The H.A.L.T Check-In Workbook(FULL)

H.A.L.T. is a simple, powerful self-check tool. When you are feeling upset, reactive, overwhelmed, or like nothing is going right, it is easy to get pulled into whatever is happening around you. H.A.L.T. asks you to slow down first and check four basic things: Am I Hungry? Am I Angry? Am I Lonely? Am I Tired?

These are not small things. When your body or mind is missing something basic, everything feels harder. You might snap at someone you love. You might feel hopeless about a problem that is actually solvable. You might feel like the whole world is against you, when really, you just need a meal, some sleep, or a conversation with someone you trust.

"Before you decide how you feel about a situation, check in with your basic needs first. Often what feels like a big emotional problem is actually a signal from your body."



H.A.L.T. does not mean your feelings are not valid. It means that when your body is depleted, your emotions are louder, more sensitive, and harder to manage. Taking care of a basic need first gives you the best chance of responding to things clearly and calmly.