There are many effective acronyms that people use in recovery. These include F.E.A.R. (False Evidence Appearing Real), S.L.I.P. (Sobriety Lost Its Priority), and F.I.N.E. (Feeling Insecure, Numb, and Empty). One of the best acronyms to handle triggers in recovery is H.A.L.T. (Hungry, Angry, Lonely, Tired). It is a great way to stay on the positive path toward success and avoid the pitfalls of a relapse.
What Exactly Is H.A.L.T.?
As previously mentioned, H.A.L.T. stands for hungry, angry, lonely, and tired. It is essentially a checklist that one can go through in their mind when they are feeling “triggered” or out of control in any situation. While this checklist can be helpful to anyone, it is especially helpful for individuals in recovery.
This acronym has a lot to do with the principle often touted in 12-Step recovery, which is to stop and pause when feeling agitated. If one remembers to halt (stop) at the first signs of stress then they can remember to go through the checklist, starting with hungry.
Using H.A.L.T. To Handle Triggers in Recovery: Hungry
Sometimes feeling triggered in recovery has to do with one’s physical condition. This includes if someone is in reasonable physical shape (wellness), someone has enough rest, and if someone has the nourishment they need.
It is also true that many people struggle with the cravings they have in recovery (specifically alcohol recovery) because the cravings are related to the amount of sugar that exists in alcohol. The body has become accustomed to that sugar intake, so when it doesn’t receive it, it can feel triggering. This is why having something sweet nearby is always a good idea. Simply having a piece of chocolate when feeling triggered has helped many people overcome a craving and a potential relapse.
Many people also know the term “hangry,” which is a combination of “hungry” and “angry.” So, it only makes logical sense that one should avoid feeling angry by making sure that they have enough to eat. This is especially true because anger can lead to a relapse.
Using H.A.L.T. To Handle Triggers in Recovery: Angry
There is a saying in 12-Step recovery that goes, “Resentment is the number one offender.” This is the belief that resentment (anger) can be even more dangerous than the presence of alcohol because it is what will lead someone to consume that alcohol.
Many people have justified their drinking and using because they were angry at the state of the world and the state of their own affairs. Of course, drinking was not the solution and ultimately made things worse.
This same anger is what can lead someone to pick up a drink or a drug as well. Of course, to handle triggers in recovery by drinking or using is the exact opposite of one’s recovery goals. One of the best ways to stay angry in recovery is to drink or use as a result of that anger. It is a vicious cycle. The same is true with feeling lonely.
Using H.A.L.T. To Handle Triggers in Recovery: Lonely
Many people in active addiction isolate themselves away from family and friends. This is often because they did not want anyone to interfere with their drinking or using. However, it is also often due to the fact that people in active addiction are very lonely and their state of affairs does not allow them to remedy that situation.
This loneliness can also happen to individuals in recovery. However, handling triggers by isolating oneself is very dangerous. This is because it takes away those friends and family that can best ensure that a relapse doesn’t happen. It takes away one’s “sober network,” which is crucial for long-term recovery.
Loneliness can also lead to many other issues. It can lead to feelings of anxiety and depression, which means that one can eventually start to struggle with co-occurring disorders, thus making their situation that much more unbearable.
Using H.A.L.T. To Handle Triggers in Recovery: Tired
It is now widely understood that not getting enough sleep can lead to many mental, physical, and emotional problems. It can also make recovery much harder than it needs to be. This is why getting enough sleep is crucial for long-term recovery.
When one does not get the sleep they need, they are much more likely to make rash decisions and engage in risky behaviors. Not getting enough sleep can also lower one’s defense against that first drink or drug.
A Focus on Long-Term Success at Lantana Recovery
Here at Lantana Recovery, we believe in long-term success over short-term “fixes.” That is why we always have an eye on what happens after treatment.
To halt is to help. Halting is an essential part of recovery because sometimes stopping is the best way to move forward.
Hungry, Angry, Lonely, Tired (H.A.L.T)” can be an effective acronym for people to use when they are feeling “triggered.” It can also be a highly effective tool for reducing cravings and preventing relapses. H.A.L.T. is also a tool that works well alongside other modalities of recovery. It is versatile and requires no extra financial commitments. If you feel like you or a loved one are struggling with issues of addiction, mental illness, or co-occurring disorders, we can help get you on the positive path toward long-term recovery right away. You don’t have to go through this alone. For more information regarding effective treatment techniques, please reach out to Lantana Recovery today at (866) 997-2870.
