Everyone deals with life’s little annoyances, from a stressful day at work to a surprise bill. But for someone in addiction recovery, these irritations can feel amplified. When you’re working to maintain sobriety, there’s often a need to avoid certain places, situations and triggers that could pose a risk to your progress. This can make everyday stressors seem more intense, highlighting the unique challenges that come with the journey of addiction recovery.
These types of situations could include;
- Walking past a favourite bar where you used to drink.
- Dealing with a high-pressure deadline or a family argument.
- Being at a party where everyone else is drinking.
- A friend commenting, “Why don’t you just have one drink?”
- Feeling lonely on weekends because you avoid old friends who use substances.
- A sudden business trip that disrupts your regular support meetings.
- Receiving an unexpectedly high bill and worrying about payments.
- Struggling to sleep and feeling irritable the next day.
- Feeling suddenly anxious or depressed without a clear reason.
The last thing anyone wants is to face a potential trigger that could cause a relapse, but the truth is, these challenges will probably always be around. That’s why 12-step programmes coined the acronym HALT.
What is HALT?
HALT stands for Hungry, Angry, Lonely, Tired. It originated in 12-step recovery programmes as a quick self-check tool. By assessing whether they’re experiencing any of these feelings, people can address basic needs that might otherwise lead to stress or poor decisions. HALT is particularly useful in addiction recovery, helping to prevent relapse by reminding people to take care of their fundamental well-being.
Don’t get too… Hungry
Not eating well can cloud your judgement and lead to poor decisions, potentially making it tempting to use substances. Keeping on top of your nutrition helps stabilise your mood and keep your decisions sound.
Example scenario
Imagine you’ve skipped breakfast and lunch is running late. Your hunger grows, and with it, your frustration and irritability make it tempting to reach for a quick fix like alcohol. By identifying this trigger, you can prioritise eating regular, nutritious meals, which can help stabilise your mood and improve decision-making.
Don’t get too… Angry
Anger and frustration are common triggers for substance use, as you might seek to manage these intense feelings through drugs or alcohol. Finding constructive outlets for these emotions, such as exercise, therapy, or simply talking things through, can be very effective.
Example scenario
Suppose you had a heated argument at work. The anger and frustration linger, and you start thinking about using substances to calm down. Instead, if you recognise anger as a trigger, you can choose to go for a run, practise some deep breathing or talk to a friend or therapist to process those feelings in a healthier way.
Don’t get too…Lonely
Isolation can deepen feelings of sadness and lead to depression, which might make substance use seem appealing as a quick fix. Staying connected with supportive friends or joining groups can counteract loneliness.
Example scenario
Consider a weekend with no plans, and you start feeling isolated. The loneliness makes the idea of using it more appealing. Recognising this state can prompt you to reach out to a friend, attend a support group meeting or engage in community activities, helping you feel connected and supported.
Don’t get too…Tired
Lack of sleep affects your ability to handle stress and can impair your judgement, possibly weakening your resolve to stay sober. Prioritising good sleep and relaxation techniques can help maintain your energy and focus.
Example scenario
After a few nights of poor sleep, you’re exhausted. Fatigue weakens your resolve and makes it harder to resist cravings. By acknowledging that you’re tired, you can focus on getting to bed earlier, creating a relaxing bedtime routine, or even taking a short nap to refresh yourself.
What if HALT can’t help me in my situation?
HALT is a fantastic reminder for those in recovery to check if basic needs are unmet when they’re feeling off. However, there are some situations where HALT’s simple checks may not be sufficient, including:
- Serious illness or chronic conditions
- Significant losses, such as the death of a family member
- Mental health crises
- Major life transitions
- Severe stress or burnout
- Existential or spiritual crises
When HALT isn’t quite cutting it in these situations, here are some pointers to help you navigate those tougher moments:
- It will pass: Remind yourself that difficult times are temporary. This feeling or situation is just a moment in time, and it will pass. Holding onto this perspective can make the challenge feel more manageable.
- Revisit your rehab skills: Think back to the techniques you learned in rehab, like mindfulness or yoga. These stress-reduction skills are tools you can use anytime to help ground yourself and manage overwhelming feelings.
- Reach out for support: Connect with someone who understands what you’re going through, whether it’s a family member, a friend, a spouse or your sponsor. Just talking about what you’re experiencing can be incredibly relieving and provide you with the support you need to get through tough times.
- Challenge your thinking: It’s easy to fall into negative thought patterns like believing that drugs or alcohol could solve your problems or feeling like you’re the only one struggling. Challenge these thoughts by reminding yourself of the facts and your progress. You’re definitely not alone in this journey.
- Work with your therapist: If you’re finding your usual stress reduction techniques aren’t working as well as they used to, it might be time to reassess your strategies with your therapist. They can help you tweak your relapse prevention plan or introduce new methods to suit your current needs better.
The road to addiction recovery is a difficult one, with many variables to consider. Sometimes, it can feel overwhelming knowing that these variables need constant attention and care to make sure that it doesn’t turn into a relapse. But by knowing that these feelings and challenges are part of the journey, you can better prepare yourself to handle them.
Always remember that if the situation proves too difficult to handle, it’s perfectly fine, and in fact, you should be encouraged to reach out for help.
If you’ve not considered rehab yet
If you’re struggling with addiction, consider the transformative step of inpatient rehab. Dedicated to your recovery from drugs and alcoholism, these centres offer tailored addiction help and long-term recovery plans. Embrace a supportive environment where professional guidance can lead you to a healthier, sober life. Don’t wait—reach out today and start your journey to recovery.