Making the H.A.L.T method work for you

It’s an easy-to-remember acronym that could just buy you the five minutes of reflection you need to understand your thoughts and feelings in the moment - and stop yourself acting on that urge to reach for a drink.

Next time you feel a craving building, think about the following questions:

Are you feeling hungry right now? As the famous Snickers ad reminds us, you’re not yourself when you’re hungry. Make sure you’re properly fed and that you’ve been getting a good balanced diet to help give you the fuel you need to make good decisions. Afterall, sugar crashes are no-one’s friend.

Are you feeling angry? Or maybe things have been stressing you out lately? Or perhaps you’re just feeling out of sorts. There are so many common emotions that can make us want to reach for a drink. But leaning into these feelings can often be a barrier to overcoming them. If you recognised anger in yourself whilst using this technique, take a second to consider why you feel the way you do and what activities (other than drinking) you can try to help ease your emotions. A quick phone call with a loved one only takes minutes but can do wonders. Equally, a brisk walk round the block might also help ease up difficult emotions you’re experiencing, or at the very least, give you a minute to get some distance for the situation and identify what feelings are going on for you right now. Once you understand your emotions, you’re one step closer to knowing how to take steps to improve your mood.

Are you feeling lonely? This might sound like an odd question to ask yourself, but it’s important to remember that you don’t have always have to be physically alone to feel lonely. It’s an emotional response that can strike when you’re feeling disconnected from people, or when you feel others simply don’t understand what you’re going through. If you find yourself experiencing this feeling in certain social situations, try and think of other activities you enjoy that you could try instead. Remember that it’s a temporary feeling and that, whether or not you’ve found your ‘tribe’ yet as they say, there are always people out there that get you and love you. And if you’re feeling a bit isolated in general lately, could you boost your confidence by joining a new social or sports club in your local area? There are lots of free and low-cost club options advertised via local council websites and public noticeboards, as well as a whole host of friendship opportunities on online sites such as Meetup, where you can choose activities to attend based on likes, interests and locations. Why not get yourself out there and see what you find?

Are you worn out? Or maybe even a bit burned out at the moment? It’s an undeniable fact that you can’t think straight when you’re not well-rested. So, try to pay attention to your energy levels and do things that support a good balance between work, rest, and play.

So, there you have the H.A.L.T method. Give it a whirl next time you find yourself mid-craving and see if it works for you. Want more tips on this topic? Catch up on other blog content on coping with cravings.