbalanced, or emotionally distressed, which increases the risk of relapse. Understanding this connection allows you to take preventive steps before these feelings escalate.

Why the H.A.L.T. Method is Beneficial

This technique offers several key benefits for maintaining better health:

Increases self-awareness: You learn to recognize key emotional and physical states, helping to prevent impulsive decisions driven by cravings.
Controls impulsive decisions. Then, by pausing and checking in with yourself, you’ll make more intentional, mindful choices.
Promotes healthy coping skills. The H.A.L.T. approach encourages positive actions, such as eating nutritious food, practicing mindfulness, and connecting with others, rather than turning to substances or maladaptive behaviors.
Helps manage relapse triggers. Identifying hunger, anger, loneliness, or fatigue early allows you to address these feelings proactively, reducing the risk of relapse.

How to Use the H.A.L.T.

Whether you’re managing alcohol use disorder (AUD), substance use disorder (SUD), or the symptoms of a dual diagnosis featuring a mental or emotional health disorder, H.A.L.T. is a reliable coping mechanism. Here’s how it works.

Hungry

We’ve all seen the funny candy bar commercial that states, “You’re not yourself when you’re hungry.” There are many reasons for this!

When you feel hunger pangs, your body is telling you it needs nourishment.
This physical sensation is tied to emotional regulation—low blood sugar causes irritability, poor decision-making, and difficulty concentrating.

In the context of recovery, people who skip meals or don’t prioritize nutrition may be more susceptible to cravings, especially for sugary or comfort foods. These cravings mimic the need for substances and disrupt cognitive ability.

What to do: Make sure you’re eating regular, balanced meals. Keep healthy, convenient snacks on hand to prevent feelings of extreme hunger and make it easier to avoid emotional eating or substance use. Additionally, staying fully hydrated also makes a difference—most adults need at least 11 cups of water daily.

Angry

This powerful emotion can quickly overwhelm your ability to think clearly and rationally. In recovery, unresolved anger leads to feelings of frustration or resentment, which might drive someone to seek relief from substances. Whether it’s anger toward yourself, others, or life circumstances, if not properly addressed, anger can interfere with emotional regulation and recovery goals.

What to do: If you feel anger rising, take a moment to breathe deeply and pause. Use techniques such as mindfulness or journaling to release emotions in a healthy, productive way. Talking to a trusted friend or sponsor, or engaging in physical activity like exercise, also helps dissipate the emotional charge before it escalates.

Lonely

Loneliness is a particularly challenging emotion for those in recovery. After cutting ties with old habits, social circles, or environments associated with substance use or toxicity, it’s only natural at first to struggle with isolation. You might often believe you’re not fully supported in life, or that you have no one to turn to for social engagement and sharing interests.

What to do: Combat loneliness by reaching out to your recovery network, whether it’s a support group, friends, or family members. Participating in group therapy, attending 12-step meetings, or even getting involved in local community and volunteer activities provide connection and support. Finding new, sober friendships and maintaining regular contact with others in recovery is essential for emotional stability.

Tired

Fatigue is a common struggle for many of us, especially if we have numerous work, family, and other obligations. But for people managing AUD, SUD, and mental health issues, feeling tired can be immobilizing. If you’re in the early stages of recovery while your body is detoxifying and adjusting to a new routine, having a healthy level of energy is challenging. When you’re trying to find the right balance of mental and emotional health, a lack of quality sleep can be a challenging symptom to deal with. The frustration of being constantly tired also causes irritability, which feeds into other H.A.L.T. triggers like anger.

What to do: Harvard Health recommends making proper sleep hygiene a priority. This includes managing stress through relaxation techniques such as deep breathing or meditation, establishing a set bedtime routine, and limiting caffeine intake by 2 p.m. You might also need to consult a specialist if certain life circumstances or medication create sleep disturbances.

You, Only Better, at Fair Oaks

Fair Oaks Recovery Center in Sacramento, California is a licensed Chemical Dependency Recovery Hospital, issued by the California Department of Public Health to addiction rehabilitation and dual diagnosis treatment facilities. Our comprehensive treatment programs provide you with evidence-based and holistic techniques like H.A.L.T. to help develop a deeper understanding of yourself and design a more healthful life. Learn more about our philosophy of care by talking with a member of our admissions team today.

For more information about programs offered at Fair Oaks Recovery Center, including our intensive outpatient program in Sacramento, please call us today at (888) 576-0222.

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