HALT Skill

HALT stands for:

• Hungry
• Angry
• Lonely
• Tired

How to Use HALT

1. Pause and Assess – If you’re feeling off or making poor decisions, stop and ask yourself if you’re experiencing hunger, anger, loneliness, or tiredness.
2. Identify the Cause – Determine which (or which combination) of the HALT factors is affecting you.
3. Take Action – Address the issue by:
   • Hungry → Eat nutritious food to stabilize energy and mood.
   • Angry → Identify the source, practice deep breathing, or talk it out.
   • Lonely → Reach out to a friend, family member, or support group.
   • Tired → Get rest, improve sleep hygiene, or take a break.

Taking action can:

• Prevent impulsive decisions and emotional outbursts.
• Encourage self-care and healthy coping mechanisms.
• Help with stress management and emotional balance.

HALT in Practice

Sarah has had a stressful day at work. She comes home feeling irritable and overwhelmed. She notices that she’s craving junk food and thinking about skipping the gym, even though she planned to go.

Using the HALT Skill:

Pause and Assess – Sarah recognizes that she’s feeling off and takes a moment to check in with herself.

Identify the Cause – She goes through the HALT checklist:

Hungry? – Yes, she skipped lunch and only had coffee in the afternoon.
Angry? – Yes, she had an argument with a coworker.
Lonely? – Somewhat, since she hasn’t talked to any friends today.
Tired? – A little, but not severely.

Take Action

• She decides to eat a healthy meal first, rather than grabbing junk food.
• She acknowledges her frustration with work and takes a few deep breaths.
• She texts a friend to chat for a few minutes.
• Since she’s not too tired, she decides to stick to her gym plan.

Outcome:

Instead of emotionally eating and skipping her workout, Sarah feels better after eating and venting to a friend. She follows through with her gym routine and feels a sense of accomplishment, improving her mood.

Connecting HALT to Evidence-Based Practice

When we look at the elements of the HALT skills we can find research which supports each of the elements as a way to support well-being and manage our emotions.

Research suggests that when individuals are physically or emotionally depleted (e.g., tired or hungry), their ability to exert self-control weakens, making them more susceptible to impulsive decisions (Baumeister et al., 1998). Studies on emotion regulation (Gross, 1998) indicate that identifying and addressing emotions like anger and loneliness can prevent maladaptive behaviors like emotional eating, substance use, or aggression. HALT’s focus on checking emotions and taking appropriate action aligns with strategies from Cognitive Behavioral Therapy (CBT), which encourages awareness of triggers and implementing self-care techniques. A 2010 study suggested that stable blood sugar levels (hunger) are associated with better cognitive performance (ex. attention, memory) (Benton, 2010). This supports HALT’s emphasis on addressing hunger before reacting emotionally.

Sleep deprivation and fatigue (tired) is strongly linked to poor decision-making, heightened emotional reactivity, and mental health disorders (Walker, 2017). I think most of us have gotten a poor nights sleep and weren’t our best the next day. HALT’s focus on recognizing tiredness aligns with studies on the importance of rest in emotional stability.

Studies on social isolation and loneliness (Holt-Lunstad et al., 2015) indicate that loneliness increases stress levels, leading to higher risks of depression, anxiety, and even physical health problems. HALT encourages checking in on social needs, which is consistent with research showing that social support is critical for emotional resilience.

Citations

Baumeister, R. F., Bratslavsky, E., Muraven, M., & Tice, D. M. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252-1265. https://doi.org/10.1037/0022-3514.74.5.1252

Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271-299. https://doi.org/10.1037/1089-2680.2.3.271

Benton, D. (2010). The influence of dietary status on the cognitive performance of children. Molecular Nutrition & Food Research, 54(4), 457-470. https://doi.org/10.1002/mnfr.200900158

Walker, M. P. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.

Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237. https://doi.org/10.1177/1745691614568352