HALT is a quick way to pause and ask what you need when you feel overwhelmed, irritable, unsettled, or worn out.
The letters stand for Hungry, Angry, Lonely, and Tired. You can also use A to check for anxiety.
You do not have to identify the feeling perfectly before responding. Food, rest, connection, or less sensory input may help even when you are unsure what you need.
How to Use HALT
Pause briefly and ask:
- Have I eaten enough?
- Am I angry, anxious, or under pressure?
- Do I need connection?
- Am I tired or overloaded?
More than one answer may fit. Choose one manageable response, then notice whether it helps. Your lived experience can guide which cues and responses are useful for you.
H: Hungry
Hunger does not always arrive as a clear stomach sensation. You might notice that you have gone a long time without eating, have less energy, or find it harder to concentrate. Those clues are worth considering, even if you do not feel obviously hungry.
Ask yourself:
- When did I last eat?
- Was it enough to keep me going?
- Is food available and easy to prepare?
- Would a meal or snack help?
You do not need to prove that hunger is “real” before eating. Wanting comfort and needing food can happen at the same time. HALT should not become a rule for delaying food or deciding whether you deserve it.
When body signals are hard to notice, planned meals, reminders, and easy-to-reach food can help. Learn more about ADHD and Interoception in Women: Understanding Your Body’s Internal Signals.
A: Angry or Anxious
Anger and anxiety can involve tension, urgency, racing thoughts, or the feeling that something needs to happen immediately.
Ask yourself:
- What happened just before I started feeling this way?
- Is a demand too much right now?
- Has someone crossed a boundary?
- Do I need space, information, reassurance about a practical plan, or support?
You might step away, move, write down what is bothering you, lower the noise, or ask to continue a conversation later.
Settling enough to choose your response does not make an unfair situation acceptable. A boundary or a change in the situation may still be needed.
L: Lonely
Loneliness can mean missing company, understanding, affection, or a sense of belonging. You can feel lonely around other people if you cannot be yourself with them.
Ask yourself:
- Who could I contact without having to explain everything?
- Would I prefer a message, a short call, or shared time?
- Do I want company with less pressure to talk?
A brief text or sitting with someone you trust may be enough to start. A pet, music, or time outdoors may also offer comfort, even when human connection is not available.
T: Tired
You may be sleepy, physically tired, mentally overloaded, or emotionally drained.
Ask yourself:
- Do I need sleep or a break?
- Have I had too much noise, conversation, or decision-making?
- What can I postpone, simplify, or ask someone to help with?
Match the response to the need. Sleepiness may call for sleep. Sensory overload may call for less input. Too many demands may call for changing the plan.
If None of the Letters Fits
HALT covers only a few possibilities. You might be thirsty, in pain, too hot, too cold, understimulated, overstimulated, or needing the bathroom. Something in your environment may need to change.
If focusing inward feels uncomfortable, use concrete information: when you last ate, how much you slept, how long you have been working, and how demanding the setting is.
A Check-In to Keep Handy
What do I notice? What might I need? What is one thing I can do now? Afterward, did anything change?
About HALT
HALT is used in substance-use recovery as a reminder to notice hunger, anger, loneliness, and tiredness. It is a practical prompt, not a diagnostic test or a complete treatment. VA: Reducing Relapse Risk