The HALT technique

HALT stands for Hungry, Angry, Lonely, Tired. It began in addiction recovery groups as a reminder that these four states make it harder to resist old habits, and it has since spread to parenting, teaching and everyday wellbeing. It is a simple idea, not a clinical treatment.

Try the interactive HALT check-in.

The signals - Hungry. Low energy, irritability, difficulty concentrating, or a headache. In children it can look like whining or refusing tasks. - Angry. Tension, a hot face, a raised voice or clenched hands. Anger often sits on top of other feelings such as worry or embarrassment. - Lonely. Feeling left out, missing someone or not being understood. Children may show it by clinging, acting up or withdrawing. - Tired. Yawning, slowness, clumsiness, emotional meltdowns, or being "wired". The NHS has advice on sleep and on stress.

Other states can be added: bored, overwhelmed, unwell, too hot or cold, in pain. Some people extend the list to HALTS (adding Sad) or HALT-B (adding Bored).

What to do 1. Stop and ask: which of these is it? 2. Hungry: have a snack or drink with some protein or fibre; avoid relying on sweets. 3. Angry: step away, breathe slowly, move your body, and speak when calm. Name the feeling underneath. 4. Lonely: reach out, spend time with someone, or help someone else. See the NHS advice on loneliness. 5. Tired: rest, short nap, or an earlier bedtime. Do not make big decisions when exhausted. 6. Then decide what to do next, or whether the problem is smaller than it felt.

Using it with children - Teach the four words, and ask "Is it a HALT?" before a meltdown, homework battle or argument. - Keep snacks to hand for after school, when many children are hungry and tired. - Notice patterns: always worse before dinner or on Monday morning? - Let children use the check-in on themselves with a picture card. - Use it as a gentle question, not an accusation: "You seem tired. Do you need a break?"

Using it in school Teachers can use HALT to explain disruptive behaviour and plan breaks, snacks and quiet time. It fits with a positive learning environment and helping the child who finds school difficult.

Limits HALT will not solve everything. Persistent low mood, anxiety, anger or loneliness deserve proper help from a doctor or counsellor, and in some cases basic needs such as food or safety may not be met at home. See adverse childhood experiences for support lines.