The 3 Stages
Triggers
Coping Skills
H.A.L.T.
Warning Signs
100
This first step happens when you stop sharing feelings and start isolating.
What is Emotional Relapse?
100
This type of trigger comes from within, such as anxiety, anger, or boredom.
What is an Internal Trigger?
100
This mental strategy involves picturing the negative consequences of using from start to finish.
What is Rolling the Tape Forward?
100
The 'H' in H.A.L.T. reminds individuals that skipping meals can mimic the physical anxiety of a craving.
What is Hungry?
100
This defense mechanism involves insisting a problem does not exist despite clear evidence.
What is Denial?
200
This second step is an internal battle where you actively think about using.
What is Mental Relapse?
200
Seeing an old using buddy or walking past a former frequent bar is this type of trigger.
What is an External Trigger?
200
This term means waiting out a craving for 15–20 minutes, knowing it will peak and fade like a wave.
What is Urge Surfing?
200
The 'A' in H.A.L.T. represents this powerful emotion that often hides fear or sadness.
What is Angry?
200
This behavior involves replacing a primary addiction with a new compulsive habit, like gambling or overworking.
What is Cross-Addiction or Substituting?
300
This final step happens when you physically take the substance.
What is Physical Relapse?
300
This brain chemical spikes when exposed to a trigger, driving the intense desire to use.
What is Dopamine?
300
This technique uses things you see, you feel, you hear, you smell, and you taste.
What is the 5-4-3-2-1 Grounding Technique?
300
The 'L' in H.A.L.T. highlights the danger of cutting oneself off from supportive friends or family.
What is Lonely?
300
This cognitive distortion happens when you think, "I can have just one drink/hit and control it."
What is Bargaining (or Controlling Illusion)?
400
This mental behavior means remembering only the fun times of using and forgetting the bad.
What is Euphoric Recall?
400
This strategy involves physically leaving a high-risk situation the moment a trigger appears.
What is an Exit Plan (or Evacuation)?
400
This practice shifts your focus from what your recovery lacks to what you are thankful for.
What is a Gratitude List?
400
The 'T' in H.A.L.T. emphasizes how a lack of sleep impairs judgment and increases impulsivity.
What is Tired?
400
This emotional red flag involves keeping secrets or lying about minor, unrelated things.
What is Dishonesty?
500
This is a written list of emergency steps and emergency contacts you create ahead of time to stop a slide.
What is a Relapse Prevention Plan?
500
This type of psychological trigger involves an anniversary, holiday, or specific date tied to past use.
What is a Temporal (or Calendar/Anniversary) Trigger?
500
This communication strategy involves speaking up honestly and directly before resentment triggers a relapse.
What is Assertive Communication?
500
To counter the 'L' in H.A.L.T., a person in recovery should build and utilize this network.
What is a Support System (or Recovery Network)?
500
This term describes the shift back into old, toxic thinking patterns before any substance is actually consumed.
What is Dry Drunk (or Stinking Thinking)?