HALT – The Warning Signs
The "H" in HALT stands for this feeling, which can make you vulnerable to cravings and poor choices.
What is "Hungry"?
These situations, people, or feelings can make someone want to use substances again.
What are "triggers"?
Practicing this involves staying in the present moment and not letting your thoughts take you back to old habits.
What is "mindfulness"?
This daily habit can help stabilize your mood, improve your physical health, and boost your energy levels in recovery.
What is "exercise"?
This step in relapse prevention involves realizing when you might be slipping back into old habits, so you can get back on track.
What is "recognizing the warning signs"?
The "A" in HALT refers to a feeling that can lead to frustration, irritability, or impulsive decisions.
What is "Angry"?
This coping skill involves deep breathing and paying attention to the present moment to manage stress.
What is "mindfulness"?
This mindfulness technique can help you become aware of negative thoughts or cravings, so you can refocus your attention.
What is "observing your thoughts"?
This is important to do regularly in recovery, as it can help manage stress and maintain mental clarity.
What is "getting enough sleep"?
This is the action plan you create to stay strong against triggers and cravings, ensuring you can stay sober.
What is a "relapse prevention plan"?
"L" in HALT is when you lack this important factor for mental and physical well-being.
What is "Lonely"?
A good coping skill when you're tempted to use is to call or spend time with these people who support your recovery.
What are "sober friends" or "support network"?
This simple mindfulness practice can help lower anxiety and bring awareness to your body, often done by focusing on each breath.
What is "body scan meditation"?
To avoid triggers, it’s crucial to make healthy decisions about the people you spend time with, ensuring they support your recovery. These people are called your __________.
What is "support system"?
When trying to prevent relapse, it's important to avoid this type of situation, where you might be tempted to use substances again.
What is "high-risk situations"?
The "T" in HALT reminds you to avoid cravings when you're feeling this way.
What is "Tired"?
If you’re feeling triggered by stress, practicing this technique can calm your body and mind by focusing on your breath.
What is "deep breathing"?
The idea behind mindfulness is to notice your cravings and thoughts without reacting to them. This is known as practicing ________.
What is "acceptance"?
This daily habit involves eating a balanced diet to help with energy levels, moods, and overall physical well-being.
What is "healthy eating"?
This is an important part of a relapse prevention plan, where you have a list of things to do when cravings hit, such as calling a sponsor or going for a walk, to distract yourself from the urge to use substances.
What are "coping strategies" or "distraction techniques"?
When practicing HALT, this is the action you can take to manage a strong emotional reaction (such as anger or loneliness) before it leads to relapse. It involves taking a moment to check in with yourself and your feelings, and then deciding on a healthy response.
What is "self-reflection" or "pause and assess your feelings"?
This coping strategy involves mentally imagining the consequences of using substances, from the moment of relapse all the way through the aftermath, in order to reinforce the negative outcomes and help prevent impulsive decisions.
What is "playing the whole tape through"?
This mindfulness technique helps bring your focus back to the present moment by using your senses. It involves naming five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
What is the "5-4-3-2-1 grounding technique"?
This habit involves regularly checking in with yourself about your emotional and mental state, helping you stay aware of stress or negative emotions before they lead to cravings or relapse. It’s often done through journaling, therapy, or meditation.
What is "self-reflection" or "emotional check-ins"?
This long-term strategy in relapse prevention involves consistently attending meetings, therapy, or support groups to strengthen your recovery and prevent isolation.
What is "ongoing participation in support groups" or "regular therapy sessions"?