Triggers of Relapse – HALT

Life in Recovery can be a tricky business. Breaking free from addictive behaviour is not easy. The first year in recovery can be especially challenging. However, mindfulness and self-care can be very handy to prevent that lapse or relapse. The simple acronym HALT is one such tool which can be used to stay mindful and aware.

So what does HALT mean?

H – Hunger
A – Anger
L – Loneliness
T – Tiredness

HUNGER:

First and foremost, hunger refers to the basic physical hunger for food. Feeling hungry makes people irritable and can lead to anger. Often, it’s hard for people in recovery to recognise that they are hungry as during active addiction, most of them would have had very irregular eating patterns. It is important to correct this and have a regular pattern for eating every meal.

Whenever a person in recovery starts getting irritable, cranky and starts craving for the substance, it’s important that they ask themselves the question, “Am I hungry? Have I skipped any meal?” If the answer is yes, then it is important to immediately change that and eat something.

However, HUNGER need not necessarily refer to physical hunger. Hunger can also be emotional. It could be hunger for love, affection, acceptance, understanding, companionship, etc. In such cases, it is important to recognise it and reach out to either family or friends or sponsor or whichever support system is available. These emotions can be a very powerful trigger that lead to relapse.

ANGER:

Anger is a normal, commonly experienced emotion. However, for most people in recovery, anger can lead to a very strong  urge to consume the substance and cause them to relapse. To deal with this particular trigger, it is important to have a healthy way of expressing and dealing with anger. Anger is often a cover for fear and hurt; emotions which are really difficult to face.

ANGER is usually loud and can be quite destructive if not expressed in an appropriate way. To begin with, it is important to understand the cause of the anger. It might be a person, a situation or an ongoing event. Once the cause has been assessed, ask the question, “How can I resolve this”? Sometimes, the answer is as simple as talking it out with someone. However, most often, that doesn’t work. In those cases, a creative way has to be found to deal with it like punching a pillow, going to the gym, listening to music, meditation, yoga, dancing, drawing, painting, etc. Every individual is different and hence it is important to find an anger management strategy that works.

LONELINESS:

Loneliness is a complicated emotion. It can happen when we are alone or when we are surrounded by people. People tend to isolate themselves when they feel judged or misunderstood. The lack of meaningful friendships and relationships where one feels accepted and understood, can result in a profound sense of loneliness.

Addiction is a disease that can make people feel marginalized, misunderstood and isolated. It is important to stay in touch with people who understand and encourage you in your recovery. They might come in the form of friends, family, spouse, sponsor or even colleagues. It is not possible for people to be available at our convenience at all times. In such cases, it is important that we try and alleviate the feelings of loneliness by surrounding ourselves with people simply by going out in the public to a coffee shop or a bookstore.

Loneliness is a difficult emotion but, it is important to choose to connect with people rather than returning to the substance. Over time, it does get easier to deal with loneliness, as we find newer ways to adjust to a sober life.

TIREDNESS:

One of the most obvious, but also the most overlooked trigger for relapse is tiredness. In today’s fast paced world, the one thing we all compromise on, is sleep. It is important to be well rested as tiredness can lead to poor decision making which in turn can lead to a relapse. Exhaustion is a feeling that is very easy to ignore and often leads to a burnout. Which is why it is more pertinent now than ever before, to listen to our bodies and minds and take time out for some much needed R&R.

It is important to stay mindful of our physical and mental state of being in order to halt these triggers. Becoming aware is the first step towards a positive life change and HALT can serve as a reminder to do just that by asking one simple question every day, “Am I hungry, angry, lonely or tired”? Honestly assessing the answer to this question can help people stay in recovery and lead a sober life, one day at a time.

If you or a loved one is suffering from alcohol or drug addiction or struggling with staying in recovery, call ZORBACARE* at +91-8669567929 to get help today! We have multiple forms of treatment available to those suffering from substance addiction. Call today to get started on your journey of Sobriety!

*ZORBACARE is a premium Drug & Alcohol Deaddiction and Rehabilitation Centre located in Pune and Mumbai. Zorbacare specializes in treatment for men and women suffering from the ill-effects of drug abuse or alcohol abuse.

Contributed for Zorba by Ketaki Redij, Psychological Counselor & Family Therapist.